Diet after 40

The diet after 40 is a diet aimed at overweight or obese women in the menopausal period. It can also be used by little and moderately active men – they do not have to change the proportion of the meal. However, if the man is more active, he should double his afternoon snack. The diet provides 1,200 kcal per day and lasts 7 days. The diet is not recommended for children, adolescents, or pregnant or breastfeeding women. The proposed nutritional system contains large amounts of phytoestrogens, antioxidants and calcium.

1. Diet rules after 40

This diet for a woman provides 1,200 calories a day and lasts 7 days. Its results are visible after prolonged use. However, this method of nutrition should not be carried out for more than 2-3 months. Contact your dietitian if you want to repeat it more often or for longer periods. In a week, a slimming diet allows you to lose weight by 0.5-0.75 kg. It is recommended that you drink 8-10 glasses of unsweetened liquid, preferably mineral water, while following this diet. This effective weight loss diet is especially beneficial for perimenopausal women who are trying to lose some extra pounds. It is recommended for women of this age because it contains plant hormones – phytoestrogens that help to cope with the difficult period of menopause.

2. Menu of the diet after 40

Day 1:

  • Breakfast: Buttermilk with granola and blueberries: a glass of buttermilk (250 g), 4 tablespoons of muesli with dried fruit (40 g), a cup of blueberries (140 g).
  • Lunch: Roast chicken sandwiches: 2 slices of crispbread (20 g), 3 slices of roasted chicken (50 g), ½ small cucumber (50 g), 1/3 small pepper (50 g), lettuce leaves.
  • Lunch: Soybean casserole with vegetables: 1/4 cup dry soybeans (50 g – weight before cooking), hard-boiled egg, 3 slices of chicken ham (60 g), tablespoon of tomato puree (20 g), a few tablespoons of broth –2 cloves of garlic, half a teaspoon of olive oil, greens, favorite spices, 2 small tomatoes (200 g).
    Boil the soybeans until soft and drain. Dice the egg and cut the ham into squares. Mix the prepared ingredients together, add the broth, puree, olive oil, garlic, greens, and then season. Put the prepared mass into a casserole dish and bake it, covered at the temperature of about 160 degrees C, for about 15 minutes. Serve with tomato slices.
  • Afternoon tea: Large pear (180 g), small apple (100 g).
  • Dinner: Yogurt with vegetables: a glass of lean yoghurt (250 g), a plate of crispy vegetables: 2 medium carrots (200 g), half a medium pepper (100 g), celery stalk (50 g).

Day 2:

  • Breakfast: Rice pudding with stewed apples and raisins, 1.5 cups of milk 0.5%. (330 g), 1/3 of a packet of brown rice (35 g – weight before cooking), an apple (100 g), a tablespoon of raisins (15 g), cinnamon. Boil the rice in milk. Grate the apple, stew in a little water and season with cinnamon. Then add them to the cooked rice. Serve sprinkled with raisins.
  • Lunch: Sandwich with cottage cheese and radishes: a slice of wholemeal bread with soybeans (30 g), 1/4 cube of lean cottage cheese (50 g), 5 large radishes (100 g), lettuce leaves.
  • Lunch: Baked salmon: 100 g salmon fillet, lemon juice, favorite spices. Salad with spinach and tomatoes: a bunch of fresh spinach (150 g – you can use the same amount of frozen spinach), 2 small tomatoes (200 g), a teaspoon of olive oil, spices, greens, lemon juice, 1/3 of a packet of buckwheat (35 g – weight before cooking). Sprinkle the salmon with lemon juice and set aside in a cool place for several minutes. Then sprinkle it with spices, wrap it in foil and bake it at about 180-200C for about 20 minutes. Tear the spinach into small pieces, add diced tomatoes, olive oil, greens and season as you like. Serve the dish with cooked porridge.
  • Afternoon tea: A large orange (300 g, peeled).
  • Dinner: Salad made of two types of beans and capers: cooked green green beans (150 g), half a can of red or white beans (110 g), half a small red pepper (75 g), 2 pickled cucumbers (100 g), a teaspoon of olive oil olives, a few capers, pepper, greens.

Day 3:

  • Breakfast: Soybean morning with muesli and peaches: a glass of natural soy drink with calcium (250 g), 4 tablespoons of muesli with raisins and nuts (40 g), a large peach (180 g).
  • Lunch: Ham sandwich: 2 slices of crispbread (20 g), 2 slices of chicken ham (40 g), a small cucumber (100 g), lettuce leaves.
  • Lunch: Tomato and lentil cream soup: 70 g of dry lentil seeds, 1/3 can of tomatoes (130 g), 2 small potatoes (140 g, peeled), onion (50 g), teaspoon of olive oil, 300 ml of broth, 1-2 cloves of garlic, greens, favorite spices. Finely chop the onion and fry it in a Teflon pan without adding fat. Put the lentils, potato pieces, onions into the hot broth and cook until tender. Add tomatoes, garlic and greens.
  • Afternoon tea: A small banana (100 g – skinless weight), 2 dried plums (12 g).
  • Dinner: Veal escalopes with vegetables: 100 g of lean veal, a few tablespoons of broth, greens, favorite spices, large broccoli (250 g), half a medium pepper (100 g).

