If you're trying to lose weight, protein helps make you feel fuller longer, so you eat less. It helps increase your metabolism and maintain muscle mass while dieting. But do you choose plant-based or animal proteins?
Plant-based proteins, such as chickpeas, beans, lentils, quinoa, tofu, and nuts, not only aid in weight loss but also help lower the risk of heart disease. They provide essential nutrients like fiber, vitamin C, and antioxidants. On the other hand, animal-based proteins like red meat, eggs, fish, and poultry are a rich source of vitamin B, crucial for brain function and red blood cell formation. They are also easier to digest and have a higher nutrient absorption rate, making them a good option for losing weight.
Considering the benefits of both plant-based and animal-based proteins, it's possible that a combination of both could be beneficial to you. However, it's always best to consult your doctor, who can provide personalized advice based on your health and weight loss goals. Your health is our priority.
By Sharon Groves
Sharon Groves covers health, wellness, and lifestyle topics for the ARA newsletter, helping readers make informed decisions about their wellbeing in retirement.
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Easy Eddie's Take
Sharon makes a great point about combining both protein types. Let's take a look at how this applies specifically to folks in their retirement years. As we age, our bodies need more protein to maintain muscle mass – the recommended amount jumps from 0.8 grams per kilogram of body weight to about 1.2 grams for healthy older adults. That's roughly 20-25% more protein than younger people need.
Here's the good news: Medicare Part B covers nutrition counseling if you have diabetes, kidney disease, or after a physician referral for other conditions. Many people ask me, "Can Medicare help with weight management programs?" and the answer is yes – Medicare covers intensive behavioral therapy for obesity when your BMI is 30 or higher. Plus, if you're on a Medicare Advantage plan, many include additional wellness benefits like gym memberships or nutrition coaching.
Think of it this way – whether you choose plant proteins like those fiber-rich lentils or go with easily digestible fish and eggs, the key is consistency and balance. A little meal planning today can make a big difference in how strong and energetic you feel tomorrow.