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4 High-Protein Foods for Weight Loss After 40, Says Dietitian

Keep your metabolism burning efficiently with these foods!
FACT CHECKED BY Olivia Tarantino

Have you ever thought that weight loss gets harder as you age? This narrative has been perpetuated by diet culture for decades and can be a really defeating thought if you believe it.

New research suggests that our metabolism is unaffected by aging from 20 to 60 years old. Even then, metabolism only decreases by less than one percent a year after the age of 60. This is good news!

We have so much more control of our metabolism than we have been led to believe.

So, why does weight loss feel harder as we age? We often are busier, have more stress, and are deeply ingrained in our lifestyle habits. Quite simply, forming new habits becomes more challenging for many as we age.

There are a few key nutrients that are important to keep our metabolism running efficiently, making weight loss easier. Choosing foods that are rich in protein, vitamin D, and calcium will also work to build muscle mass, keep energy stable, and prevent bone loss.

What foods contain these nutrients working in our favor for weight loss after 40? Let's dive in! Read on, and for more, don't miss The #1 Best Protein to Eat for Your Heart, Says Dietitian.



This heart-healthy fish is rich in protein and omega-3 fats. Choosing a protein source at each meal helps keep you feeling full longer and thus may impact how many total calories you consume throughout the day.

We took the guesswork out of meal prep for you with this roundup of the Best Healthy Salmon Recipes for Weight Loss.


avocado and egg on whole grain toast

Aside from their protein content, eggs are packed with other powerhouse nutrients like vitamin D, choline, and iron!

While eggs have long been debated, the Framingham Heart Study, one of the largest cardiovascular-diet studies, concluded that differences in egg consumption were not related to elevated cholesterol levels or incidence of heart disease.

Most doctors feel safe recommending at least one egg a day, so if you feel hesitant, you might consider starting there.

 4 Surprising Effects of Eating Egg Yolks

Greek Yogurt

Greek yogurt

Greek yogurt packs a high-protein punch. Compared to other yogurts, Greek yogurt offers nearly double the protein per serving. One cup of Greek yogurt offers a whopping 17 grams of protein!

Pair your Greek yogurt with berries, granola, and a sprinkle of cinnamon for a balanced breakfast or snack that is designed to keep you full longer.


edamame with sea salt

Edamame has been referred to as a superfood—and for good reason! This nutrition powerhouse is packed with protein, fiber, and a nutrient called phytoestrogen.

Phytoestrogens have been associated with mimicking the effect of natural estrogen in the body. This might pose a benefit for women in menopause who have decreased levels of estrogen in their body.

Caroline Thomason, RDN
Caroline is a women's health Registered Dietitian and diabetes educator based in Northern Virginia. Read more about Caroline