Day 4:

  • Breakfast: Semolina on milk with raspberries: 1.5 cups of skim milk 0.5%. (330 g), 3 flat tablespoons of semolina (45 g – dry weight), a glass of raspberries (160 g).
  • Lunch: Sandwich with cheese paste: half a small graham (25 g), cheese paste: a tablespoon of grated cheese (20 g), a teaspoon of natural cheese 3%. tr. (15 g), greens, favorite spices, 1/3 of a small pepper (50 g), lettuce leaves.
  • Lunch:
    Veal stew: 100 g of lean veal, spices, half a medium pepper (100 g), a small tomato (100 g), a small onion (50 g), 1/3 cup of tomato juice (80 g), teaspoon of olive oil, vegetables. Chinese cabbage salad: 2-3 leaves of Chinese cabbage, large tomato (200 g), 1/3 leek (30 g), half a small pepper (50 g), spices, half a small natural yoghurt (75 g), 1/3 packages of millet (35 g – dry weight), garlic, greens. Cut the veal into strips and fry in a Teflon pan without adding fat. Divide the vegetables into small pieces, add to the meat and stew. Add juice, olive oil, greens and season as you like. Chop the cabbage, add the remaining vegetables, yoghurt, greens and season. Serve the dish with cooked porridge.
  • Afternoon tea: A piece of mango (180 g – no scraps).
  • Dinner: Salad with soy sprouts and egg: a few leaves of iceberg lettuce, a hard-boiled egg, 3 slices of chicken ham (60 g), half a medium pepper (100 g), a small cucumber (100 g), half a small natural yogurt (75 g) , garlic, greens, spices.

Day 5:

  • Breakfast: Cottage cheese with strawberries: a pack of light grain cheese (150 g), a glass of strawberries (200 g), 6-8 almonds (7 g), 2 tablespoons of wheat germ (12 g), 2 slices of crispbread (20 g).
  • Lunch: Sandwich with pate and pickled cucumber: a thin slice of wholemeal bread with soybeans (30 g), a slice of lean poultry pate (20 g), 2 medium pickled cucumbers (100 g), lettuce leaves.
  • Lunch: Curdled milk with potatoes and dill: a glass of skimmed curdled milk (250 g), 2 small potatoes (140 g after peeling), dill. Fried eggs with beans: 2 eggs, 1.5 bunches of green beans (220 g), a large tomato (200g).
  • Afternoon tea: 2 medium apples (300 g).
  • Dinner: Roasted pangasius with herbs: 100 g pangasius fillet or other lean fish, lemon juice, greens, spices.
    A salad of three types of vegetables: a small rose of cauliflower and broccoli (100 g each), tomato (20 g), a slice of feta light cheese (25 g), lemon juice, greens, spices. Sprinkle the fish with lemon juice. Set aside in a cool place for several minutes. Then sprinkle it with spices, wrap it in foil and bake it at about 180-200 degrees C for about 25 minutes. Steam or a little water to cook the cauliflower and broccoli until semi-hard. Mix vegetables with tomato pieces, crushed feta cheese and season as you like.

Day 6:

  • Breakfast: Muesli with yoghurt: a glass of lean natural yogurt (250 g), 4 tablespoons of muesli (40 g), 2 walnuts (8 g), mandarin (90 g).
  • Lunch: Egg with bread and radishes: 2 slices of crispbread (20 g), a soft-boiled egg, 5 large radishes (100 g), a dozen or so pieces of soy sprouts.
  • Lunch: Pasta with tuna and capers: 16–18 pieces of gimlet or penne pasta (35 g – dry weight), a can of tuna in its own sauce (130 g), 1/3 cheese package 3%. tr. (50 g), a few capers, greens, lemon juice, and spices. Celery and carrot salad: a glass of grated celery (160 g), medium carrot (100 g), 1/3 of a small natural yogurt (50 g), greens, spices, lemon juice.
  • Afternoon tea: 2 large kiwis (240 g).
  • Dinner: Salad with grilled chicken and avocado: 3 leaves of Chinese cabbage, 100 g chicken breast, 1/5 cup of sliced avocado (40 g), 1/2 small pepper (75 g), small cucumber (100 g), 1/2 natural yoghurt packages (75 g), lemon juice, greens, favorite spices. Sprinkle the chicken with spices, grill until golden brown and dice. Finely chop the cabbage. Divide the vegetables into smaller pieces. Mix the ingredients, add the yogurt, greens and season.

Day 7

  • Breakfast: Porridge with blackberries:
    1.5 cups of skim milk 0.5%. tr. (330 g), 4 tablespoons of oatmeal (40 g), a cup of blackberries (150 g).
  • Lunch: Sandwich with cottage cheese and soybean sprouts: a thin slice of whole grain bread (30 g), a slice of lean cottage cheese (30 g), half a medium pepper (100 g), a few pieces of soy sprouts.
  • Lunch: Peppers stuffed with rice and vegetables: large pepper (250 g), 2 tablespoons of brown rice (30 g – dry weight), small onion (50 g), a few tablespoons of broth, olive oil – 1 teaspoon, 2 tablespoons of grated Parmesan cheese ( 25 g), greens, favorite spices, green beans (220 g).
  • Afternoon tea: 6 stew plums (250 g).
  • Dinner: Beef roulades: 100 g of lean beef, half a small sour cucumber (25 g), a strip of red pepper (15 g), 1/3 of a small onion (15 g), a teaspoon of mustard (10 g), a few tablespoons of broth, greens, favorite spices, bay leaf. Sauerkraut and carrot salad: a glass of sauerkraut (250 g), 2 small carrots (100 g), lemon juice, greens, favorite spices. Break the beef into a thin slice, sprinkle with spices and brush with mustard. At the end of the slice put the strips of paprika, cucumber, pieces of onion and roll it tightly. Stew the prepared roulade until tender in the broth with spices. Mix the cabbage with grated carrots, add lemon juice, greens and season.

A diet after the age of 40 can greatly help women who gain weight during meopause and cannot cope with the excess weight. The reduced weight will have a positive effect on health, provided that this diet for women is used as directed and wisely.