Nutritionists emphasize that in women after the age of 40, due to hormonal changes and a decrease in muscle mass, the metabolism slows down. However, a diet rich in protein – such as those from chicken, salmon and dairy products – can help maintain strength and a slim line.
As women age, especially after age 40, hormonal changes and muscle loss can slow down metabolismwhich makes it easier to gain weight and harder to maintain strength, he writes Dan.
Experts point out that a diet rich in protein can mitigate these changes because it gives a longer feeling of satiety and uses more energy during digestion. Protein is key to building and maintaining muscle, and muscle burns more calories than fat. That’s why nutritionists recommend regular intake of foods such as dairy products, fatty fish and lean meat.
Chicken breast
“Chicken breast is to most bodybuilders what the dollar is to the economy – the key ingredient that makes the whole plan work,” says Michael Matthews.
They are rich in proteins and amino acids, and are low in fat and calories. Nutritionist Alison Harris adds that 100 grams contains about 31 grams of protein.
Salmon
Nutritionist Catherine Gervasio explains that salmon is rich in protein of high biological value and omega-3 fatty acids, which help metabolism and reduce inflammation. Preserving muscle, she says, is key to slowing metabolism.
Skir, Greek yogurt and fresh cheese
“These dairy products are rich in essential amino acids and casein, which prolongs the feeling of satiety,” says trainer and nutrition consultant Michael Matthews.
Nutritionist Brenda Peralta points out that Greek yogurt contains 15-20 grams of protein per serving and makes it easy to get protein throughout the day.
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