As we age, our metabolism tends to slow down, making it easier to gain weight, especially around the midsection. While a few extra pounds may not seem like a big issue, excess belly fat can be more harmful than we realize. This type of fat, known as visceral fat, is hidden deep within our abdomen, surrounding vital organs and posing serious health risks such as heart disease, certain cancers, type 2 diabetes, and more.
Combatting visceral fat can be achieved through incorporating more protein into our diet, especially as we age. Dr. Frank Dumont, MD, FACP, and Senior Medical Director at Virta Health, emphasizes the importance of understanding visceral fat and how increasing protein intake can help fight belly fat, especially after the age of 50.
## Why Protein is Vital After 50
Protein plays a crucial role in our bodies at every stage of life, but its significance is often overlooked as we grow older. Amino acids, the building blocks of proteins, are essential for various bodily functions, including enzyme production, tissue maintenance, repair, and muscle building. As we age, our organ function may decline, making it even more critical to ensure our bodies have an adequate supply of amino acids to support these functions.
After the age of 35, muscle mass begins to decrease, and this decline accelerates after 50. This loss of muscle mass can impact functionality, increase the risk of injury, and worsen metabolic health, leading to conditions such as diabetes, heart disease, and Alzheimer’s disease. Alongside exercise and resistance training, consuming enough protein is essential for preserving muscle mass.
## Visceral Fat is Dangerous
Visceral fat, the fat stored in and around our organs, serves as an indicator of metabolic dysfunction and insulin resistance. Individuals with higher levels of visceral fat are more susceptible to metabolic diseases like diabetes, heart attacks, strokes, and Alzheimer’s disease. Moreover, visceral fat not only signals metabolic issues but also contributes to their development.
Increased visceral fat can lead to insulin resistance, further weight gain, inflammation, and an elevated risk of cardiovascular disease, dementia, and cancer. Managing visceral fat is crucial for overall health and reducing the risk of these serious conditions.
## How Visceral Fat Happens
The development of visceral fat is closely linked to insulin resistance and metabolic dysfunction. When insulin resistance occurs, the pancreas releases more insulin to regulate blood sugar levels. Higher insulin levels can lead to weight gain, with excess fat being stored in and around the organs rather than in safer subcutaneous fat stores.
Individuals with higher levels of insulin resistance are more likely to store excess energy as visceral fat, increasing metabolic risks and complications. Addressing insulin resistance and metabolic dysfunction is key to reducing visceral fat accumulation and improving overall metabolic health.
## How 100 Grams of Protein Plays a Factor in Belly Fat Over 50
For adults aged 50 and over, consuming 1.2 – 1.6 grams of protein per kilogram of body weight per day is recommended. This translates to 0.54 – 0.72 grams of protein per pound of body weight per day. Consult with a healthcare provider before making significant dietary changes, especially regarding protein intake.
Consuming adequate protein can help replace less healthy forms of calories from processed foods high in sugars and simple carbohydrates. These processed foods can elevate insulin levels, leading to more fat storage around the organs. By focusing on protein-rich foods and reducing processed foods and carbohydrates, the body is encouraged to burn fat for energy rather than storing it.
Eating in a way that lowers insulin levels and decreases fat storage can have a significant impact on reducing visceral fat and lowering metabolic risks. It’s not just about calorie reduction and exercise; the quality of the diet plays a crucial role in managing visceral fat and overall metabolic health.
## How to Include More Protein in Your Diet
Increasing protein intake can be challenging, but it is achievable by incorporating real, whole foods into your diet. Processed foods are often high in sugars and simple carbohydrates, which can contribute to visceral fat storage. Focus on natural, minimally processed foods that are rich in protein, natural fats, and complex carbohydrates to support metabolic health, weight loss, and muscle preservation.
By choosing foods that your grandparents would recognize and avoiding highly processed options, you can provide your body with the essential nutrients it needs to maintain optimal health and combat visceral fat. Prioritizing protein-rich, whole foods can positively impact your metabolic health and help you achieve your weight loss goals, especially as you age.
In conclusion, understanding the significance of protein intake, the dangers of visceral fat, and the impact of dietary choices on metabolic health is crucial for individuals over 50 looking to improve their overall well-being. By making informed dietary decisions and prioritizing protein-rich, whole foods, you can work towards reducing belly fat, lowering metabolic risks, and enhancing your quality of life as you age.