Protein and the Older Woman

There are several reasons why protein is especially important for older women who are pursuing weight loss goals. Weight loss alone generated by a reduction in food intake or calories can often be more detrimental to the body than excess body fat. Why? Diets that are low in calories, carbohydrates and protein can easily strip the body of 50% of its muscle tissue. The weight has come off. But so has the body’s lean muscle tissue, the body mass that keeps the body looking young and vital. What is even worse is that the loss of vital tissues has compromised the body’s immune system, which means that the body is more susceptible to colds, flu, congestions and infections.nnWhile twentysomething models can get away with a thin and lean look, thinness in the older woman has the opposite effect: it ages her. The media is filled with “scrawny old lady” clichés —the classic Miss Grundies who have forfeited both body mass and personal power for a kind of “schoolmarmish” belligerence.nnBut does this mean that those of us over 50 should forget about being ever 120 pounds again?nnNot so at all. There is a huge world of difference between weight loss and inch loss. Weight loss comes with the loss of body tissues and body water. Inch loss comes from the conversion of fat into lean body tissue—which is only possible when women combine a sensible diet rich in protein, good carbohydrates, essential fats AND exercise.nnThere is no other solution to a good healthy body than solid nutrition and physical exercise. And solid nutrition means enough protein at every meal.nnThe fact is that protein burns fat and builds muscle tissue that prevents the body from looking “old.” A strong body mass consumes energy, repairs the daily wear and tear of vital body structures and replaces fluid and body chemicals—all of which require protein. Inadequate amount of protein intake will mean that what muscle tissues you have in your fifties will give way to wrinkles, bones and sagging skin. Younger women can look great in slim and slender bodies; but slim and slender in the older woman can be the most tell-tale sign of age.nnThere are several other reasons why protein is vital for the older woman.nn1. An easy way to control blood sugar level and weight is to get enough protein. Protein has little or no effect on blood sugar level, so mixing protein-rich foods with low glycemic carbohydrates reduces the glycemic index of each meal. The main npoint about having protein at each meal is that protein stimulates the production of glucagon, a hormone that levels off insulin production, releases fat from fat cells for energy, decreases cholesterol production and shifts the metabolism into burning mode.nn2. By adding exercise to their daily regimen, women can ensure that the adequate amount of protein they eat is put to good use. Physical exercise ensures that the protein ingested is used to burn fat and build lean muscle tissue—which is important if women wish to preserve the youthful look of a well-built body. In essence, the amino acids in protein are the “building blocks” of the body; these amino acids are not stored in the body, which means that a daily supply of protein is needed if women want to preserve lean muscle mass. nn3. Because protein is tougher to digest, the body takes a longer time to break down protein foods than carbohydrate-rich foods. The body actually uses more calories to digest a hard boiled egg than a piece of toast. In the process of digesting protein, the body uses more energy, burns fat and (with exercise) converts fat to lean muscle tissue. Moreover, the benefits of protein are self-replicating, which means that as the body builds more lean muscle tissues, it in turn will use more calories for day to day activities. The result is that while the body’s weight might remain the same, the body’s size will shrink. Inch loss is more dramatic than weight loss in a long-term program of exercise and protein. Some women will go down 2-3 dress sizes, even though their weight registers no more than a 2-3 pound loss.nnThe most significant aspect of inch loss is that the body preserves the strong, vibrant youthful look that comes with strong muscle tone rather than the emaciated look generated by loss of weight and muscle tissue alone. Yes, older women can cultivate the strong, vibrant look of younger women, but this can only be done with sufficient protein consumption and regular aerobic and anaerobic exercise.