The older we get, the harder it is to get rid of extra pounds, but you do not need to torture yourself with diets and workouts, to keep in shape will help the right eating habits.
This is reported by the Dr. Evin website.
A lot depends on our nutrition: well-being, mood, skin, hair and health in general. If in youth the abundance of sweets, fat and fast food did not cause strong changes, the situation changes with age. It becomes more and more difficult to get rid of extra pounds, which is why it is so important to review your eating habits.
Food habits determine energy levels, deficiencies, GI function, hormonal system, weight and even mood. This is especially noticeable after 40 years of age, when everything that has been gained is already making itself known. It is important not to panic, not to blame yourself, but to begin to act gradually.
The main thing is to pay attention to the components of the diet, explains the doctor. You will definitely see changes if you start following the following rules.
Eat protein every day
It is protein that gives the satiety that lasts for a long time. In addition, it is also "adequate" calories: they are beneficial, but they are not deposited on the belly and flanks.
Scraps of protein chains - amino acids, go to build hormones, hair, muscles, will help to avoid depression, keep skin youthful.
It is not difficult to calculate your daily protein allowance. You should get 1-1.5 g per 1 kg of weight. For example, 100 g of chicken breast contains 25 g of protein, and whole-grain pasta contains 15 g.
Don't forget the fats
Triglycerides and polyunsaturated acids come into play to support blood vessels and fuel estrogen.
Fats are not the enemy of the body, you should not exclude them from your diet. They are essential for all systems and help you stay healthy and energetic. To make sure that fats are only beneficial, emphasize products rich in polyunsaturated fatty acids - olive oil, fish, nuts. And, of course, do not forget about animal fats - meat and dairy products.
Include vegetables in your diet
It is necessary to eat vegetables every day, and it is desirable that they should be in every meal. Half of the portion should be devoted to these useful products - carrots, cabbage, greens, peppers, tomatoes, cucumbers. If there is bloating, replace raw vegetables with boiled or stewed ones.
Vegetables are not only a source of fiber, they have a little-known special function. They support normal intestinal microflora, which means no GI problems, strong immunity and good metabolism.
Eating "live" food
We are talking about products that have the maximum concentration of useful substances - vitamins and minerals.
Iodine is needed after the age of 40 - it supports libido and breast health. Vitamin B12 protects against depression, as well as vitamin B6, which is generally considered the "vitamin of happiness".
Don't forget calcium, which is essential for bone health. It is found in dairy products, prunes, leafy vegetables, cauliflower and eggs.
It is also advisable to learn that in the summer period, you should not neglect greens.
