Weight Loss Diets For Seniors

As a senior you will generally need fewer calories due to living a more sedentary lifestyle, and a slower metabolism than in your younger years. If you continue to eat the same amount of calories as you did previously, you will probably gain weight. However, meeting your nutrient requirements is essential in the later stages of life to help combat ailments and disease. Cutting out high caloric foods that provide few health benefits and replacing them with nutrient rich foods can help you to lose weight.

Mediterranean Diet

According to Gloria Tsang, founder and editor-in-chief of the Health Castle website a study has found that following a Mediterranean style diet, not only aids weight loss but also helps lower the risk of Alzheimer's disease in older people.

A typical Mediterranean diet is low is red meat, which is often convenient for seniors who may have difficulty with chewing or be worried about saturated fats and the high cost. Following a Mediterranean Diet involves eating plenty of plant based foods such as fresh fruits, vegetables and salads. Mediterranean inhabitants typically consume a lot of olive oil, usually as a salad dressing or as a cooking oil. Olive oil is a rich source of monounsaturated fatty acids.

A moderate amount of fish is to be consumed along with moderate dairy produce. Eggs can be eaten up to four times per week. Potatoes, legumes and breads are permitted foods on a Mediterranean diet.

Flat Belly Diet

In her book "The Flat Belly Diet" Liz Vaccariello claims that eating a small portion of a MUFA rich foods such as olive oil, avocados or nuts with each meal will reduce belly fat. Followers of the Flat Belly Diet are instructed to reduce saturated fat intake, which can increase bad blood cholesterol, and increase monounsaturated fat intake, which will increase good cholesterol.

The Flat Belly Diet entails eating four meals of around 400 calories per day, which as an older person you may find more comfortable than eating larger high-caloric meals. Each meal should contain a source of MUFA, which can be a quarter of an avocado, two tbsp. of nuts, 10 olives, or a quarter cup of shredded dark chocolate.

You should also eat plenty of in-season fresh fruits and vegetables and whole grains such as rye bread or wholewheat pasta. As with the Mediterranean diet, red meat intake should be limited. Although the Flat Belly Diet book describes some cardio exercises for those who wish to participate, the diet marketing material claims that no exercise is required to lose weight.

The American Diabetes Association reference a study on their website, that found that eating MUFAs on a regular basis helped disperse mid-body fat, which can contribute to the onset of diabetes.

Low GI Diet

A low glycemic index diet can be helpful for weight loss in seniors, as the diet prevents blood sugar levels from spiking. Originally devised to help diabetics make healthy food choices, the glycemic index assigns a reading to carbohydrate food sources depending on how fast they release glucose into the blood stream. Foods with low GI readings release energy slowly, meaning you are more likely to feel fuller for longer. These foods are also thought to be effective in managing type 2 diabetes.

Low GI foods, that are easy for seniors to prepare include fresh fruits such as blueberries, strawberries, grapes and plums. All vegetables rank low on the glycemic index with the exception of sweet corn and potatoes. Refined white flour products should be replaced with wholewheat products, such as rye or pumpernickel bread. Pasta is permitted on a low GI diet, along with meats, dairy and poultry.

Pastries, donuts, popcorn and cereals such as cornflakes are high GI foods and should be avoided.