Separate meals for weight loss: weekly menu for women over 40 years old

A woman's appearance will always remain her standard. There is no one in the world who would like to look bad. And for what? Freshness, beauty and health directly depend on nutrition at any age, but over the years it is necessary to be more attentive to the diet and carefully select foods for nutrition.

After 40 years, a woman’s body begins to change. The hormonal background undergoes some metamorphoses: the ovaries no longer work actively and may exhibit some malfunctions, the level of estrogen decreases, and the performance of the thyroid gland also decreases. In combination with metabolic disorders, stress, nervous breakdowns and frequent fatigue, the skin can quickly lose its elasticity and the body can feel frequent fatigue. Weight may increase sharply, even if a woman eats moderately.

Remember! If you eat rather modestly, but at the same time chaotically and incorrectly, then excess weight will not be long in coming. Junk food leads to problems with skin, hair, nails and even genitals. Proper nutrition after 40 years for a woman is the key to a fresh and well-groomed appearance.

Products a woman needs after 40

Over the years, a woman’s body depletes the supply of estrogen, so it is important to add plant foods that contain this component to the diet. It is often called a phytoestrogen. By consuming products containing this component, a woman ensures the full functioning of many body systems.

The most phytoestrogen-rich plant is flax. Flaxseed oil and flax seeds are also suitable for consumption. You can brew a decoction of flaxseeds or add pure seeds to porridge. You can often find flax in many traditional medicine recipes. For example, it is used to treat inflammation of the stomach or intestines.

Proper nutrition after 40 years for women should also include soy: it also contains phytoestrogens. They can be found in all soy-derived products. Soy sauces can be added to salads, porridges, and first courses. Eating soy helps maintain youthful and healthy skin.

Product Compatibility Chart

In order to learn how to quickly and easily prepare healthy and tasty meals using separate meals, you can also use the product compatibility table. It lists all types of products - 16 lines. These products can be combined in different ways, and you need to look at the “+” (excellent compatibility), “-” (acceptable) or “0” (cannot be combined) icon.

How to use such a table? You need to select a product in the first column, then look at the number of another product in the line above and follow the icon at the intersection.

What should definitely be excluded from the diet of women after 40

No one wants to give up their favorite delicious sweets or junk food, but the older you get, the less junk food a person can eat. Especially when it comes to a woman for whom appearance plays a big role. If you want to maintain slimness and a ruddy complexion, you should reduce your intake of sugar and salt. Since a woman’s metabolism slows down sharply after 40, her eating habits must change. Even a cup of tea drunk at night can make itself felt by swelling in the morning. However, there is a percentage of women who continue to eat unhealthy foods perfectly and do not notice the gain of extra pounds, but their number is quite small and even if at 40 they can afford such eating disorders, then over the years, this advantage will also go away.

Avoid salty foods. Salt retains water in the body. The more fluid remains in the body, the greater the swelling will be. Also, don't indulge in sweets. Sugar plays a dangerous game with carbohydrate metabolism. It is never completely digested; some of the sugar is sure to be deposited in fat reserves. Make an effort to eliminate cakes, sweets and cookies from your diet.

Control your consumption of soups and meat. Rich broths can provoke an increase in cholesterol in the body; it is best to replace soups with fatty meat with lean analogues with chicken and turkey. Add more fish to your menu.

Advice from nutritionists

Reviews from nutritionists about separate meals are the most positive. This system helps not only to lose weight, but also to heal the body and maintain stable weight. You'll feel relieved, energized, and the long-term results are uplifting.

Here's another example menu:

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In addition, separate meals do not strictly limit foods, and soon the whole family can switch to this system.

What should the daily menu look like?

The best option for breakfast is whole grain porridge with the addition of nuts, fruits or dried fruits. Rough food takes a long time to digest. Add as many fresh vegetables and fruits to your diet as possible. salads from them. Pay special attention to seaweed, apples, and celery. Use eggs, chicken fillet, fish and cottage cheese as sources of protein. When planning a diet after 40, in order not to gain weight, a woman should include an abundance of low-fat dairy products. Any woman should drink a glass of dairy product (kefir, fermented baked milk, milk, yogurt) every day. Nutritionists also recommend spending cleansing days on buckwheat, kefir and apples.

