Healthy diet for weight loss after 40 years

With the age of the body begin to happen. Basal metabolism is gradually slowing down, the internal system will stop to spend a lot of energy, reduced muscle mass and every extra calorie is deposited in the subcutaneous tissue. As a result, the excess weight, folds in half, visible cellulite, worsening of General health. But, to deal with all of this is possible if a proper and healthy diet, which not only will provide a slim figure, but also give excellent health and good health.

food

What is a healthy diet

A healthy diet is a system that involves a diet in which everything is balanced in protein, carbohydrates and fat, minerals and vitamins. Without strict dieting, when the body begins to experience a shortage of useful and necessary microelements. The menu should be designed in such a way that it was considered the balance between food from vegetable and animal origin.

A lot of people, trying to lose weight, to start to drop from carbohydrates. But, this can not be done. Carbohydrates are needed for energy services, and they also bring unique benefits to the human body. However, we are talking about right, slow carbohydrates, but the excess of fast carbohydrates, can actually lead to weight gain.

A healthy diet involves the consumption of moderate amounts of food after a short period of time. This will keep them from overeating, which also causes the appearance of extra pounds, especially if the age was more than forty years. An important component of the diet in this period were dairy products, because they contain large amounts of calcium. As this element is gradually to be washed away from the body, making bones more brittle and vulnerable. When choosing dairy products, it is important to pay attention to the content of fat. Better to give preference to low-fat milk, kefir and yogurt with a fat content of not more than 2%.

Features

The principles of this diet are the following rules:

  1. Meals it is recommended to be organized every three hours.
  2. A single serving should be no more than 250 grams or 12 tablespoons.
  3. Any additional funds for the weight loss laxatives in the form of tablets or diuretic teas to take.
  4. Beware of the mode of drinking which involves the intake of two liters of water throughout the day.
  5. Dinner to be held not later than seven o'clock in the evening and all the meals should be light and well absorbed, so before I go to sleep to not overload the stomach.

Recommended products and diet

After forty, when the body starts moderately to expend energy and when there is a lack of many essential micronutrients, the diet should consist of the following useful products:

  1. Legumes. They cover the needs of the organism in the tissue, normalize the composition of blood and give your digestive system with complex carbohydrates.
  2. Fruits, berries and vegetables. Provide the internal system minerals, vitamins and antioxidants. All these product have a low level of calories and at the same time they stimulate the activity of the intestines. Ideally, if the diet as often as possible will appear cucumbers, carrots and tomatoes, cabbage and fresh herbs, apples and cherries, the citrus fruit. Do not forget garlic, which has anti-inflammatory and spinach, reduces the risk of stroke and heart attack.
  3. Whole-grain products. It is brown rice, barley, oat flour, corn and buckwheat, Pshenko. Such food has a positive effect on the function of the intestinal tract and supply the body with vitamins B and D.
  4. Products from the milk. Natural cheese, low-fat yogurt and unsweetened yogurt will be the best providers of calcium, which with the years has been flushed out of the body.
  5. Meat low-fat varieties. These products provide complete proteins. But, preference should be given to chicken meat, Turkey meat, beef, rabbit. Also, the chicken meat contains selenium, which prevents the formation of dangerous tumors. And, thanks to the vitamin B improves the function of the brain and increases the energy level in the body.

In addition to these important products, the menu should consist of:

  • river and sea fish;
  • Linseed oil;
  • almonds and nuts;
  • olive oil;
  • all kinds of vegetables.
soup

Make sure the menu should be a hard cheese with low-fat, sardines, celery, apricots and almonds. The emphasis is to make and the food that contains potassium. This lens and bananas. This food helps the muscles to stay in good shape, stabilizes blood pressure and supports the heart system.

A healthy diet should be part. A small portion enters the body regularly, may cause weight in the stomach, but it will help to activate a slow metabolism. Products it is advisable to bake, boil, boiling, cook on the grill or steamed.

