Are you an over 40 guy looking to get lean? There are a few important things you need to know about nutrition if you want to get rid of stomach flab and start seeing your abs again.
The truth is, men over 40 need to be eating differently than younger guys in order to get rid of belly fat and start seeing their abs again.
There are two main reasons for this…
Number one: older guys naturally have lower testosterone
Mens testosterone levels gradually start to decline once they pass the age of 30. This makes it increasingly important you know what to eat in order to crank up your testosterone production as you grow older.
Reason number two: your metabolism slows down as you grow older
When you pass 40 your metabolism is slower than younger guys. You need to adjust your calories and macronutrients to take this into account.
Generally diets made by and for younger guys are not going to fit into your lifestyle and most will end up with you throwing in the towel in frustration after not seeing any results.
Long story short… if you want to replace that keg with a six pack you need to start by changing the way you eat. Breaking long-established habits is hard, but here are some simple tips to help get you started:
Maintain a caloric deficit
No matter how old you are, the only way to lose fat is to burn more calories than you consume. The easiest and most effective way to create a caloric deficit is through your diet. This article goes into a lot more detail on this subject.
Get your protein
Eating sufficient protein helps maintain testosterone levels. It can also aid in fat loss by keeping your metabolism revved and is essential for preserving lean muscle mass.
Great sources of protein are eggs, chicken/turkey breast, lean meat (beef/pork), fish, almonds, cottage cheese, oats and milk.
Eat testosterone boosting foods
There are two nutrients that are especially important when it comes to raising your testosterone levels: zinc and vitamin D
Tuna isn’t just a great source of protein, it’s also rich in vitamin D which has been linked to testosterone production. Aim for 2-3 servings of tuna, canned or fresh. Salmon, shrimp or sardines are also great choices to up your vitaming D intake.
Pumpkin seeds are a great food to work into your diet because of their high zinc content. As mentioned above, zinc is a mineral that plays an essential role in tons of enyzmatic reactions in your body, including testosterone production.
You can add pumpkin seeds to your yoghurt, salad, oatmeal, shakes… or simply eat them as a snack.
If you’re not a fan of pumpkin seeds, hemp seeds are also rich in zinc.
Shellfish like lobster, shrimp, oysters, mussels or crab are high in zinc. Just 2 medium oysters are enough to provide an average males daily recommended zinc intake.
Legumes like lentils, chickpeas and beans are another great, natural source of zinc. They also full of plant-based proteins.
However, they also contain antinutrients called phytates. These inhibit the absorption of zinc, making them less effective than shellfish.