List With 28 Best Foods For Weight Loss After 40

Are you over 40 and wondering, “What are the best foods for weight loss?” If so, you’re not alone. Many of us find that as we age, our metabolism slows down, and the dietary habits that worked in our 20s and 30s no longer yield the same results. It’s frustrating, isn’t it?

But here’s an interesting fact: According to a study published in the American Journal of Clinical Nutrition, people who eat whole grains burn about 100 more calories per day due to a combination of resting metabolism and greater fecal losses. [1]

This is just one of the many fascinating insights that science has revealed about diet and metabolism.

I am about to cross the 40-year mark and I am starting to face these challenges and this is what drove me to research and write this article.

This article’s goal is to provide you with a list of the best foods that aid weight loss after 40. By the end, you’ll have a better understanding of how your body changes as you age and how to adapt your diet accordingly.

💡 Numbers in brackets are linked to scientific studies, trusted sources and expert opinions. I urge you to follow each link (open in new window) for further reading about each food.

Best Foods For Weight Loss After 40

Here’s a table that lists the 28 best foods for weight loss for individuals after 40, along with explanations for how each food facilitates weight loss.

After the list, I’ll analyze why I added this food in the list.

1. Leafy Greens (spinach, kale, etc.)

Leafy greens such as spinach, kale, and collard greens are great for weight loss after 40 because they are low in calories but packed with vitamins, minerals, antioxidants, and fiber, which are important for energy metabolism.

They are also loaded with mineral electrolytes, such as potassium, which is essential for keeping proper fluid balance and can help fight belly fat and bloat.

Additionally, leafy greens are high in fiber, which can help fill you up and promote healthy bowel movements, indirectly leading to a decrease in overall calorie intake and aiding in weight loss.

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2. Whole Eggs

Whole eggs are awesome for losing weight after 40 because they have loads of good protein and healthy fats, which can make you feel full and keep your muscles strong.

Plus, eggs don’t have a lot of calories. A big egg only has about 74 calories, so they’re a really nutritious food that can help you manage your weight.

And on top of that, eggs are a great way to get lots of vitamins and minerals that people often don’t get enough of in their diets, like vitamin D, choline, and lutein and zeaxanthin, which can help you stay healthy and feel good.

3. Salmon

Salmon is another great food for losing weight after 40 because it’s got a ton of omega-3 fatty acids, which can help you control your weight and reduce inflammation.

Studies show that the omega-3 fats in salmon can actually help you shed pounds and get rid of that pesky belly fat. [2]

These omega-3 fatty acids also have anti-inflammatory properties and can help you get rid of that dangerous visceral fat that’s associated with all sorts of health problems. [3]

Plus, salmon is packed with protein, which can help you feel full and keep your appetite in check.

4. Cruciferous Vegetables (broccoli, cauliflower)

Cruciferous vegetables like broccoli and cauliflower aid weight loss in individuals over 40 by being low in calories and high in fiber, promoting a calorie deficit.

Packed with nutrients, they have a thermogenic effect, burning more calories during digestion. They are also low in carbs, rich in phytochemicals, and promote healthy digestion.

Related: Broccoli Sprouts Vs Mature Broccoli: Why are Broccoli Sprouts Healthier Than Mature Broccoli?

5. Chicken Breast

Chicken breast is an awesome addition to your diet after 40 because it’s a lean protein source that can help you keep your muscles, which is super important as your metabolism slows down with age.

Chicken breast is also low in calories and fat, so it’s a really nutritious food that can help you manage your weight.

💡 TIP: When you buy chicken breast, it’s best to go for the skinless kind because that’s where most of the fat is. Also, grilling it is a healthy way to cook it because it gives you the leanest meat with way less fat.

6. Probiotic-rich foods

Eating foods with probiotics in them, like yogurt made from goat milk, kefir or ayran and sauerkraut, can help you lose weight after you hit 40 by making your gut healthy, helping you digest food, and helping you lose weight.

These foods have good microorganisms in them that can fix the balance of your gut bacteria, which is connected to a bunch of stuff like being a healthy weight.

Probiotics can also help stop inflammation and help you control your appetite, which could help with losing weight.

7. Quinoa

Quinoa is good for losing weight if you’re over 40 because It doesn’t have many calories or fat, but it has lots of protein and insoluble fiber that helps you eat less and feel full for longer.

This helps you lose weight because it makes you not eating as much. Quinoa can be used in lots of different recipes, so it’s easy to include it in a healthy diet.