Menu for a week

Day Menu
Monday Breakfast: natural loose cheese, mix with chopped greens and drink a glass of carrot juice.
Snack: four fresh plums.
Lunch: vegetable soup, broccoli salad and tomatoes, a Cup of yogurt.
Afternoon snack: fruit yogurt, which can add nuts and a piece of cheese.
Dinner: boiled brown rice, a piece of baked cod, radish salad, sour cream and tomatoes.
Tuesday Breakfast: coffee with milk and eat mashed potatoes with braised cabbage.
Snack: a salad of carrot and cucumber, with a cup of sour milk.
Lunch: beetroot soup, a piece of lean meat, roasted eggplant.
Afternoon snack: mashed banana or Apple, one glass of juice of the cranberry.
Dinner: brown rice with carrots, two plums and mint soup.
Environment Breakfast: herbal tea, one egg and salad whole-wheat toast.
Snack: a salad of white cabbage and shredded cucumber, seasoned with lemon juice.
Lunch: broccoli, steamed and a piece of cod, baked under a cheese crust. In twenty minutes you can drink a glass of carrot juice of the Apple, which need to be added and a little cinnamon.
Afternoon snack: piece of cheese-banana pudding and green tea.
Dinner: beef braised in sour cream, a salad of fresh vegetables and a serving of fresh cherries.
Thursday Breakfast: oatmeal with raisins and dried apricots, a piece of cheese, and ginger tea.
Snack: cheese, which you can chop the apricots and add a teaspoon of honey.
Lunch: soup-puree of salmon, one chicken cutlet and some fresh cucumbers.
Afternoon snack: banana and Cup of yogurt.
Dinner: vegetable casserole, a salad of seaweed and one orange.
Friday Breakfast: coffee with milk and eat millet porridge with dried apricots.
Snack: four plums.
Lunch: boiled potatoes with beans, a piece of baked Alaska Pollock, the juice from the celery.
Afternoon snack: cereal, yogurt with almonds nuts.
Dinner: pasta from durum wheat, dressed with pureed tomatoes with Basil.
Saturday Breakfast: pudding rice, green tea and two slices of cheese.
Snack: berry jelly and two apricot.
Lunch: fish soup, lasagna of zucchini, eggplant and potatoes, carrot juice.
Afternoon snack: fruit salad, dressed with low-fat yogurt.
Dinner: lentils with chicken hearts.
Week Breakfast: three fried protein with tomatoes, a slice of bread with avocado, tea.
Snack: cheese, pancakes, baked in the oven.
Lunch: soup of spinach, fish meatballs in tomato sauce, a little brown rice.
Afternoon snack: mousse of pureed blueberries and tea with two dates.
Dinner: stew of vegetables with meat pieces, a grapefruit.

Diet recipes

Cheese and banana pudding

pudding
  • Cheese 200 g
  • Banana one large or two medium
  • Quail eggs 4 Pieces.
  • Ground cinnamon and vanilla a little bit of
  • Lemon juice 1 tsp.
  • Salt on the tip of a knife

Preparation:

  1. Separate the whites from the yolks and beat them with the juice of a lemon in the foam.
  2. RUB the yolks with the cheese, add a little salt.
  3. To connect the cheese with the protein, add the cinnamon and vanilla.
  4. A banana is cut into pieces and gently combine with the remaining ingredients.
  5. Put the whole lot in the united states for roasting and place in the oven for half an hour (180 degrees).

Cream soup of salmon

  • Salmon 300 g
  • Processed cheese 1 PC.
  • Root celery
  • One potato
  • Cream 10% fat-5 ml
  • Fish stock 400 ml

Preparation:

  1. Salmon fillet, boil in a little salted water.
  2. Finely chop the celery and potatoes, to send the vegetables for the soup. Cook for about 20 minutes.
  3. Add to the end of the processed cheese and cream, all of the component mixture.

Pudding from rice

  • Brown rice 60 g
  • Chicken egg 2 Pcs.
  • Olive oil 1 tsp.
  • Remove milk 150 ml
  • Raisins 30 g
  • Fructose 1 tsp.

Preparation:

rice
  1. Raisins previously soaked in boiling water.
  2. Rice fried in olive oil, then add the milk and steamed for ten minutes on low heat.
  3. Source rice has cooled a little, mix with egg yolks and raisins, and then add to it the proteins.
  4. At the end to put a little bit of fructose, and to spread the mass into molds. Baked the pudding at 170 degrees for 30 minutes.
16.08.2018