I want to lose weight, so I stop eating. WRONG! You have to be aware of what you’re eating. We put together a list of the 9 best low-calorie foods for weight loss after 40.
There is no one perfect food, but there are good and bad foods when it comes to your health.
To lose weight, you need to eat fewer calories than you burn daily, creating a calorie deficit. But it would be best to get enough nutrients, especially protein, vitamins, and minerals.
Use the following list of low-calorie foods for weight loss for men over 40 as a guide. These foods will help you lose those last few pounds, and we’ll also explain why.
- Oats (340 calories per cup cooked)
- Lentils (230 calories per cup cooked)
- Peanut butter (340 calories per 100 grams)
- Avocado (160 calories for one avocado)
- Blueberries (85 calories per cup)
- Salmon (208 calories per 100 grams)
- Greek yogurt (100 calories per 100 grams)
- Apples (95 calories per medium-sized fruit)
- Tuna fish (180 calories per 3-oz serving)
Tricks On How To Cut Calories
If you’re looking to lose a few pounds, there’s no need to follow a complicated diet plan. All you need to do is eat fewer calories than you burn each day.
But that can be tricky if you don’t know which foods are low in calories and still provide the nutrients your body needs.
I will give you some simple tips on how to cut calories without even noticing it too much.
- Add more veggies to your meal
- Start cooking your own food
- Learn how to count calories
- Be careful not to DRINK your calories.
- Just don’t keep junk food around the house
- Start using smaller plates to serve your food
- Quit adding sugar to your coffee and tea
- Drink water before you eat your meals
- Eat before grocery shopping
- Try to stop eating bread
After these simple tips, I will finally give you the list of low-calorie foods for weight loss after 40. Use it as a guide when planning your meals or snacks!
The 9 Best Low-Calorie Foods For Weight Loss
The first on our list of low-calorie foods for weight loss is oats
Oatmeal is a great breakfast option, but you can also eat it as a snack or dinner. It’s rich in fiber, protein and vitamins, and minerals. The only downside is that you may get tired of eating the same thing repeatedly. If so, try mixing up your oats with some fruit or some nuts to shake things up
Lentils are great to add to your low-calorie food list.
With this superfood, you’re getting your daily lean protein and fiber dose. They’re a good source of iron, folate, magnesium, and B vitamins (especially thiamine and riboflavin). It’s not just their nutritional value that makes lentils great for weight loss; they’re also easy to prepare.
Just soak them overnight before cooking or boil them in water until soft. Lentils are versatile as well. You can use them in salads or stews or even make hummus out of them.
Avocado is high in fiber, essential fats, potassium, and vitamin E. These nutrients are good for the heart and aid in the reduction of blood pressure.
A study published in the Journal of Agricultural and Food Chemistry found that eating one avocado three times per week can reduce LDL (bad cholesterol) levels by up to 17 percent.
Blueberries are an excellent source of antioxidants and couldn’t be missing from this list of low-calorie foods. It helps lower cholesterol levels, making them a great low-calorie food for weight loss.
Blueberries are also a good source of fiber, vitamin C, manganese, and copper. Blueberries are one of the lowest-calorie fruits available at only 85 calories per cup.
Salmon is high in protein and omega-3 fatty acids, both beneficial to weight loss. It also contains many vitamins and minerals, such as magnesium and potassium. Salmon is also rich in vitamin B6, selenium, and zinc—all nutrients contributing to weight loss.
6. Greek yogurt
One hundred grams of Greek yogurt contains about 100 calories. It’s a great source of protein, with 15 grams per cup. Greek yogurt also provides you with calcium and vitamins B12 and B1.
Calcium helps your bones stay strong as you age, while vitamin B12 helps keep your nerves healthy and is number 6 on our low-calorie foods list.
7. Peanut butter
Maybe you didn’t expect peanut butter on the list of low-calorie foods for weight loss. It’s many fitness gurus’ favorite food. And for good reasons.
Peanut butter is high in calories, but I needed to add it to this list. It provides vitamins E and B vitamins and magnesium, copper, iron, and zinc. Eating peanut butter in moderation has endless benefits for our health.
A 100-gram serving of peanut butter contains about 340 calories—about the same number of calories you’d get from a burger at McDonald’s!
You can spread peanut butter on bread or crackers to increase your protein and healthy fats intake. Or try adding it to low-calorie sauces for more flavor; make sure not to add sugar or salt.
Eating an apple daily may help control your weight and protect against heart disease. Apples are one of the lowest-calorie foods. They’re also an excellent source of fiber, vitamin C, and potassium source. Eating apples can also make you feel full, so you eat less overall.
9. Tuna fish
Tuna fish is high in protein and has just 180 calories per 3-oz serving. It also contains omega-3 fatty acids, recognized as beneficial to cardiovascular health.
Because tuna is low in fat and high in protein, it makes a perfect snack or meal option for men over 40 trying to lose weight.
Tuna can be enjoyed in many ways: canned tuna with mayonnaise as the main ingredient in potato salad is used as the main ingredient for casseroles or sandwiches (such as tuna melt) or even eaten straight from the jar.
Key Tips On Maintaining Weight
The key to maintaining a healthy weight is eating fewer calories than you burn daily. However, getting enough nutrients, especially protein, vitamins, and minerals, would be best.
The following foods can help make this process easier by providing low-calorie foods that are also high in nutrients.
- Eat breakfast every day.
- Try eating more vegetables and fruit instead of meat or cheese-filled sandwiches.
- Get plenty of fiber by eating legumes (like beans), whole grains like oatmeal and brown rice, raw nuts with their shells on (they are easier to digest), and fruits with peels on them, such as apples or oranges. These are all rich in fiber which helps fill you up without adding many calories.
- Avoid processed foods or refined carbohydrates like white bread that break down into glucose quickly – this can lead to spikes in insulin levels, which triggers your body’s fat storage mechanisms; choose whole wheat products instead.
- Create a fitness plan and stick to it.
The list above contains the most nutritious and healthy low-calorie foods men over 40 can eat to lose weight quickly and sustainably.
These foods will keep you full while providing your body with all the necessary nutrients to function correctly. This way helps you lose weight quickly, and you’ll be able to stay on track with your dieting goals without feeling deprived.
Any low-calorie foods for weight loss you would add to this list?
Please let me know in the comments section below.
Stay Healthy and Strong!