Introducing recommended diet menus and recipes when you want to lose weight! What should women in their 50s do to lose weight in a healthy way? Morning, noon, night, bento, sweets and scene-specific recommended menus and delicious recipes are a must-see.
Table of contents
- For adult women in their 50s, “protein” is the key to diet!
- By scene! Recommended diet menu
- Recommended recipes to incorporate into your diet
- Points to lose weight in a healthy way on a diet menu
- Points to note and tips when eating a diet menu
- Diet menu for delicious and healthy weight loss!
For adult women in their 50s, “protein” is the key to diet!
It is the influence of female hormones that people start to worry about having a bulging stomach after their 50s.
During menopause , the secretion of female hormones, which had been steadily secreted until now, decreases, and visceral fat tends to accumulate. Another reason for weight gain is that as you age, your muscle mass decreases, and your basal metabolic rate decreases accordingly.
When you think of a diet, you may have an image of “calorie restriction”, but in the case of adult women, it is NG to forcefully restrict calories.
Although “carbohydrate-free diets” and “sugar-restricted diets”, which drastically reduce carbohydrate intake or do not consume them at all, were popular for a while, they are not recommended for women in their 50s.
Low blood sugar tends to cause hormonal balance to collapse, making it easier to get irritated. Menopause can lead to poor physical condition because the hormone balance tends to become unstable due to the sudden drop in female hormone secretion.
It is recommended that women who are nearing the age of 5 should actively consume protein . Protein is a nutrient that is the basis of the human body, such as muscles, skin, hair, and internal organs, and is essential for dieting and beautiful skin.
If you want to keep your calorie intake low while consuming carbohydrates, you may want to include oatmeal in your diet.
By scene! Recommended diet menu
From here, we will introduce recommended diet menus for each scene.
Recommended diet menu for breakfast
Calories tend to be a concern when dieting, but it’s better to eat well in the morning. Morning is the time to be active, so even if you eat too much, you can consume it during the day.
Also, when you eat breakfast , your basal metabolism for the day is easier to rise, making it easier to burn fat.
Recommended diet menus for breakfast include:
- Miso soup with plenty of vegetables
- minestrone or vegetable soup
- oatmeal porridge
- Boiled egg
- hot yogurt
- vegetable & fruit smoothie
- Avocado natto rice bowl etc.
If you can’t eat much in the morning, you can cook vegetables in a soup or use a blender to make a smoothie.
Recommended diet menu for lunch
If you skip lunch , you will have a much longer empty stomach before dinner. In order to be active in the afternoon, let’s take in a lot of calories at lunch.
If you eat a solid lunch, it is also a merit to prevent overeating between meals and dinner.
Since lunch is often done on the go, it is also recommended to make good use of convenience stores and take a diet menu. Below is a recommended diet menu for lunch.
- pasta salad
- salad chicken
- Rice balls etc.
If you choose a staple food at a convenience store, rice balls, which are digested and absorbed more slowly than bread or noodles, would be better. Cold rice contains more resistant starch than hot rice, which slows down the rise in blood sugar levels.
If you go to a restaurant for lunch, we recommend the set meals, Japanese food, and ethnic food that allow you to take in a variety of nutrients in a well-balanced manner.
Recommended diet menu for the night
For dinner , it is important to be careful about taking too many calories and eating late.
After finishing activities at night, it is time to take a bath or rest in bed. If you eat late, your body will store excess energy as fat.
Recommended diet menus for the night include:
- pork shabu salad
- mushroom soup
- Tofu Salad
- Bulgogi made with thread konjac
- grilled cod in foil
- Fresh spring rolls etc.
If you eat carbs in the morning and noon, you should avoid carbs in the evening.
Pork is rich in vitamin B1, which converts carbohydrates into energy. You can also expect fatigue recovery effects, so why not try it?
Recommended diet menu for lunch
It is also recommended to make your own bento while on a diet . If you make it by hand, you can devise the ingredients and cooking method yourself, so you can use seasonings and spices to flavor it to your liking while keeping calories low.
