Men’s Metabolism After 30: What Should Change in Your Diet?

Have you started feeling a shift in your energy levels, weight, and overall health just after turning 30? It might be your metabolism, as all these effects can be a consequence of a reduction in your metabolic rate. After 30, men typically experience a big slowdown in metabolism primarily due to a decline in body muscle mass, and this affects their ability to perform day-to-day physical tasks too.

To understand how men can maintain their metabolism even after 30, we reached out to Dr Medha Kapoor, Chief Nutrition and Wellness Consultant, Varsity Skin and Wellness Clinic. Read ahead to know what necessary diet changes she suggested.

What Is Metabolism?

According to the Cleveland Clinic, metabolism is made up of all the chemical processes happening in your body’s cells every second. These processes help you breathe, move, heal, and more. In simple words, you can understand metabolism as how your body burns calories from all the food and drinks you consume.

Metabolism is a complex process running constantly in your body and plays a significant role in your overall well-being.

What Changes in Men’s Metabolism After 30?

As medical reports suggest, after the age of 30, men experience a decline in bone density and muscle mass, leading to a slowdown in metabolism. A sedentary lifestyle and the mounting stress of personal and professional life also contribute to this, including paving the way for chronic health conditions such as diabetes and high blood pressure.

Dr Medha Kapoor highlighted the same, “Men tend to lose up to 3 to 5% of muscle mass per decade. This leads to a significant reduction in metabolic rate since muscle is metabolically the most active tissue.”

“Post-30, the hormonal changes, mainly a gradual reduction in testosterone level, further slow down metabolism, leading to an increased tendency for fat storage in the body,” she further mentioned.

Dr Kapoor also pointed out modern eating and sleeping habits for creating such health problems with age. “The 30s are the best time to work on your health and change your lifestyle habits. Your food intake, your sleep patterns, and your surroundings all affect your metabolism, and with growing age, neglecting them will only create more worried situations,” she emphasised.

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Dietary Changes For Men To Boost Metabolism After 30

Dr Kapoor stressed that adjusting the diet becomes imperative to maintain optimum health and well-being. “Healthy lifestyle practices with consistency can help maintain strength, energy, and optimum body composition,” she noted. Here are a few dietary recommendations made by Dr Kapoor for men as they turn 30:

1. Increasing Daily Protein Intake

Optimum protein intake is essential as protein is the muscle-building block. Dr Kapoor explained, “Protein intake should be distributed throughout the day across meals and snacks as this helps in effective absorption as well as satiety, preventing overeating.” Including food items such as lean meats, dairy products, soy products, fish, and legumes in each meal helps with muscle mass maintenance and repair.

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2. Incorporating Complex Carbohydrates

The consumption of foods such as bread, biscuits, and jam causes a rapid spike in blood sugar, which results in fat gain. Men after 30 should take care of their carb intake. “Instead of relying on simple carbs, one should opt for complex carbohydrates such as whole grains, oats, and sweet potatoes,” Dr Kapoor shared and suggested this as a better alternative to sustained energy, and to avoid rapid insulin spikes.

3. Consumption of Fibre-Rich Foods

“Fibre should be an essential component of your daily food intake. This supports satiety, digestion, and the regulation of blood sugar levels, all of which contribute to maintaining a healthy metabolic rate,” Dr Kapoor stated. She further advised incorporating fibre-rich foods such as green and leafy vegetables, fruits, lentils, nuts, and seeds in the daily diet to boost metabolism. High fibre intake also contributes to a healthier gut, which supports a healthy metabolism.

4. Inclusion of Healthy Fats

Fats are generally considered a bad choice when it comes to maintaining weight, but healthy fats such as omega-3 fatty acids play a vital role in the production of several hormones, including testosterone. Dr Kapoor shared, “Testosterone is directly involved in supporting healthy muscle mass and metabolism. Incorporating foods like olive oil, avocados, and fatty fish, along with nuts and seeds, helps meet the daily fat requirement.” These fats also have a positive impact on satiety, which reduces junk food cravings.

5. Optimum Calorie Intake

The intake of calories should be modified by factoring in the reduction in metabolic rate post-30 to prevent weight gain. However, Dr Kapoor also warns that consuming too few calories can slow down metabolism even further. It is essential to strike the right balance.

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6. Stay Hydrated

Dehydration is the cause of several severe health problems. Drinking enough water is important regardless of gender and age, but after 30, it also improves your metabolism and digestion, so being adequately hydrated is key to avoiding a number of health issues.

7. Have Micronutrient-Dense Foods

To have a healthy metabolism, it is essential to consume optimum levels of Vitamin D, magnesium, and B vitamins regularly. Dr Kapoor shared that these help regulate muscle mass as well as the metabolic rate.

Bottomline

Metabolism works constantly to maintain the energy levels in your body and keep it functioning. As men turn 30, metabolism slows down, affecting the energy levels required for all body functions, including breathing, digestion, and managing hormone cells. However, with some good lifestyle and diet changes, it is certainly possible for men to maintain a strong, efficient metabolism even once they turn 30.