How To Choose The Best Diet For A Healthy Weight In Fifties And Beyond
The Mediterranean Diet and The DASH Diet – both of which rely on healthy fats like extra virgin olive oil – are among the top six diets for weight loss after 50, according to a new report.
Why Should You Make Healthy Diet Choices For Weight Loss After 50?
As we age, our bodies go through changes that make weight loss a bit more challenging. That’s why it’s important to choose a diet that is not only effective but also sustainable in the long run.
Two diets that have proven to be successful for weight loss are the Mediterranean Diet and the DASH diet, both of which are rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporating extra virgin olive oil into your diet is also a great way to support weight loss, as it’s packed with antioxidants and healthy monounsaturated fats.
Remember, weight loss is not a one-size-fits-all journey, but finding a diet that works for your body and lifestyle can make all the difference.
List of Top Six Diets For Weight Loss After 50
We loved this new article from EatThis.com which explains the importance of making healthy diet choices after the age of 50 and explains the specific benefits of The Mediterranean Diet and The DASH Diet at this stage in life. The article explains:
Choosing the right diet can be quite confusing when you’re trying to lose weight as you age.
‘Losing weight is a common fitness and health goal at many stages of life, but when you reach middle age, it’s important to bump up the physical activity and reduce your calorie intake, since your metabolism naturally slows down, your bones weaken, and you lose lean muscle. It’s essential to make sure you are eating enough of the right healthy foods, including items packed with protein and fiber.
‘A nutritious diet is especially important when you consider that growing older means you’re more susceptible to chronic illnesses such as type 2 diabetes, arthritis, heart disease, dementia, and cancer, as the Centers for Disease Control and Prevention (CDC) reports.’
The EatThis.com report goes on to point out that, in addition to selecting the best, most sustainable diet, our experts encourage practicing healthy habits such as food logging and portion control. Understanding the right amount of food your body needs at each meal can help you avoid consuming an excessive amount of calories, and keeping track of the foods you eat helps you get a better grasp on where your intake currently is.
But, to give you a helping hand with your dietary choices after 50, here is why The DASH Diet and The Mediterranean Diet made the Top 6 list.
1/ DASH Diet
If you’re unfamiliar with the DASH diet, it stands for “dietary approaches to stop hypertension.” It’s essentially a healthy eating regimen to aid in treating or preventing high blood pressure. It’s also been shown to promote a healthy heart and decrease your risk of type 2 diabetes. With the DASH diet, your shopping list will include plenty of fruits, veggies, whole grains, fish, poultry, fat-free or low-fat dairy products, nuts, and beans. You will not be eating foods that have a high amount of salt or saturated fat.
“Not only does this diet help individuals manage their blood pressure better, but it also has the ability to help people lose weight as well as improve their overall health and well-being. The reason this diet is great for people over 50 looking to shed some pounds is because it puts an emphasis on healthy macronutrients and micronutrients while limiting the types of food that can lead to chronic disease. The main influences on weight loss are the limitations on saturated fats and sodium and incorporating this diet into your lifestyle.
The reason this diet is great for people over 50 looking to shed some pounds is because it puts an emphasis on healthy macronutrients and micronutrients while limiting the types of food that can lead to chronic disease. The main influences on weight loss are the limitations on saturated fats and sodium and incorporating this diet into your lifestyle.”
Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim and a member of our Medical Expert Board
2/ Mediterranean Diet
The Mediterranean diet shines a spotlight on heart-healthy fats and plant-based foods. Picture lots of fruits, veggies, lentils, beans, nuts, omega-3 fatty acids, whole grains, healthy fats, and animal proteins such as dairy and fish (in moderation). It’s more of an all-around healthy lifestyle rather than a “diet.”
“Research has shown the Mediterranean diet can help lower one’s risk of developing cardiovascular disease and metabolic syndrome, supports healthy blood sugar, blood pressure, and cholesterol, and can support a healthy weight,” Young explains. “Moreover, this diet limits sodium and refined carbohydrates which can help individuals lose weight as well as maintain a healthy weight. This diet gives the body an ample amount of fiber which is essential for weight loss.” The other four diets listed in the top 6 for weight loss after 50 are:
- The Mayo Clinic Diet
- The High-Protein Diet
- The 80/20 Diet
- Low-Carb Diet
For more information on each of those dietary choices please see the full article on EatThis.com here.
Extra Virgin Olive Oil And Weight Loss
Extra virgin olive oil has long been touted as a healthy addition to any diet, and for those over 50 looking to shed a few pounds, incorporating this oil into your meals could be a game changer.
Studies have shown that extra virgin olive oil can promote weight loss, as it contains healthy fats and antioxidants that can help reduce inflammation and control hunger pangs. Plus, it’s a versatile ingredient that can be used in numerous ways, from sautéing vegetables to drizzling over salads. So if you’re looking for a natural way to support your weight loss goals after 50, consider making extra virgin olive oil a staple in your pantry.
Is olive oil good for weight loss? It has now been shown to have proven weight-loss properties, which can be achieved by having three tablespoons or about 50ml of EVOO a day.
These are the findings of US nutritionist and associate professor of clinical medicine Dr Mary Flynn, who’s been studying the effects and health benefits of extra virgin olive oil since the 1990s.
“The general body of research says that once you have two or more tablespoons a day, you’ll improve your blood pressure, your glucose levels and your good cholesterol,” Flynn says. “But I’ve found that the weight-loss effect comes into play at three tablespoons, so that’s what I recommend. It’s an amazing food – it does all these things that help your body, plus it tastes good.”
It’s important to note that when Flynn refers about “olive oil”, she’s talking about extra-virgin olive oil, like Morocco Gold which is rich in nutrients.