Diet for women over 50

The content of the article:

Every nutritionist will tell you that a diet for women over 50 should be special. At this time, the body is being rebuilt. Therefore, if weight loss becomes the main goal for a woman, or if she just wants to keep herself healthy, it is worth listening to the recommendations.

What food should be excluded from the menu

First of all, embarking on the path of proper nutrition, a woman must clearly understand that she can no longer eat:

  • Spicy food, as well as taking alcoholic, carbonated drinks - you can often find some kind of review that they increase the "tides". Doctors agree with this. But in some women, menopause is already accompanied by physical ailments and a disgusting psychological state.

  • Salt and foods that contain it - the fact is that they contribute to the removal of calcium from the bones into the blood. Hence, the bones suffer because of this. For example, according to experts, the risk of severe osteoporosis increases.

  • Canned food, sausages, sausages and other types of processed meat - as you know, they contain a large amount of far from the most useful substances. And besides, there are a lot of hot spices, which, as described above, are undesirable for women after 50 years.

  • Fatty foods, fast food, as well as flour products - they can contribute to the formation of obesity during this period of life. It also increases the risk of developing breast cancer.

  • Sweets - they are also no good. If you really want something sweet, it is more useful to replace sweets with marshmallows, candied fruit.

General nutritional advice

Before choosing any particular diet, you should learn the basic nutritional recommendations:

  • A quick way to lose weight is not what you need. A similar diet for women after 50 is not suitable. Weight loss should be gradual. Firstly, the lightning-fast loss of kilograms is stress for the body. But menopause is already a stressful situation. So why make it worse? In addition, losing weight gradually, a woman will not acquire stretch marks. Ideally, it is better to lose a maximum of a kilogram per week.

  • If possible, it is better to arrange consultations with the attending physician and psychologist. The first is necessary in order to warn against unwanted diets. After all, each person can have intolerance to any components. The second is important for maintaining emotional stability, since a woman over 50 often feels tired and apathetic.

  • Control of blood pressure, blood sugar, body temperature is required. Each organism reacts differently to diets tested by millions. It may well happen that they do not suit someone.

  • Water is your best friend. If possible, it is better to replace other drinks with it. And the more water you consume throughout the day, the better! However, before eating and after it, it is better to detect 30 minutes - and stick to this interval when drinking water.

  • Vitamin complexes are a great addition to the diet. They will help you feel healthier.

  • Starvation - a strict "no!". No matter how much you want to lose weight, you cannot deprive yourself of good nutrition. Especially in such a difficult period of life.

  • The ideal nutritional option is fractional absorption of food. That is, frequent, but in small portions of about 300-350 g. Then there will be no starvation, and overeating too.

  • It is extremely useful to flavor food with flax seeds. They contain phytoestrogen, which serves as an excellent substitute for female hormones.

  • You also need to pamper yourself with fresh fish from time to time. For example, mackerel, herring, sardines. The useful substances contained in it help strengthen blood vessels, which is extremely useful for menopause. Also, this product helps to remove cholesterol.

Diet for women after 50 from nutritionist Pierre Dukan

Many celebrities have been on this protein diet - for example, Gisele Bündchen, Jennifer Lopez, Penelope Cruz. For women over 50, it will also be very useful. After all, only fat will go away, and muscle mass and moisture levels will remain normal. In addition, the condition of hair, teeth, skin will improve.

And for the diet to work as well as possible, it is recommended to move more. Ideally, at least half an hour a day.

However, the Duncan diet will have to be abandoned by those ladies who suffer from:

  • Ulcer of the stomach and intestines

  • kidney problems

  • Pancreatitis, cholecystitis

  • atherosclerosis

  • gout

  • cholelithiasis

  • But if there is hypertension, allergies, constipation in the chronic stage, type 2 diabetes, gastritis and intestinal atony, you can sit on a diet. But be careful.

If a woman does not fall into the list of contraindications, she can proceed to the first stage - “Attack”. It can last from 2 to 10 days, depending on the amount of weight that needs to be thrown off.

It is worth consuming protein foods at this time, the burning of which takes the body the most energy. You need to consume the following products:

  • Dietary grade of meat - it is better that a turkey, chicken piece is served at the table. Or veal, guinea fowl, quail. In the case of poultry, it is necessary that it be without skin as the main source of fat. It is also desirable that the selected meat - for example, a chicken leg - be boiled. The boiled version can be no less tasty than the fried one. And it certainly is much more useful. If you want ham, then let it be a low-fat piece - up to 4% fat.

  • Fish - and both sea and river fish are allowed. Seafood will also nicely complement the diet - squid, crayfish, mussels, shrimp. Black and red caviar are also allowed.

  • Eggs - in terms of proteins, they are not limited. But the yolks can be eaten no more than 2 per day.

  • Milk, cottage cheese, yogurt, kefir - fat-free. Kefir, however, can be purchased with 0.5% fat content - this is not critical.

  • Cheese - it is better to give preference to tofu. This is a soy product.

  • Oat bran - will serve as an excellent analogue of bread.

The next stage received the sonorous name "Cruise". It is considered the key to losing extra pounds. It consists in alternating protein foods from the list above with vegetables. All vegetables are allowed, with the exception of potatoes. Cereals and legumes should also not be included in the diet.

The “Cruise” lasts from 15 to 330 days. Depending, again, on the number of extra pounds. The upper bar, of course, is only needed by extremely obese people - if you need to lose about 50 kg.

