Diet for women
A diet for women is the basis of a balanced diet, built taking into account the age-related physiological characteristics of the female body.
Why there is a need for a diet
It is known that excess weight in women does not occur accidentally or instantly. With age, the metabolism in the body slows down, and if you eat in the same way, then the probability of gaining extra pounds is very high. Sex hormones estrogens and hormonal disruptions after 40-50 years also predispose women to obesity. By the same age, the physical activity of people most often decreases.
It is possible to prevent the accumulation of excess weight in women by observing the general rules of good nutrition and some of the nuances associated with age-related changes in the body. Indeed, even if up to 30 years you could eat almost anything and not get fat, after 30 years such excesses will certainly be reflected by extra pounds and fat deposition in problem areas.
General principles of diet for women
Almost any diet for women implies breakfast as a mandatory meal. It gives strength for the whole day and energizes the body. Immediately after waking up, it is better to drink a glass of clean cool water, and about an hour later you should have breakfast. The daily diet for women should definitely include whole grains, and it is better to do this in the morning.
Many diets for women are based on the principle of excluding carbohydrates from the diet. Meanwhile, these substances are a valuable source of energy for the body and brain. The best time to consume carbohydrate diets for women is morning or afternoon. Among carbohydrates, one can conditionally distinguish "harmful" easily digestible and "useful" ones. If the use of the former should be avoided (sweets, cakes, pastries, white bread, etc.), then the latter should be included in the diet.
It is optimal that the morning meal for a weight loss diet for women includes cottage cheese as a source of complete protein, quality fats in the form of pumpkin seeds, and carbohydrates in the form of cereals (complex carbohydrates) and fruits (simple carbohydrates).
Protein is an important component of food at any age. If it is not received enough, then the body begins to use its own protein of muscles and internal organs, which can lead to their degeneration. Cottage cheese, lean fish, dairy products, and seafood are especially rich in protein.
Fiber is also an essential ingredient in the diet for women. Among its beneficial qualities are the elimination of excess estrogen from the body and the prevention of certain forms of cancer, which becomes especially important after 40 years. Fresh vegetables and fruits are rich in fiber, especially cabbage of various varieties, carrots, greens, beans, apples. Separately, it is worth mentioning the bran, which is also very useful for the intestinal microflora.
To cleanse the body and remove waste products, it is very important to drink enough fluids per day. For example, after 30 years, a woman should drink at least 9 glasses of clean water per day.
After 40 years, the diet for women should become the norm. It implies no excesses in food. It is especially important to ensure that your food contains enough calcium. At this age, there is an intensive washout of calcium salts, against the background of which the bones become fragile and easily break. There is a lot of calcium in milk, cottage cheese, cheese, kefir, butter. A woman in the postmenopausal period needs at least 1500 mg of calcium per day.
Calories for women
It is known that in order to maintain normal weight, calorie consumption must be equal to their intake. If extra calories enter the body, then this is fraught with obesity in women. Such a concept as the calorie norm for women is a variable value, it is individual and depends on the degree of activity and age. If the lifestyle of a young woman is sedentary, then about 2000 calories per day are enough for her, with an intense and stressful rhythm of life, sometimes 2400 calories are required.
With age, the calorie norm for women decreases, and with a sedentary lifestyle, a woman after 40 years old can get enough 1800 calories, with high activity it takes up to 2200 calories. After 50 years with a sedentary lifestyle, the daily calorie intake drops to 1600 calories, and the risk of obesity becomes high. With a mobile lifestyle at the same age, the body spends up to 2000 calories per day.
Diet for women: what to exclude from the diet
From the diet on a diet for women after 40 years, it is necessary to exclude fatty, fried, smoked, too salty or sweet, spicy foods. It is advisable to limit meat to 2 times a week, since it becomes difficult to digest it, and at this age, excess protein in the body is easily converted into reserves of adipose tissue.
There is a lot of evidence to support the idea that alcohol leads to obesity in women. Alcoholic drinks do not fit into the definition of a balanced diet, which means that they must be excluded from the diet for weight loss for women.
The component composition of food should be closely monitored, since the fat content in food must be limited - they should not exceed 30% of the daily diet. Fats from fish (salmon, mackerel, sardine, herring), pumpkin and sunflower seeds, nuts, olive and flaxseed oil are especially useful for health. They contain beneficial polyunsaturated fatty acids. Other sources of fat are not recommended as they can become a source of excess weight in women.
To prevent diseases of the cardiovascular system and obesity in women, you should reduce in your diet foods containing large amounts of cholesterol. The list of the most cholesterol-rich foods includes caviar and brains, eggs, mackerel, butter and pork fat.
It has been proven that after 50 years in women, the perception of sweets changes, so sweets are imperceptibly added to the diet. Too sweet fruits and berries become a source of easily digestible carbohydrates, therefore, on a diet for women, it is also advisable to exclude them from their diet or significantly reduce the amount of consumption.
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