With age the body begins to occur. Basic metabolism will gradually slow down, the internal system stops to spend a lot of energy, reduced muscle mass, every extra calorie is deposited in the subcutaneous tissue. As a result, the overweight, the folds of the waist, the visible cellulite, deterioration of the general health. But to deal with, it's all possible, if appropriate, healthy diet, which is not only a slim figure, but also excellent health, and good health.
What is a healthy diet
A healthy diet is a system, which includes a diet, which is always balanced with protein, carbohydrates, fats, minerals, vitamins. Not a strict diet, when the body starts to experience a lack of useful, necessary micro-elements. The menu should be designed in such a way that they felt, the balance of food of plant or animal origin.
A lot of people trying to lose weight, start, to give up the carbs. But this can not be done. The carbohydrates necessary for energy services, and unique benefits to the human body. However, we're talking, slow carbohydrates, but excessive fast carbs actually lead to weight gain.
A healthy diet means consumption of a moderate amount of food after a short period of time. This is going to be control, which can also provoke the appearance of extra pounds, especially if the age was over forty years old. An important component of the diet during this period was the dairy products because it contains large amounts of calcium. Since this element is gradually washed away from the body, making the bones more fragile. When choosing dairy products it is important to pay attention to the fat content. It's better to give advantage in the low-fat milk, kefir, yogurt, of a fat content not more than 2%.
The principles of this diet to the following rules:
- Meals it is recommended to arrange every three hours.
- A dose should be no more than 250 grams or 12 tablespoons.
- Any additional aid in weight loss laxatives in the form of tablets or diuretic tea.
- Monitor way drinking which involves the intake of two liters of water during the day.
- Dinner will take place no later than seven o'clock in the evening and every meal should be light, well absorbed, so before going to sleep, so as not to overload the stomach.
Recommended products, diet
After forty, when the body begins the moderately to expend energy, if there is a shortage of many essential micro-nutrients, the diet should consist of the following useful products:
- Legumes. They needs to cover the organization of the tissue, normalizes the blood composition, and give the digestive system a complex carbohydrates.
- Fruit, berries, vegetables. Provides the internal system, minerals, vitamins, antioxidants. These product are low-calorie, at the same time, stimulates the activity of the bowel. Ideally, if your diet as often as possible is displayed, cucumber, carrot, tomato, cabbage, fresh herbs, apples, cherries, citrus fruits. Don't forget garlic, which is anti-inflammatory, spinach, reduce stroke, heart attack.
- Whole-wheat products. Brown rice, barley, oatmeal flour, corn, buckwheat, Pshenko. Such foods have a positive impact on the functions of the intestinal tract, as well as carrying in the body the vitamin B-E.
- Dairy products. Natural cottage cheese, low-fat yogurt, sweetened yogurt will be the best providers of calcium, which the age will be washed out of the body.
- Meat low-fat varieties. These products provide a complete protein. But preference should be given to chicken meat, turkey meat, beef, rabbit. So, poultry meat contains selenium, which prevents the formation of dangerous tumors. Thank you for the B-vitamins improves brain function, increases energy levels in the body.
In addition to these important products, the menu should consist of:
- river and sea fish;
- Flaxseed oil;
- almonds, walnuts;
- olive oil;
- all kinds of vegetables.
Check that the menu should be a hard cheese the low-fat, sardines, celery, apricots, almonds. The emphasis is on the foods that are potassium. This is the lens banana. This food will help your muscles stay in good shape, stabilizes blood pressure and supports the heart system.
Healthy eating had a little bit. A small part of it enters the body regularly because of the heaviness in the stomach, but it will help to activate a slow metabolism. Products it is advisable to bake, boil, then simmer, bake, grill, or steamed.
Menu of the week
|Monday||Breakfast: natural loose cottage cheese, mixed chopped greens, a glass of carrot juice.
Snack: four fresh plums.
Lunch: vegetable soup, broccoli, lettuce, tomatoes, a cup of yogurt.
Afternoon snack: fruit yogurt, walnuts, and a slice of cheese.
