Wellness and diet expert Kiyoka Wada will explain how to do a simple diet for adults to those in their 50s and the importance of protein. In this second installment, let’s learn about “recommended diet for dieting”.
Table of contents
- This is what makes you fat. NG eating habits that tend to be done
- The opposite effect in the 50s! Carbohydrate-free diets and unreasonable sugar restrictions are NG
- Focus on nutrients rather than “protein” calories that should be increased in meals
- Can you lose weight by changing the way you eat even if you eat the same food?
- Don’t hold back and eat on a special day to avoid accumulating stress
This is what makes you fat. NG eating habits that tend to be done
This is the second installment of a simple diet series for people in their 50s, and this is the meal edition. Let’s think about a nutrient-focused diet that is recommended for the 50-year-old generation to maintain a healthy and beautiful body.
I don’t intend to eat a lot, but for some reason I’m gaining weight… If you are like that, don’t you think of the following eating habits?
NG eating habits checklist
- Have a habit of eating dessert after meals
- □He eats sweets in a bag.
- Have dinner late at night with your family, such as your husband and children on their way home from cram school
- □Inadvertently eat leftover food left by family members
- □ Lunch by myself is troublesome, so I only eat simple noodles.
- □ The diet does not last long due to extreme dietary restrictions such as “diet without carbohydrates” and “konjac diet”
How was it? Even if each one is small, by accumulating an NG diet, your body will gradually become more prone to storing fat. If you check it, let’s review your daily eating habits.
The opposite effect in the 50s! Carbohydrate-free diets and unreasonable sugar restrictions are NG
“Carbohydrate-free diets” and “sugar-restricted diets,” which have been popular for a while, drastically reduce the intake of carbohydrates in meals. Not recommended for women in their 50’s.
When you go on a “diet without carbohydrates,” you use fat instead of sugar for energy, so body fat itself decreases, but the body with low blood sugar tends to lose hormone balance, which causes irritation. Menopause is already in an unstable state of hormone balance, but it spurs it.
Rice, which is a typical carbohydrate, contains oligosaccharides that serve as food for good bacteria that regulate the intestinal environment. If you take it in moderation, you will have better bowel movements and your body will be in good condition.
Focus on nutrients rather than “protein” calories that should be increased in meals
Dietary calorie intake for women in their 50s is 1,500 to 1,600 kcal per day. However, it does not mean that you should keep your calorie intake low, but it is important to focus on nutrients. Even if you take 2000 kcal, it is known that it is difficult to gain weight if the nutritional balance is in place.
Protein is the No. 1 nutrient most women want to actively consume. As we age, we tend to lose muscle, so protein is a must.
The recommended amount of protein for Japanese women (18 years and older) is 50g per day. Dividing this by 3 meals a day, you will need about 16.7g of protein per meal. (Source: “Dietary Reference Intakes for Japanese (2015 edition)” Ministry of Health, Labor and Welfare)
Meat, fish, beans, eggs, and dairy products contain a lot of protein, so it’s a good idea to add one to your breakfast, lunch, and dinner.
For example, you can change it with a little awareness, such as cheese toast for breakfast, and hot spring eggs or natto for lunch. Dinner should be a main ingredient such as meat or fish, and be sure to have a good amount of protein.
When it comes to protein, many people think of animal proteins such as meat, fish and dairy products, but vegetable proteins such as beans and tofu are also important. It contains important vitamins and minerals that are not contained in meat, and is rich in fiber, which is essential for bowel movements.
However, if you take in more protein than your body needs, the excess will be stored as fat in your body, leading to weight gain.
Also, since the risk of osteoporosis increases after menopause, calcium is also important for bone formation. Other than dairy products, Komatsuna (Japanese mustard spinach), spinach, and small fish contain a lot of it. If you supplement the shortfall wisely with supplements ◎. Please be conscious of dietary fiber that trims the intestinal environment to increase the excretion power that declines with age.
Can you lose weight by changing the way you eat even if you eat the same food?
If you eat less in the morning and at noon, and eat too much at night, even if your total calorie intake is low, your body will easily gain weight. If you want to make a difference between breakfast, lunch, and dinner, it is ideal to eat well in the morning and lunch and eat lightly in the evening.
However, I think that many women in their 50s who are busy are busy every day in the morning and afternoon. Please refer to the following three tricks that you can do at dinner, and try to incorporate them from what you can continue every day.
- One less item instead of the same menu as the family
- Eat dinner early instead of matching it with your family
- Eat part of your dinner earlier in the morning and eat lighter meals later in the day with your family
It is also recommended to increase the number of meals to 5 times a day instead of the stance of snacking. By eating separately, you can expect the effect of preventing sudden hunger and preventing overeating. When you get hungry, you can kill two birds with one stone by supplementing what you’ve been eating snacks with, such as cheese, nuts, and green soybeans, which are not enough for three meals. If you feel like eating something sweet, frozen amazake sorbet, also known as a drinking serum, is a perfect snack for the hot season.
Don’t hold back and eat on a special day to avoid accumulating stress
Stress builds up when you put up with eating out with friends or eating out with your family. When it’s time to eat, don’t worry about diet, calories, or meal times. Your body won’t gain fat immediately after you eat it, so if you adjust your calorie intake to less than usual for 2-3 days before and after the feast, you should be fine.
What you need in your 50s is a simple diet that you can take in every day and keep it slim for a long time. Let’s slowly develop a body that will last a lifetime, not a painful and stressful diet.