8. Oats

Oats are really good for losing weight if you’re over 40 because they have a lot of soluble fiber, especially beta-glucan. This fiber makes you feel full for longer and helps you eat fewer calories.

The beta-glucan in oats slows down how fast your stomach empties and makes your body produce more of the hormone peptide YY, which helps you feel full. [4]

Oats also have fiber that helps keep your blood sugar levels steady, which is great for managing your weight, especially if you have diabetes.

☝️ IMPORTANT: Watch out how much you eat and DO NOT add sugar or high-calorie stuff to your oatmeal if you want to get the most weight loss benefits.

9. Berries

Berries like blueberries, strawberries, and raspberries can help you lose weight because they’re low in calories, have lots of fiber, and are packed with antioxidants. 

Berries also make you feel full. Berries have hardly any calories but loads of fiber, which means they fill you up without packing on the pounds. Plus, all that fiber helps keep you regular and prevents constipation.

Second, they fight inflammation. Berries are loaded with antioxidants that battle inflammation and lower your chances of getting certain health problems, like heart disease and type 2 diabetes.

Last but not least, they keep your digestion running smoothly. Berries have plenty of dietary fiber, which keeps things moving in your digestive system and helps prevent constipation.

10. Nuts and Seeds

Nuts and seeds can help you lose weight because they’ve got healthy fats, protein, and fiber, which can make you feel full and stop you from eating too much. 

They’re also full of important nutrients and good for your overall health if you include them in a balanced diet.

11. Avocado

Although avocados are not directly related to weight loss, they’ve got loads of healthy fats that make your tummy take longer to empty, so you stay feeling full for longer and don’t get hungry again so quickly. 

This helps you control your weight and feel satisfied. Plus, avocados are jam-packed with good stuff like vitamins C, E, K, and B6, as well as fiber and antioxidants. 

This means they’re great for digestion, keeping your heart healthy, and absorbing all those important nutrients. 

12. Sweet Potatoes

Sweet potatoes are great for people over 40 who want to lose weight because they have lots of fiber that makes you feel full and stops you from getting hungry. They also have a low glycemic index, which means your blood sugar levels won’t go up and down like crazy, so you won’t have crazy cravings or eat too much.

This comparison article will help you if are wondering whether choosing regular potatoes over sweet potatoes.

13. Green Tea

Green tea has been shown to be beneficial for weight loss efforts in individuals over 40. It contains catechins and caffeine, which have been proven to boost metabolism and fat burning.

For example, studies have shown that green tea catechins can help reduce body weight and waist circumference in both animals and humans. [5] [6]

According to another study, the catechins in green tea act as immune modulators and can suppress high-fat diet-induced obesity, prevent lipid and glucose metabolism disorders, and reduce the risk of coronary heart disease [7].

Additionally, green tea polyphenols, including catechins, have antioxidant properties that can protect against oxidative stress and inflammation, which are associated with obesity and metabolic disorders. [8]

14. Beans and Legumes

Beans and legumes can help your weight loss efforts because they are high in protein and fiber content, which help with feeling full and managing hunger. 

As low-fat, high-fiber foods, beans and legumes can contribute to satiety and improve gut microbiome, potentially leading to reduced body fat and less abdominal obesity. [9]

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15. Whole-grain bread

Whole-grain bread has higher fiber content compared to breads made with refined grains (white bread, pastries).

The fiber in whole-grain bread contributes to a feeling of fullness and energy without spiking blood sugar levels, which can help prevent overeating and promote weight loss. [10] 

Additionally, whole-grain bread is a good source of complex carbohydrates, which provide sustained energy and can help prevent cravings for unhealthy snacks. 

☝️ IMPORTANT: Choose bread that is 100% whole grain or whole wheat and be mindful of portion sizes. 

16. Chia Seeds

Chia seeds can are a great foods for weight loss – especially for people over 40 because of heir high fiber content, which helps keep you full and reduces hunger.

Chia seeds are known to absorb water and expand in your stomach, promoting a feeling of fullness. 

On top of that chia seeds are rich in nutrients, including omega-3 fatty acids, fiber, and antioxidants, which can support overall health.

17. Soups

Soups are a great food for regulating your weight, mainly for two reasons.

1. They are very low in calories
2. They are packed with nutrients.
3. They’re super-healthy.

Adding soups in your weekly food schedule, means that you are leaving calories from other foods behind.

By adding ingredients like lemon, turmeric, black pepper and ginger in your soups – you are super charging them with metabolism boosting ingredients.