To improve the condition and appearance of the skin, it is necessary to increase the consumption of saturated fats and Omega-3 acids. They can be obtained from any seafood: shrimp, as well as seaweed, river and sea fish. Consumption of these products is an excellent prevention of osteoporosis, since seafood products are rich in calcium and phosphorus.

It is very important to maintain the amount of vitamin C in the body at a high level, because it works against atherosclerosis. As you know, all sour berries, apples, and citrus fruits contain it. The heart needs additional nutrition. Dried apricots, figs, and prunes are especially useful. Dried fruits contain a sufficient amount of magnesium and iron, which helps the heart work longer and better. In order to achieve maximum effect, it is necessary to add an active lifestyle, sports, good sleep and time to rest to proper nutrition.

Sports training is an excellent option for supplementing your diet after 40 years, so as not to gain weight.

Nutritionists have established a list of the most beneficial foods for the health of the female body. Proper nutrition for a woman over 40 must contain:

1. Cherry tomatoes. These little vegetables came out on top because they are rich in lycopene. This substance has actioxylant properties. Regular consumption of small tomatoes helps reduce the risk of breast and cervical cancer. It also protects the heart from cardiovascular diseases.
2. Flaxseeds. They contain omega 4 polyunsaturated fatty acids, as well as lignin, which helps reduce the level of “bad” cholesterol. According to experiments conducted in Germany, even 40 grams of flaxseed can relieve women of poor health during menopause and protect against breast cancer.
3. Cabbage leaves. It is no coincidence that they were included in this list, because they contain the protein lutein, which helps preserve vision, vitamin C, which strengthens the human immune system, as well as potassium and vitamin K, which help strengthen bones and make them more resilient. Osteoporosis is not scary if you regularly consume cabbage leaves in your diet.
4. Fish (salmon, salmon, pink salmon). Just think about why these three types, since all fish are healthy? However, studies have shown that only fish from the salmon family are effective in combating postpartum depression and nervous breakdowns. It helps bring the nervous system back to normal and maintain it in harmony. Also, after 40 years, estrogen levels noticeably decrease, and fish contains components that help restore it.
5. Cranberry juice. This type of berry juice is very rich in vitamin C and antioxidants. which contribute to the overall strengthening of the immune system. In addition, drinking cranberry juice helps protect the urinary tract from infections. The tannins contained in the juice reject bacteria, thereby preventing them from entering the cells. Doctors often prescribe drinking cranberry juice when treating with antibiotics, as it enhances their effect.
6. Walnuts. They have always been famous for their benefits in preventing breast and breast cancer. It has been proven that 50 grams of walnuts per day helps reduce the risk of cancer. Nuts are often used as a remedy for problems with the gastrointestinal tract.
7. Greek yogurt. We are talking only about natural yogurt, which does not contain additives or dyes that are harmful to health. Real Greek yogurt is made from sheep's milk, which is rich in proteins and minerals. Since yogurt does not contain sugar, it is extremely useful for diabetics and the elderly. Greek yogurt can slow down the aging process and strengthens muscle tissue. In addition, it has a calming effect on the nervous system and helps cope with stitches. And like any other dairy product, it improves stomach function.

According to scientists, these products will help prevent the development of the most common diseases of adulthood. In particular, the right set of food products will protect against osteoporosis, heart disease, breast cancer and help avoid the discomfort that occurs during menopause.

Is it possible to drink wine with dinner?

The issue of alcohol consumption for women over 40 has been very actively discussed. Harvard scientists have conducted a number of studies and proven that wine is good for women. As it turns out, middle-aged women should drink 1-2 glasses of wine every day to avoid heart disease and cancer. Studies prove that wine makes the body more toned and the nervous system more resilient.

