Healthy diet plan for 40 year old woman

Diet plan for 40 year old woman

Your body changes, less muscle mass in exchange for additional folds of fat, hormonal changes begin, and the metabolism becomes slower and slower. It is time for a change in eating habits and more exercise.

You will probably notice that you are not eating anymore and you are toying. You should give up sweets, cakes and fatty meals. Pressure problems, atherosclerosis, cholesterol and atherosclerotic lesions may occur at this age. These problems can be alleviated by phytohormones contained in leguminous vegetables.

Your skin also slowly loses its elasticity and firmness, vitamins A and B are necessary. It is very advisable to move, which not only improves mood but also accelerates metabolism, oxygenation of blood and heart.

Your should be in your menu:

• lean meat and a lot of fish
• dairy
• lots of vegetables and fruits
• water
• green tea

Breakfast should be the most abundant meal, followed by a smaller one. Meals are best planned for the whole day - they should be 5-6 but in small portions. Try to limit your bread to 1-2 slices a day. When watching TV, don't put anything sweet on the table, even chips and nuts - replace them with carrots or fruit. If you want to lose weight, you can stop dinner at all.

Example menu diet for 40 year old woman

• breakfast: cottage cheese with chives and radishes, yoghurt
• second breakfast: fruit or tomato
• lunch: vegetable soup, fish, lettuce and olive oil.
• snack: any fruit
• supper: 1 slice of dark bread with lean sausage meat.

You can drink green tea or coffee with milk without sugar. From time to time, a glass of red wine, fruit and vegetable juices best fresh and 2-3 litres of still water.

The apple diet

You eat really big and yet you lose weight! Why? Because you're eating apples. They are a fantastic fruit. They are delicious, refreshing, filling and... slimming. The ingredients in apples contribute to the destruction of unnecessary fat cells.

General diet rules:

In the morning, before breakfast, drink a glass of lukewarm water mixed with a tablespoon of apple cider vinegar (stimulates metabolism, cleanses toxins).

During the day, drink 2 litres of liquids (herbal teas, still mineral water).

Do not peel your apples, but wash them thoroughly. The skin contains many valuable ingredients - vitamins, minerals, malic acid and pectin. Use salt sparingly, but do not skimp on fresh herbs. Do not sweeten your drinks and food at all.

Add extra virgin olive oil to your salads.

Pectin is one type of fiber, soluble in water. Pectin reduces the absorption of fats and significantly speeds up their digestion. It therefore aids weight loss, as well as lowering cholesterol levels, reducing the risk of gallstones and heart disease.

The apple diet plan

Day 1:

Breakfast: lean natural yoghurt (150 g) with 2 tbsp soya sprouts, 2 slices of crisp bread thinly buttered and honey; a glass of apple juice and tea or coffee with milk (197 kcal).

Second breakfast: glass of vegetable juice, banana (180 kcal).

Lunch: 50 g cooked rice, mixed with grated apple and 5 sliced prunes, seasoned with cinnamon and 2 tbsp olive oil; to drink, a cup (150 g) of lean natural yoghurt (263 kcal).

Afternoon: a slice of wholemeal bread with 2 tbsp of lean cottage cheese and sliced apple halves, sprinkled with soya sprouts (164 kcal).

Dinner: 2 fried eggs fried in a pan without fat, topped with a tablespoon of cooked spinach; baked apple for dessert. Coffee or tea (212 kcal).

Day 2:

Breakfast: apple cut into small pieces, 1/2 grapefruit divided into pieces, poured over a glass of lean natural yoghurt, sprinkled with a spoonful of cornflakes; slice of crisp bread with honey; to drink tea or coffee (216 kcal).

Second breakfast: 5 leaves of green salad, finely chopped apple and 2 grated carrots, mixed and sprinkled with lemon juice, topped with yoghurt (150 g); toast made from whole wheat bread buttered; a glass of vegetable juice (178 kcal).

Lunch: 2 pancakes (100 g flour, 6 tablespoons milk, a tablespoon of oil, an egg, a pinch of salt), fried in a non-fat pan; for the pancakes, a filling of 2 apples (sliced and stewed with a little water, spiced with a little sugar and cinnamon). Vegetable juice (343 kcal).

Afternoon: a cup of natural yoghurt (150 g) mixed with grated apple and 2 tablespoons of honey (190 kcal).

Dinner: 200 g of finely chopped white cabbage mixed with a tablespoon of sunflower seeds and sliced apple, seasoned with lemon juice, 2 tablespoons of olive oil, a little sugar, cumin and nutmeg; accompanied by tea or coffee with skim milk (166 kcal).

Day 3:

Breakfast: toasted whole-grain bread with butter, a slice of beef ham and sliced apple half, sprinkled with soya sprouts; to drink, a glass of apple juice (168 kcal).

Second breakfast: grated carrot and apple, mixed with finely chopped: celery stalk, small sour cucumber and 1/4 red pepper, seasoned with a tablespoon of lemon juice, 3 tablespoons of olive oil, a little salt and pepper; 2 slices of crisp bread with butter; yoghurt (192 kcal).

Lunch: cod fillet (150 g) sprinkled generously with lemon juice and baked in foil without fat, accompanied by loose cooked rice (50 g) and coarsely grated apple, stewed with 1/2 finely chopped onion, seasoned with 2 tbsp olive oil, a little pepper, marjoram and curry (305 kcal).

Afternoon: 2 slices of crisp bread with lean cottage cheese, baked apple, glass of vegetable juice (180 kcal).

Dinner: lean natural yoghurt (150 g), mixed with thinly sliced apple, grated carrot and a spoonful of cornflakes, and toast of dark bread thinly spread with honey; to drink tea or coffee (169 kcal).