Dinner: boiled brown rice, a slice of fried cod, radish, lettuce, sour cream, tomatoes.
|Tuesday||Breakfast: coffee with milk and eat mashed potatoes steamed cabbage.
Lunch: salad, carrots, cucumber, a glass of sour milk.
Lunch: beetroot soup, a slice of lean beef, fried eggplant.
Afternoon snack: mashed banana or Apple, a glass of cranberry juice.
Dinner: brown rice, carrots, two plums, mint, and broth.
|Environment||Breakfast: herbal tea, an egg, salad, wholemeal toast.
Lunch: lettuce, white cabbage, grated cucumber, spicy, and lemon juice.
Lunch: broccoli, steamed, a piece of cod under the fried mac and cheese. Twenty minutes and you can drink a glass of carrot-apple juice, which should add a pinch of cinnamon.
Afternoon snack: a slice of cheese-banana pudding, green tea.
Dinner: braised beef, sour cream, lettuce, fresh vegetables, and a fresh cherry.
|Thursday||Breakfast: oatmeal with raisins, dried apricots, a slice of cheese, ginger tea.
Snack: cottage cheese, which you can cut the apricots and add a teaspoon of honey.
Lunch: soup-raw salmon, a chicken breast, as well as a fresh cucumber.
Afternoon snack: banana, cup of yogurt.
Dinner: casserole of vegetables, salad, seaweed, and an orange.
|Friday||Breakfast: coffee with milk eat millet porridge with dried apricots.
Snack: four plums.
Lunch: boiled potatoes, beans, a slice of baked Alaska Pollock, the juice of the celery.
Afternoon snack: cereal yogurt, almonds, walnuts.
Dinner: pasta with durum wheat, dressed, raw tomatoes, and Basil.
|Saturday||Breakfast: rice pudding, green tea, two slices of cheese.
Snack: berry jelly two peaches.
Lunch: fish soup, lasagna, the zucchini, eggplant, potato, and carrot juice.
Afternoon snack: fruit salad, dressed with low-fat yogurt.
Dinner: lentil chicken heart.
|Sunday||Breakfast: three encoding proteins of tomato, a slice of bread, avocado, tea.
Snack: cottage cheese pancakes, baked in the oven.
Lunch: spinach soup, fish meatballs in tomato sauce, a little brown rice.
Afternoon snack: foam pureed blueberry tea the two dates.
Dinner: vegetable stew, meat chunks, a grapefruit.
Cottage cheese, banana pudding
- Cheese 200 g
- The banana is a large, or two medium
- Quail eggs 4 Pcs.
- Ground cinnamon, vanilla, a hint of
- Lemon juice, 1 tsp.
- The salt on the tip of a knife
- Separately, the whites to the yolks and beat them in the lemon juice, the foam.
- RUB the yolks with the cottage cheese, add a pinch of salt.
- Connect the cottage cheese for the protein, add the cinnamon, vanilla.
- Banana, sliced, and gently all the other ingredients.
- Put the whole thing in a baking dish put in the oven for half an hour (180 degrees).
Cream soup of salmon
- Salmon 300 g
- Processed cheese 1 pc.
- Celery root
- A potato
- Cream 10% fat content 5 ml
- Fish stock 400 ml
- Salmon fillets, boil slightly salted water.
- Finely chop the celery, potato, send it to the vegetables in the soup. Cook for approximately 20 minutes.
- Add to the end of bulk cheese, cream, all ingredients blend.
- Brown rice, 60 g
- Chicken egg 2 Pcs.
- Olive oil 1 tsp.
- Skimmed milk 150 ml
- Raisins 30 g
- Fruit sugar, 1 tsp.
- Raisins previously soaked in hot water.
- Rice, fried in olive oil, then add the milk, then steamed for ten minutes on low heat.
- Code rice cooled a little, stir in the egg yolk, then raisins, then add the protein.
- In the end, a little fructose to spread the mass of the forms. Baked the pudding at 170 degrees for 30 minutes.