The cruise scheme is as follows:

  • You can use any products from the first stage.

  • Fruit per day. It can be a pear, an apple . Also allowed are 200 g of berries or a slice of watermelon, melon.

  • You can also include 40 g of cheese, the fat content of which will be 40% or less.

  • One day a week is exclusively proteins. Dukan himself recommends allocating Thursday for it.

The final stage - "Stabilization" - lasts from 50 to 500 days. During this period, a woman can finally eat whatever she wants, with the exception of prohibited foods.

However, she needs to remember the following components of the stage:

  • Have a protein day once a week

  • drink plenty of fluids

  • Traveling a lot

  • Eat 3 tablespoons of bran daily

Keto diet for women over 50

The main principle of the diet is the exclusion of carbohydrate foods. When there are no carbohydrates, the body burns fat. These fats are converted into fatty acids, and then into the so-called "keto bodies". Hence the name of the diet.

The diet lasts 3 months. However, it is immediately worth noting that it should be prescribed exclusively by a doctor! This diet is considered therapeutic and should be treated with extreme care. Especially well it helps those people who suffer from neurodegenerative disorders - Alzheimer's disease, for example.

For some people, the keto diet is not suitable categorically:

  • With diabetes

  • With insulin resistance

  • For kidney problems

  • For problems with proclatin

If a woman decides to go on a keto diet, she can eat at any time. However, no later than 2, and preferably 3 hours before bedtime. It is impossible to be active while dieting, because the body needs carbohydrates for this. Which are just excluded by the diet.

The following foods are allowed:

  • meat

  • Seafood, fish

  • eggs

  • mushrooms

  • Nuts

  • Green vegetables

  • Can be flavored with vegetable oil

  • Dairy products, however, if there are few of them

  • Seeds and salt can be used as a light seasoning for food

Diet nutritionist Margarita Koroleva

Margarita Koroleva is known for her diets for various age groups. In the case of women 50 years and older, she recommends consuming no more than 1500-1800 calories per day. The exact amount depends on the individual characteristics of the body and the degree of activity of the lady.

As for the number of meals, it is worth eating 5 times a day, taking into account that the last snack should be carried out no later than 18.00. Margarita advises reducing the size of each serving to 300 g.

She, of course, recommends excluding salt from the diet. If life is not sweet without seasonings, you can find an analogue. For example, herbs or lemon juice.

Koroleva divided her diet for women of this age group into 3 stages. One stage corresponds to 3 days.

Rice Stage:

  • To begin with, on the eve of the start of the diet, you need to soak about 600-700 g of rice in cold water.

  • In the morning, it is boiled for 15 minutes and left in a saucepan for at least 10 minutes.

  • Then the whole volume is divided into 5 portions.

  • In the interval between the absorption of portions, you should drink about 200 g of water. However, it is better to drink the last glass when at least 2 hours remain before bedtime. Otherwise, in the morning you can find puffiness in yourself.

Protein stage:

  • On the day you need to eat about a kilogram of chicken breast. Or as an analogue about a kilogram of fish. Only low-fat varieties. You can alternate both products so that they do not become boring. Especially tasty food will be if you flavor it with herbs, lemon juice.

  • In between snacks, be sure to drink water. If you want to somehow diversify this moment, you can replace the water with green tea. Naturally, natural.

Vegetable Stage:

  • Any vegetables will help to saturate the body with vitamins during this period. On the day you need to eat about 1-1.2 kilograms of this food.

  • Liquids should drink at least 1.5-2 liters. Again, it could be water, or it could be green tea.

In conclusion, it is recommended to arrange a fasting day. Margarita advises choosing kefir. That is, during the day you should drink about 1-1.2 liters of this drink. You can include fresh cucumbers in a small amount in the menu.

Diet of Elena Malysheva

This diet has gained immense popularity. Mainly due to the fact that it suits almost all women after 50 years. What attracts her is that she is fast enough - she does not have time to get bored.

If each portion of the diet described below is reduced to 300 g per day, washed down with 2 liters of water per day and chewed thoroughly, amazing results can be achieved. It is also noteworthy that after the end of this mini-diet, the result remains for a long time - isn't this what women dream of?

The diet lasts only 3 days, the first of which looks like this:

  • In the morning, cereal bread is eaten along with boiled eggs.

  • You can eat apples.

  • Rice with boiled chicken is ideal for lunch.

  • In the afternoon, you can treat yourself to a fruit salad.

  • Dinner looks like fresh salad and beef.

The second day comes - and here is the menu it brings:

  • Breakfast is very tasty and nutritious - it is a sandwich with vegetables, fish. For example, with salmon.

  • Lunch is a glass of yogurt.

  • For lunch, you can make grilled vegetables.

  • In the afternoon, it is worth pampering your body with berries.

  • Dinner is a handful of pine nuts along with a vegetable salad.

The third day looks like this:

  • For breakfast, you should eat rice porridge with milk. It is useful to add prunes there.

  • Lunch - cottage cheese is good. If you want something sweet, it is permissible to eat curd sweet mass.

  • For lunch, it is better to eat soup cooked from seafood.

  • In the afternoon, you can treat yourself to a banana .

  • Dinner will brighten up tomato soup, some cheese and bread.

After 50, life is just beginning - and that's a fact! And a healthy diet plays a significant role in this - a source of many useful substances. I would like to hope that the recommendations given in the article will help the lady after 50 look amazing and feel healthier.

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