Harvard researchers decided to involve about 12 thousand nurses in the study. Their age ranged from 40 years and older. It turned out that of all the subjects, 11% regularly drank a small portion of alcohol. As a result, at their age they avoided the development of several major diseases, including cancer, heart problems, diabetes and stroke. Women performed better on tests for Alzheimer's disease and were more able to tolerate physical activity.

After these tests and studies, scientists came to the conclusion that if you drink 15-30 grams of alcohol every day, you can increase your chances of feeling good by 30%. It was also found that it is better to drink a glass of wine a day rather than less often, but in large quantities.

As you can see, proper nutrition after 40 years for women should not be too strict and radically different from nutrition in adolescence, but it should become more conscious and controlled.

The influence of oxidative stress on the course of pregnancy after 35 years

Oxidative stress has been studied for a very long time and its effect on the reproductive system is not questioned by traditional medicine. The reproductive “quality” of eggs, that is, the ability of an egg to give rise to a new life, is directly related to the level of oxidative stress. An excess of free radicals in eggs leads to disturbances in their cytoskeleton, the functioning of microtubules, which causes the formation of gametocytes with an insufficient or excessive number of chromosomes, chromosome damage, etc.

Also, oxidative stress is closely associated with polycystic ovary syndrome and leads to increased destruction of follicular proteins. Oxidative stress also contributes to the development of mastopathy and endometriosis.

And one of the most serious aspects of oxidative stress is its impact on pregnancy. Oxidative stress increases the risk of pregnancy complications: preeclampsia, placental insufficiency, premature rupture of membranes and premature birth, as well as fetal growth restriction and congenital malformations. This is why the risk of pregnancy complications and fetal pathology is higher in women over 35 years of age.

There is another, indirect effect of oxidative stress on the course of pregnancy. In addition to polycystic ovary syndrome, excess free radicals are the cause of the development of many chronic diseases: diabetes, hypertension, atherosclerosis. These diseases also complicate pregnancy.

Proper nutrition after 40 years for a woman to avoid gaining weight

Breakfast:

• low-fat cottage cheese – 150 grams;
• low-fat sour cream – 15 grams;
• half an orange,
• rye bread – 100 grams;
• tea without sugar – 200 ml (optional)

Lunch:

• fruit yogurt – 350 ml;

Dinner:

• buckwheat porridge – 150 grams;
• boiled chicken breast – 200 grams;
• rye bread – 100 grams;
• coffee with milk – 200 ml.

Afternoon snack:

• apple – 1 pc.

Dinner:

• vegetable salad - 150 grams,
• fish baked in the oven - 100 grams,

1 hour before bed:

• kefir or yogurt – 200 ml.

Diet for middle-aged women

Those who have tried this technique boast of tremendous results, up to 7 kg per week.

First day

Breakfast:

• oatmeal – 100 grams;
• apple – 1 pc.

Lunch:

• low-fat cottage cheese – 100 grams;
• half an orange

Dinner:

• chicken fillet - 150 grams;
• cucumber and tomato salad, dressed with oil - 100 grams.

Afternoon snack:

• oven-baked fish – 150 grams;
• rye bread - a piece.

Dinner:

• egg omelet from 2 eggs - 1 serving;
• vegetable salad – 150 grams.

Second day

Breakfast:

• any fresh vegetables – 130 grams;
• boiled egg – 2 pcs.;
• rye bread – 20 grams.

Lunch:

• low-fat yogurt – 250 ml;

Dinner:

• vegetarian soup – 250 ml;
• boiled turkey meat – 100 grams;
• vegetable salad – 140 grams;

Afternoon snack:

• low-fat cottage cheese – 100 grams.

Dinner:

• cucumber salad – 140 grams;
• bread with bran – 25 grams;
• green tea – 300 ml.

The third day

Breakfast:

• oatmeal with water – 100 grams;
• fruit of choice – 1 piece;
• tea with sugar – 200 ml.

Lunch:

• yogurt – 200 ml.

