As we age, our bodies undergo numerous changes. Maintaining muscle mass becomes increasingly crucial for overall health, balance, and independence. The AARP protein diet plan, incorporating principles from "The Whole Body Reset," offers a science-based approach to combat age-related weight gain and muscle loss. This plan emphasizes protein timing, ensuring adequate protein intake throughout the day, alongside other healthy habits.
The Importance of Protein as We Age
Protein is essential for everyone, but its significance increases with age. Muscle weakness elevates the risk of falls and fractures and is linked to heart disease, exhaustion, social isolation, and depression. Ironically, many older adults consume less protein than needed.
A study in the Journal of Nutrition, Health & Aging revealed that 46 percent of older adults didn't meet the daily protein recommendations. Doctors can assess protein levels through blood tests, specifically by monitoring albumin levels.
Protein Recommendations
The AARP book "The Whole Body Reset" suggests that women over 50 should consume at least 25 grams of protein at each meal, while men over 50 should aim for at least 30 grams. Government guidelines recommend 0.8 grams of protein per kilogram of body weight daily for adults, including older adults. However, some studies indicate that higher amounts may be necessary to maintain muscle mass as we age. People with sarcopenia, the loss of muscle mass, strength, and function, may need 1.2 to 1.5 grams of protein per kilogram of body weight per day.
To calculate your personal protein RDA in grams, multiply 0.36 by your weight in pounds. Double that number if you're very active or aiming for optimal protein intake to maintain muscle and support weight loss.
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Protein Timing: The Key to Muscle Health
The basic premise behind "The Whole Body Reset" is "protein timing," ensuring the body has adequate protein throughout the day rather than consuming the bulk of it in one meal. Distributing protein intake evenly across meals optimizes muscle protein synthesis and overall health.
Sources of Protein
A variety of protein sources are available, including:
- Lean Meats: Beef, veal, lamb, and pork
- Poultry: Chicken, turkey, and duck
- Fish: Salmon, sardines, and tuna
- Seafood: Crab, mussels, and lobster
- Eggs: A popular and versatile option
- Vegetarian/Vegan Sources: Chickpeas (or hummus), nuts, beans, peanut butter, tofu, oats, pumpkin seeds, and lentils
Incorporating Protein into Your Diet
- Breakfast: Consider nonfat Greek yogurt (17 grams in a 6-ounce container), a cup of whole cottage cheese (25 grams), or a low-sugar 12-ounce protein shake (20-30 grams).
- Snacks: Older adults need 20 to 30 grams of protein per meal, along with 12 to 15 grams per snack, for optimal muscle health.
- Protein Powder: Stirred into a smoothie, protein powder can help fill a protein gap, particularly for those who skip breakfast. Choose plain, unflavored, unsweetened plant-based protein powders or whey protein (concentrate or isolate) with the fewest ingredients possible.
The Whole Body Reset: A Comprehensive Plan
Developed by AARP, "The Whole Body Reset" is a book and plan that explains how our bodies change with age and how eating to accommodate those changes can make us respond to exercise as if we were 20 to 30 years younger.
The plan focuses on providing the right nutrition to fuel and feed aging bodies, guiding individuals to eat whole foods, fruits, and vegetables while discouraging junk food. It encourages eating three meals a day, plus snacks, and focuses on providing the body with the protein and fiber it needs when it needs it.
Benefits of the Whole Body Reset
Following "The Whole Body Reset" can result in weight loss, with the amount varying depending on the individual and their lifestyle. The plan provides a middle-aged body with the right fuel at the right time to function optimally.
Read also: Wound Healing: The Protein Connection
Additional Dietary Considerations
Fiber
Increase your fiber intake. Most people don't eat enough fiber, and that’s only about half of what experts believe we need to eat daily to ensure good health and a leaner, fitter body.
Healthy Fats
- Omega-3 Fatty Acids: Found in salmon, mackerel, sardines, and tuna, these healthy fats have been shown to play a role in reducing belly fat and promoting muscle preservation in older adults.
- Fruit and Nut Oils: Olive oil is a good choice. Studies have shown that extra-virgin olive oil may reduce dementia risk.
- Dairy Fats: Full-fat dairy has been linked to a reduced risk of obesity.
Vegetables
Include at least one serving of dark, leafy greens daily to ensure a dietary source of the B vitamin folate.
Beverages
Avoid sugary beverages such as soda, sweetened iced teas, specialty coffee drinks, sports drinks, oversize smoothies and shakes, and even fruit juices, as they can be loaded with sugar.
Sample Meal Ideas
- Kale and Hearty Smoothie: 1 cup 1-percent milk, ½ cup plain low-fat Greek yogurt, 1 cup frozen strawberries, half a small banana, ⅓ cup oats, ½ cup fresh kale, chopped.
- Steak in Chimichurri Sauce: Use steak cubes marinated in chopped garlic, salt, and pepper.
- Nutty Sweet Potatoes: Baked with olive oil, coconut oil, nutmeg, and cinnamon. Dressing includes orange juice and zest, lemon juice and zest, ginger, honey, olive oil, and red wine vinegar.
Other Diet Plans to Consider
- DASH (Dietary Approaches to Stop Hypertension) Plan: Designed to reduce blood pressure, it's also good for weight loss and heart health.
- MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Plan: Focuses on plant-based foods and limits saturated fat, emphasizing brain health with specific food groups.
- Plant-Based Diet: Focuses mostly on whole plant foods such as fruits, vegetables, legumes, and grains, allowing meat, fish, eggs, and dairy in moderation.
Diets to Approach with Caution
- Golo Plan: Requires purchasing a supplement for access to the plan.
- Keto Diet: A high-fat, low-carb plan that can be hard to sustain and may have potential risks.
- Intermittent Fasting: May not be suitable for people with certain health conditions or those on medications that must be taken at regular intervals.
Additional Tips for Success
- Read Labels: Scan labels for calories and other nutrients to make informed choices.
- Smart Snacking: Snacking twice a day may help with weight loss.
- Chew Gum: Chewing gum can release hormones that signal your brain that you're full.
- Stay Hydrated: Drink mostly water and coffee, avoiding sugary beverages.
- Eat a Nutrient-Dense Breakfast: Include protein, whole grains, and fruit to keep your insulin level steady.
- Be Mindful of Portion Sizes: Restaurant portions can be much larger than a normal serving size.