The key to Healthy weight loss over 50 By creating a balanced diet (from Enough protein And Fiber), exercising regularly and not overdoing it. With that said, we spoke to dietitians, nutritionists and other health professionals for more information. Essential ingredients If your goal is to lose weight, not just your body for healthy aging. With the coldest months of the year just around the corner, we’ve put together some delicious and healthy stew recipes to help you on your weight loss journey!
Read on for tips and insights I am NicoleRDN, Registered Dietitian, Nutritionist and Health Practitioner; Jake DixonCPT-NASM, certified personal trainer and contributing editor at BarBend; Trista is the bestMPH, RD, LD, Registered Dietitian at Balance One Supplements and Stephanie WellsMS, RD, Registered Dietitian and owner of Thyme To Go Vegan Nutrition Services.
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1. Cannellini bean stew
Fiber is not only important for healthy digestion for the over-50s, but it’s also important for healthy weight loss, as eating enough will keep you feeling fuller for longer (and less likely to snack later!).
For a quick way to add more fiber to your seasonal stew, Olen suggests a recipe like this one with beans. “For more fiber, replace your beef, pork or chicken with lentils or beans,” she advises. For dipping, she suggests swapping refined grains for whole-grain options “like whole-wheat bread, English muffins, bagels or tortillas whenever you can” to go with your stew.
This recipe has plenty of vegetables (tomatoes, carrots, onions) and fiber-rich beans to support your weight loss journey, and it’ll keep you feeling comfortable on a hot day.
Resources: Onions, garlic, carrots, extra virgin olive oil, diced tomatoes, dried bay leaves, vegetable stock cube, water, cannellini beans, wholemeal bread (optional)
2. Slow Cooker Moroccan Chickpea and Turkey Stew
While fiber is critical to healthy weight loss, so is protein, Dixon explains. By surrounding your favorite winter stew with a source of protein, you can stay satisfied and build lean muscle (and shed fat in the process). For convenience (and a smart alternative to Thanksgiving), Dixon recommends using ground turkey in your casserole (and you can even use leftover turkey from an upcoming holiday!) “Instead of ground beef, I think ground turkey is a popular choice. [for weight loss-friendly stews] “That’s because the meat is low in fat and high in protein,” says Dixon.
“Tossing it into many dishes, from soups to stews,” is enough, adding, “True, some cuts of turkey are healthier than others, but the whole bird is healthy and lean.” He also advises caution as “prepared lunch meats often add too much salt and other unhealthy additives.” Not only is this recipe weight loss, it’s also gluten-free. Another great source of protein is ground turkey and chickpeas. It also contains delicious ingredients and spices like turmeric, paprika, and essential vegetables like carrots and celery that promote good gut health.
Resources: Lean ground turkey, extra virgin olive oil, diced onion, garlic, poblano pepper, carrot, celery, diced tomato, chickpeas, fat-free chicken broth, turmeric, paprika, coriander, bay leaf, crushed red pepper flakes, coarse salt, Parsley, spearmint
3. Quinoa & Vegetable Stew
When you start working toward a weight loss goal, being realistic and attainable is important for lasting success, explains Best. “Healthy and sustainable weight loss is typically 1-2 pounds per week,” she says, adding that snacks “rich in fiber, protein and/or healthy fat” can help keep you full and satisfied. “It won’t increase your calorie intake significantly.” She specifically recommends choosing quinoa in your diet because it is “a complete plant-based protein that contains all nine essential amino acids.”
Complete proteins are typically “only animal food sources,” she says, making quinoa ideal for any vegan diet. “It’s also gluten-free, high in fiber and antioxidants,” she says. Finally, in addition to promoting healthy weight loss, the “fiber and antioxidant content” in quinoa is beneficial for immune health. This recipe combines quinoa with other healthy vegetables and carb sources like corn, peas, and red potatoes.
Resources: olive oil, diced onion, bell pepper, garlic, paprika, ground coriander, ground cumin, low-sodium vegetable broth, red potatoes, white quinoa, corn, tomatoes, frozen peas, salt and pepper, queso fresco or crumbled feta cheese; avocadoes, minced cilantro
4. Sweet potato stew
Another great vegetable for weight loss is sweet potatoes, says Wells, which can be added to any big stew for a healthy source of carbohydrates, energy, antioxidants and more. When it comes to stews, soups and other hot dishes, she advises to “include dried vegetables” in them, like sweet potatoes. “Starchy vegetables like potatoes and sweet potatoes provide fiber and antioxidants in addition to energy-giving carbohydrates.” She adds that these foods “will help you feel fuller for longer throughout the day” and that it’s important to include a resistant strain when cooking.
“When cooked and cooled, certain starchy foods form resistant starch,” Wells continued. This stew is centered entirely around sweet potatoes and also features gut-friendly spice turmeric, healthy digestion-promoting greens, kale, and anti-inflammatory coconut milk.
Resources: Olive oil, chopped white or yellow onion, chopped fresh ginger, chopped or minced garlic, pink salt or sea salt, paprika, turmeric, black pepper, cinnamon, nutmeg, cayenne pepper, chopped carrot, spinach or chopped kale, sweet potato It has been cut. , vegetable stock, full fat coconut milk, cooked jasmine, basmati or wild rice