18. Ginger

Ginger is up next in the list because it contains compounds called gingerols and shogaols that have an anti-obesity effects. They’re essentially helping food to digest faster and move it through the colon.

Ginger seems to help you stay full longer. Ginger was discovered to increase the satiation of overweight men in one small study. [11]

In another study, ten men who consumed two grams of ginger powder mixed with a warm beverage at breakfast reported decreased hunger and improved thermogenesis, indicating an increase in calorie burning. [12]

Related: This Amazing Ginger-Garlic Soup Is All You Need to Reinforce Your Immune System

19. Apple Cider Vinegar

The ingestion of apple cider vinegar helps with appetite suppression and a sense of being satiated resulting in a decrease in calories consumed. [13]

Incorporating apple cider vinegar may also assist in maintaining stable blood sugar levels, effectively curbing the temptation to indulge in unhealthy snacking. [14] 

20. Watermelon

Watermelon can support weight loss efforts in several ways:

1. High in water: Watermelon is composed of approximately 90% water, which can help increase hydration levels and promote a feeling of fullness. [15]
2. Diuretic effect: Eating watermelon can foster a sensation of fullness and minimize bloating by abating water retention.
3. Nutrients: The juicy fruit is abundant in beneficial nutrients such as vitamins and minerals, including arginine – an amino acid that could potentially boost weight loss through enhancing satiety and elevating physical endurance..
4. Low in calories: A 100-gram serving of watermelon contains only 30 calories, making it a low-calorie snack that can help manage hunger. [15]

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21. Apples

Apples can aid in weight loss efforts due to their high content of pectin, a soluble fiber that slows down digestion. This helps in promoting a feeling of fullness and reducing calorie intake.

Additionally, apples are low in calories and fat, making them a healthy and satisfying snack option for those trying to lose weight.

A study on the healthy Nordic diet, which includes fruits like apples, has shown that it can cause weight loss and reduce several key cardiovascular disease risk factors. [16] 

22. Tomatoes

Tomatoes can help with weight loss efforts due to their low calorie content and high water and fiber content. One study found that increasing vegetable intake, including tomatoes, was associated with greater weight loss success in a 12-month weight loss trial. [17] 

Additionally, tomatoes have been shown to have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels, making them a good choice for weight loss. [18]

Tomatoes also contain compounds such as lycopene, which may have a role in weight loss and reducing inflammation. [19]

Finally, a high water content in tomatoes can help with hydration and satiety, which can aid in weight loss efforts. [20]

23. Coffee

Drinking coffee without sugar can help in weight loss because it has been shown to have appetite-suppressing properties, reducing overall caloric intake.

It can also trigger calorie burning and increase fat mobilization, potentially helping with weight loss. A study found that drinking one cup of unsweetened coffee daily was associated with a small loss of body weight over four years, while the addition of sugar to coffee led to weight gain.

24. Onions

Onions can help with weight loss in people over 40 years old due to their high fiber content, which makes the stomach full and reduces the intake of food.

Onions also contain quercetin, a flavonoid that has antioxidant, anti-inflammatory, and lipid-regulating properties, which can aid in weight loss by regulating lipid and carbohydrate metabolism.

With a mere 40 calories per 3.5 ounces (100 grams), onions prove to be perfect for those seeking to stick to their dietary plan. There are numerous options for incorporating onions into daily meal prep- one can opt to have them cooked or raw, or even enjoy their consumption in appetizing forms like soup or juice.

A systematic review and meta-analysis found that onion supplementation can significantly reduce body weight, body fat, and blood triglyceride levels. [21]

25. MCT Oil

MCT oil can help with weight loss in people over 40 years old by increasing satiety, enhancing thermogenesis, and improving fat oxidation.

According to Healthline, a review of 13 randomized controlled trials found that MCTs supported modest weight loss, fat loss, and reduced body size. [22].

Older research revealed that the inclusion of MCT oil in one’s diet could potentially aid in weight loss and decreasing waist circumference. In terms of results among dietary oils, taking MCT oil proved to be more effective in reaching lower body weight than olive oil. [23]

26. Whey Protein

Whey protein, a byproduct of cheese, aids in weight control in individuals over 40 by increasing feelings of fullness, reducing hunger, and preserving muscle mass.

As we age, muscle mass naturally decreases, leading to weight gain. Whey protein helps counteract this by promoting muscle growth and repair.

Additionally, it’s low in calories compared to a typical meal, making it a healthier alternative.

