Daily intake of 100g protein for individuals over 50 impacts the accumulation of abdominal fat.
As we age, our metabolism slows down, making it easier to pack on the pounds, especially around the waistline. This hidden deep abdominal fat, known as visceral fat, is a silent health time bomb because it wraps around your vital organs, leading to serious conditions like heart disease, certain cancers, type 2 diabetes, and more.
Grabbing a handle on visceral fat becomes crucial after 50, and one way to do so is by boosting your protein intake. According to Dr. Frank Dumont, MD, FACP, and Senior Medical Director at Virta Health, getting enough protein in your diet can make a significant difference, especially as we age.
Protein: The Magic Ingredient After 50
While protein is important at any stage in life, it often gets overlooked as we age. Skip it, and you're missing out on crucial amino acids that help produce molecules and enzymes throughout our bodies, essential for tissue repair and building. As we age, loss of muscle mass accelerates, decreasing our functionality, quality of life, making us more prone to injury, and worsening our metabolic health.
The Danger of Visceral Fat
Often neglected in conversations, visceral fat is something to keep a watchful eye on due to the major health issues it's linked with. Dr. Dumont clarifies, "Increased visceral fat is an indication of metabolic dysfunction and insulin resistance. This means people with more visceral fat are more likely to suffer from metabolic diseases such as diabetes, heart attack, stroke, and Alzheimer's disease." Not only is visceral fat an indicator of metabolic problems, but it also causes them by increasing insulin resistance, inflammation, and negatively impacting the risk for multiple conditions, including cardiovascular disease, dementia, and even cancer.
The Role of 100 Grams of Protein
Stanford Lifestyle Medicine suggests that adults aged 50 and over should consume 1.2 - 1.6 grams of protein/kg of body weight per day (0.54 - 0.72 grams/pound body weight per day). For an adult weighing 165, 90-120 grams of protein is recommended. Speak to your physician before kicking off a new diet regimen.
Dr. Dumont explains how focusing on adequate protein intake can help replace less healthy forms of calories with whole foods that have natural fats, low glycemic index, and are supportive of metabolic health. Since sugars and simple carbohydrates push the pancreas to release more insulin, causing more fat to be stored, opting for lean proteins and fewer processed foods and carbohydrates can help the body burn fat instead of storing it, making it easier to shed visceral fat.
Incorporating More Protein into Your Diet
Boosting protein intake may seem challenging, but Dr. Dumont provides ways to incorporate it into your daily diet, focusing on real, minimally processed foods that have fewer refined sugars and simple carbohydrates. By making that switch, you're lowering insulin levels and promoting better fat metabolism, leading to less visceral fat storage and better metabolic health.
So, there you have it – with the right balance of protein, exercise, and a nutritious diet, you can take control of visceral fat and reduce your risk of serious health problems.
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- Protein, a crucial component in any age, plays a significant role after 50 due to its role in tissue repair and building, as loss of muscle mass accelerates with age.
- Consuming adequate protein can help replace unhealthy calories with whole foods that have natural fats, low glycemic index, and support metabolic health.
- Adequate protein intake can make it easier to shed visceral fat, as opposed to storing it, which is a silent health time bomb when it wraps around vital organs.
- Increased visceral fat is a sign of metabolic dysfunction and insulin resistance, making one more prone to multiple health conditions like diabetes, heart disease, and cancer.
- Stanford Lifestyle Medicine recommends that adults aged 50 and over should consume 1.2 - 1.6 grams of protein/kg of body weight per day.
- Neglecting protein in your diet can lead to increased insulin resistance, inflammation, and negative impact on various health conditions, such as cardiovascular disease, dementia, and cancer.
- A healthy diet rich in lean proteins, exercise, and meditation or yoga can contribute to longevity, weight loss, and overall health-and-wellness, along with proper vitamin intake and management of weight through balanced nutrition.