Dinner:

• vegetarian cabbage soup – 250 ml;
• boiled broccoli – 200 grams;
• tea with sugar – 250 ml.

Afternoon snack:

• dried fruits – 100 grams;
• natural juice – 200 ml.

Dinner:

• lean boiled meat – 150 grams;
• eggplants baked in the oven – 100 grams;
• tea with sugar – 200 ml.

Fourth day

Breakfast:

• low-fat cottage cheese – 200 grams;
• banana – 1 piece;
• tea with sugar – 200 ml.

Lunch:

• vegetable salad

Dinner:

• vegetable soup – 250 ml;
• hard cheese – 150 grams;
• tea – 200 ml.

Afternoon snack:

• kefir – 250 ml.

Dinner:

• rolled oats porridge – 200 grams;
• tea with sugar – 200 ml;
• apple – 1 pc.

Fifth day

Breakfast:

• low-fat cottage cheese – 150 grams
• green tea – 250 ml.

Lunch:

• natural juice – 200 ml.

Dinner:

• boiled shrimp – 100 g;
• cucumbers – 2 pcs;
• rye bread - 1 slice.

Afternoon snack:

• herbal tea – 250 ml;
• apple.

Dinner:

• boiled chicken breast;
• broccoli;
• a couple of slices of cheese.

Sixth day

Breakfast:

• boiled egg – 2 pcs;
• apple;
• coffee – 200 ml.

Lunch:

• yogurt – 200 ml.

Dinner:

• oatmeal – 200 grams;
• boiled meat – 100 grams;
• rye bread - 1 slice.

Afternoon snack:

• vegetable soup – 250 ml.

Dinner:

• boiled turkey meat – 100 grams;
• fresh vegetables – 200 grams;
• tea with sugar – 200 ml.

Seventh day

Breakfast:

• oatmeal with nuts – 100 grams;
• herbal tea – 200 ml.

Lunch:

• natural juice – 200 ml.

Dinner:

• millet porridge – 200 grams;
• fresh tomato salad – 100 grams;
• rye bread – 1 slice;
• tea – 200 ml.

Afternoon snack:

• banana - 1 pc.

Dinner:

• boiled chicken meat – 100 grams;
• stewed cabbage – 200 grams;
• tea – 200 ml.

To achieve maximum effect from the diet, you need to avoid adding salt to your dishes. If you lack taste, then use seasonings and herbs that do not contain salt, but will add flavor and aroma to the dishes. Then nutrition after 40 years, in order not to gain weight, will be as effective as possible.

Nutritionists advise when following this diet to do 1 fasting day per week. This can be any day at your discretion.

Over 50 years old

At this age, hormones influence well-being and health to a greater extent; they determine the main changes: a slowdown in metabolic processes, an increase in fat mass, a decrease in muscle mass. After 50 years, you need to weigh yourself regularly in order to maintain a body mass index of no higher than 25. If your indicators differ from the norm, then you should not hesitate to take care of your health.

At this age, it is better to give up animal fats and sweets; it is necessary to increase the dose of vegetable oil and calcium. The latter will protect the body from osteoporosis, so the diet of older people should contain dairy products rich in zinc, antioxidants, and selenium every day.

Nutrition in the elderly and senile age should be rich in proteins, which people over 50 years of age should pay attention to - eggs, fish, peas, lentils, rice, dried fruits, cereals. If you follow a diet, do not forget about sports; regular exercise (Pilates, yoga, fitness) will not only help maintain muscle mass, but will also act as an antidepressant.

After 50 years, following a similar diet, you can “lose” 1 kilogram in a week. The daily diet after 52 years may look like this:

• Breakfast: 100 ml kefir/muesli with low-fat milk, green tea, 1 kiwi/dried fruit;
• Lunch: fried fish without breading/shrimp, brown rice/tomatoes with low-fat cheese;
• Dinner: lean beef/boiled chicken, spinach omelette/vegetable soup, pear.

By following these recommendations, you can look great at any age, maintaining not only excellent health, but also an excellent figure!