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Home Lifestyle Seniors Who Eat These 5 Foods Enjoy More Sustainable Weight Loss

Seniors Who Eat These 5 Foods Enjoy More Sustainable Weight Loss

Last update: Mar 3
reading-time4 min

For the first time ever… Health Insider’s Chief Nutritionist, Christine Ellis, shares her list of 5 fat-buster superfoods for seniors. 

Who else is fed up with fad diets asking seniors to blacklist certain foods?

Sure. Your nutritional needs, appetite, and hormones change in several ways as you get older.

But a healthy diet should never feel like deprivation. Nor should it limit your lifestyle or have you jump through hoops to make progress.

Our Chief Nutritionist Christine decided to set the record straight… 

Today she shares 5 foods you should eat MORE of to lose weight more sustainably… and enjoy better health in your 60s than you did in your 40s. 

#1 – The number one carb to lose weight.

black beans

In my professional opinion, this power carb is one of the few “superfoods” that live up to the hype. I’m talking about black beans. 

They’re gluten-free, plant-based, incredibly high in protein, and of course, loaded with fiber. 

Their high-protein, high-fiber combo means that black beans are an exceptionally satiating energy source. 

Certainly more satiating than popular carb sources like potatoes, rice, pasta, bread.

On top of that, black beans are an exceptional muscle-building food. They have an insanely high-protein value for a carb source and almost no fat at all. 

This is especially important for seniors who’d like to avoid muscle decline as they age.

#2 – Quicken your mind and memory with Harvard’s “brain food.”  

Have you heard the saying, an apple a day keeps the doctor away?

You’d be surprised to know what an egg a day can do for your health. You see, eggs are packed with a little-known nutrient called choline. 

Harvard Health describes choline as “brain food.”

And a study published in the American Journal of Clinical nutrition proves it. People who ate one egg a day performed better on cognitive tests than those who didn’t.

But that’s not all. Eggs are also a powerful fat-buster. They’re rich in top-quality protein, healthy fats, virtually ALL essential vitamins and minerals… and only contain about 78 calories.

Three large boiled eggs are exceptionally nutritious and contain less than 240 calories. But add a serving of veggies, and you’ll have a complete meal for around 300 calories only.

#3 – Banish hunger for up to 2 hours extra by adding this veggie to your salad. 

Spinach in a plate

Have you heard the term thylakoid? It’s a weird plant structure connected to the process of photosynthesis. 

But the exciting part is how thylakoids found in spinach were proven to reduce hunger and cravings.

According to a double-blind, randomized study run by the American College of Nutrition… eating spinach extract that contains thylakoids kept people full and satisfied for two more hours vs. a placebo. 

What’s more, eating spinach led to a reduced urge for sugars in women. And an overall reduced intake of food in men.

And that happened just by one serving of thylakoid-full spinach!

Can you imagine what would happen if you enjoyed spinach salads on the regular?

#4 – This natural snack may help you decrease your waist size up to 2.6 inches. 

I’m always looking for new strategies to help my clients lose weight even faster. 

But you can’t imagine my surprise when I dug through the findings of John Hopkin’s year-long study on mushrooms

A group of people experimented with eating mushrooms regularly. The results they experienced were astonishing. 

They lost an average of seven pounds and dropped 2.6 inches from their waist just by this simple tweak alone. 

Now — why is this so important?

Because it suggests low-energy-density foods like mushrooms may be the missing key to helping people lose weight more quickly.

#5 – Insert your favorite food here. 🙂

You may be surprised to read this section’s title, but it’s true. I’m a firm believer in a personalized approach to eating.

So I ALWAYS make sure to include my clients’ favorite food in their diets.

You may have been told that dieting is all about what you eat.

I’m here to tell you that it’s all about how you feel. Conventional diets fail because they feel like work. 

They’re hard to follow, they restrict you, and make you feel bad about yourself.

So when life gets in the way and junk food cravings knock on your door, it’s easy to lose control and overeat. 

I’ve shared some fantastic healthy foods with you today, but the big secret is this. 

Knowing how to incorporate these foods in the right portions with the foods you already enjoy eating. So you start following a diet that’s made just for you. 

A diet that considers your age, weight, health conditions, and gender. A diet that’s easy to follow includes foods you like and matches your lifestyle. 

A diet that actually makes you feel BETTER on it than off it.

Women making salad
Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.


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