Rich in protein and fiber, this gourmet breakfast is perfect from the age of 40 according to Dr Mehdi Terki, specialist in overweight.
If you keep the same diet at 40 as at 20, the effects on the body will not be the same at all. It’s physiological. From the age of 40, the body begins a major change for the years to follow. It is therefore essential to adapt your diet – which does not necessarily mean restricting yourself – by favoring certain foods over others. With two key words in mind: protein and fiber. And it starts in the morning, with breakfast.
What happens physically at 40? First upheaval: the basic metabolism decreases. Concretely, the body expends less energy while resting, so it burns fewer calories. This decline is mainly explained by the reduction in muscle mass. If physical activity remains the same and diet does not change, we gain weight. This is why many women in their forties report weight gain, especially in the abdominal area. Insulin sensitivity also changes, making it easier to store fat. We don’t necessarily gain a lot of kilos, but they no longer stay in the same place. Now is a good time to make some adjustments to your meals.
First in the morning. Dr Mehdi Terki, a surgeon specializing in overweight, immediately reassures those with a sweet tooth: “You think your breakfast has to be salty to be healthy, that’s not true” he explains on Instagram. But then what do we eat if we want to enjoy waking up without gaining weight? The doctor gives his top 5 foods for a sweet breakfast after 40. First, he recommends red fruits, “a 100 g serving provides approximately 5 to 8 grams of fiber and polyphenols. These compounds are associated with better insulin sensitivity and nourish the microbiota”. Second, oatmeal, “They contain soluble fibers which slow gastric emptying and will help reduce glycemic peaks and, above all, prolong satiety”. You can start with a portion of 40 to 50 g.
In third grade, Dr. Terki suggests eating a banana “slightly green”. It will contain more resistant starch, beneficial for metabolism. Fourth, the essential almonds. “A small handful of 15 g of almonds will provide unsaturated lipids which slow down the absorption of carbohydrates, the glycemic curve is more stable and we have better satiety.”
Last, a Greek yogurt, skyr or fromage blanc. “With a 150 g jar, you can easily reach 15 g of protein. This is essential after the age of 40 to support muscle mass and stabilize blood sugar levels.” By combining these five foods, you can achieve over 15g of fiber and 25-30g of protein from the start of the day. “So you don’t have to cut out sweets in the morning, you just have to restructure your breakfast.”
