Let's talk about protein
Not eating enough protein is the number one way to mess up your metabolism after the age of 40.
As we age, particularly as oestrogen levels drop in women, our need for protein rises as we become less efficient at absorbing and using it. Protein is the biggest driver of hunger; it takes longer to digest and keeps our blood sugar levels balanced.
An article by Dr Michael Mosely in the Daily Mail (31st March 2023) states:
‘They think middle-age weight gain happens mainly because as we get older, and particularly when women enter the menopause, our need for protein rises so we eat more of everything, trying unconsciously to boost our protein intake. Unfortunately, a lot of the extra calories consumed are in the form of junk food.’
This was demonstrated in a study where 22 healthy volunteers were locked away and given meals and snacks matched for calories, but containing different amounts of protein. Without realising it, participants ate, on average, 210 calories more per day when on the lower-protein diet than the higher-protein one. They also felt far hungrier a couple of hours after eating the low-protein breakfast.
Boosting protein in middle age should not only help prevent significant weight gain but also reduce the risk of osteoporosis and sarcopenia (loss of muscle mass). This doesn’t only apply to women going through the menopause – it also affects men beyond the age of 60.
NHS guidelines say women should be aiming to eat about 45g of protein a day, and men 55g. Research suggests that your body absorbs more protein if you spread your intake across the day, rather than having it in just one meal. A protein rich breakfast is a particularly good way to prevent hunger later in the day.
Some suggestions are
Take your pick and see what difference it makes to your day!
As we age, particularly as oestrogen levels drop in women, our need for protein rises as we become less efficient at absorbing and using it. Protein is the biggest driver of hunger; it takes longer to digest and keeps our blood sugar levels balanced.
An article by Dr Michael Mosely in the Daily Mail (31st March 2023) states:
‘They think middle-age weight gain happens mainly because as we get older, and particularly when women enter the menopause, our need for protein rises so we eat more of everything, trying unconsciously to boost our protein intake. Unfortunately, a lot of the extra calories consumed are in the form of junk food.’
This was demonstrated in a study where 22 healthy volunteers were locked away and given meals and snacks matched for calories, but containing different amounts of protein. Without realising it, participants ate, on average, 210 calories more per day when on the lower-protein diet than the higher-protein one. They also felt far hungrier a couple of hours after eating the low-protein breakfast.
Boosting protein in middle age should not only help prevent significant weight gain but also reduce the risk of osteoporosis and sarcopenia (loss of muscle mass). This doesn’t only apply to women going through the menopause – it also affects men beyond the age of 60.
NHS guidelines say women should be aiming to eat about 45g of protein a day, and men 55g. Research suggests that your body absorbs more protein if you spread your intake across the day, rather than having it in just one meal. A protein rich breakfast is a particularly good way to prevent hunger later in the day.
Some suggestions are
- Eggs in any form – boiled, scrambled, fried etc. with a slice of sourdough
- Full fat natural/Greek yoghurt with a handful of berries/nuts and seeds
- Smoked salmon with avocado and sourdough
- Good quality muesli with a spoonful of full fat natural yoghurt and extra nuts and seeds
Take your pick and see what difference it makes to your day!