Finally, the increased satiety it provides helps control portion sizes and reduce overall calorie intake, further supporting weight control. Remember, it’s important to combine it with regular exercise and a balanced diet.

27. Chili Peppers

Chili peppers contain capsaicin, a compound that can help with weight control in individuals over 40.

Capsaicin has been shown to reduce appetite, leading to a decrease in calorie intake. Additionally, it can increase metabolism, which allows the body to burn more calories, even at rest.

This dual action of appetite reduction and increased metabolic rate can contribute to weight loss and control.

However, don’t expect to throw down chili peppers and start losing weight. Eating chili peppers alone won’t lead to significant weight loss. They should be added into a balanced diet and combined with regular physical activity for optimal results.

28. Lean Beef

Lean beef is low in saturated fat and packed with essential vitamins, minerals, and high-quality protein.

Protein is particularly beneficial for weight control as it increases feelings of fullness, reduces hunger, and helps maintain muscle mass, which naturally decreases with age.

Consuming lean beef as part of a balanced diet can therefore contribute to weight control.

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Foods To Avoid

Here are some foods and food groups that someone over the age of 40 may want to limit or avoid to help prevent weight gain:

1. Sugary Beverages: Such as soda, sweetened teas, and fruit juices, which can add a significant amount of empty calories and sugar to the diet.
2. Processed Foods: High in sodium and preservatives, often also high in fats and sugars, such as chips, cookies, and ready-made meals.
3. Refined Carbohydrates: White bread, pastries, and other products made from white flour that spike blood sugar levels and can lead to increased fat storage when overconsumed.
4. High-Fat Meats: Sausages, bacon, and fatty cuts of beef or pork are high in saturated fats and calories, potentially contributing to weight gain.
5. High-Calorie Sauces and Dressings: Condiments like mayonnaise, cream-based dressings, and sugary sauces can add sneaky calories to meals.
6. Trans Fats: Found in some fried foods, baked goods, and processed snack foods, which are linked to increased weight gain and health issues.
7. Excessive Alcohol: Alcohol provides extra calories and can reduce inhibitions, which might lead to overeating.
8. High-Calorie Coffee Drinks: Specialty coffees that are high in sugar, cream, and flavored syrups can significantly increase calorie intake.
9. Full-Fat Dairy Products: While dairy can be a good source of calcium and protein, full-fat versions can also be high in saturated fat and calories.
10. Frozen Treats and Ice Cream: These are often high in sugar and saturated fat, providing a lot of calories with little nutritional benefit.
11. Fried Foods: Fried items are typically high in calories and unhealthy fats.
12. Energy-Dense Snacks: Granola bars, snack mixes, and crackers can be misleadingly high in sugar and fats.
13. Artificial Sweeteners: While thought to be a weight-loss aid, they can lead to cravings for more sugar and contribute to weight gain over time.
14. Fast Food: Typically high in calories, unhealthy fats, and sodium, which may contribute to weight gain and other health issues.
15. Excessive Cheese: It’s calorically dense and can be easy to overeat.
16. Candy and Sweets: High in sugar and often containing unhealthy fats, these contribute to an increased risk for weight gain.

Remember, it’s about moderation rather than complete exclusion. Some of these foods can be enjoyed in small quantities as part of a balanced diet.

Tips To Help You Stay Thin After 40

Apart from what to eat and what not to eat, there are other things that you can do that will help you stay thin after 40.

1. Exercise consistently: Engage in regular physical activity, such as strength-training exercises, yoga, or walking, to help maintain muscle mass and support weight loss. I suggest having a look at the fitness program Old School New Body – which is a fitness program with exercises for people over 40.
2. Get enough sleep and manage stress: Stress can lead to unhealthy food choices and weight gain, so it’s essential to establish good sleep habits and find stress-relief activities like yoga, meditation, or reading.
3. Stay hydrated: Drinking cold water can help increase your metabolism and keep you feeling full.
4. Practice portion control: Be mindful of portion sizes and avoid overeating. My grandma always said you should never feel full after a meal. You should always have a slight feeling of hunger.

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Bottom Line

So there you have. A list with 30 foods to eat that will help you with you fat loss goals after 40, a list of foods (or food categories lets say) to avoid and some tips to maximize your results.

What are your thoughts on these foods? Do you agree? Do you disagree? What tips you have to share with our readers that helped you stay thin and not put weight after 40.

Leave your comment below and let’s start a conversation.

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