- fried egg
- Chicken fillet and cucumber dressing
- Kinpira Burdock
- sautéed chicken breast
- salad chicken
- grilled fish
- Boiled konnyaku
- Green beans with sesame sauce, etc.
If it is a menu that takes time and effort, it will be difficult to make a lunch box, so if you incorporate recipes that you can make in advance and diet menus that are easy to make and make them a regular menu, and occasionally incorporate new menus, it will be easier to continue without getting bored.
Recommended sweets menu during diet
Even if you are on a diet, there are times when you want to eat sweets as a snack. In such a case, the following menu is recommended.
- Cakes, muffins, and cookies made with okara
- banana yogurt
- Soy milk jelly, soy milk panna cotta, etc.
Among them, okara is low-calorie and cheap, so you can easily take it in. It goes well with sweets, potato salad using okara, and okonomiyaki, so please try it.
Recommended recipes to incorporate into your diet
From here, we will introduce recommended recipes that you want to incorporate into your diet.
Reduce body fat! catechin diet recipe
The catechin diet recipe is recommended for adult women who want a healthy and delicious diet .
Gallate-type catechins contained in teas such as green tea and matcha are known to have antiviral , antioxidant, and bad breath prevention effects, but recently their body fat reduction effect has been attracting attention. .
Let’s incorporate catechins into various dishes such as easy-to-make matcha smoothies, matcha non-oil dressings, and matcha omelettes.
Taste reset! salt free diet recipe
As your sense of taste declines, you will prefer stronger flavors. Excessive intake of salt and sugar can lead to obesity and swelling, so be careful.
If you want to reset your tongue accustomed to strong taste, try the 2-day salt-free diet recipe . It is said that the Japanese consume too much salt, so it would be nice to reset the taste of the salty taste for your health.
Arrange freely! fat burning soup recipe
” Fat burning soup ” made with plenty of vegetables is also a recommended menu during the diet. Fat burning soups are also called “diet soups” or “detox soups”.
Because it is made with plenty of vegetables, it is rich in dietary fiber and minerals such as potassium and magnesium, and can be expected to have detoxifying effects and constipation relief effects.
The basic recipe is consomme flavor, but you can arrange it freely as long as you pay attention to the fat content. By using curry powder, garlic, ginger, chili oil, soy sauce, miso, chili pepper, yuzu pepper, etc., you can arrange it to your liking and continue without getting bored.
Points to lose weight in a healthy way on a diet menu
From here, we will introduce the points to continue the diet menu.
Improve your food selection
Depending on the ingredients, there are unsuitable diets. For example, in the case of meat, a part with less oil is more suitable for dieting than a part with a lot of fat. Please refer to the following points when choosing ingredients.
- take in a lot of vegetables
- Choose chewy ingredients
- Low-calorie and highly nutritious ingredients such as tofu, mushrooms, and bean sprouts add bulk and increase satisfaction.
- Consider nutritional balance, etc.
Women over the age of 50 have a higher risk of osteoporosis due to the decrease in estrogen during menopause, so it is important to actively take calcium. In addition to this, it is necessary to be careful not to be unbalanced or lacking in nutrition during the diet.
Incorporate a cheat day
It is also recommended to incorporate a cheat day when you are in a diet stagnation period and you are having trouble losing weight or when your motivation to continue dieting has decreased .
A cheat day is a day when you can eat whatever you want without holding back. By setting up a cheat day systematically, you will be able to relieve stress during the diet.
Points to note and tips when eating a diet menu
Here are some tips and tricks for eating a diet menu.
eat slowly and chew well
Eat slowly and chew your food well. Savoring and eating slowly stimulates the satiety center, making it easier to feel full and reduce the amount of food you eat.
devise a cooking method
There are various cooking methods, but it is recommended to avoid cooking methods that use oil, such as stir-frying or deep-frying, on a diet menu.
If you use methods such as steaming, simmering, or baking, you can naturally reduce calories. Note that some seasonings can be high in calories, so use them with caution.
No unreasonable dietary restrictions
Skipping meals or restricting calories to the extreme can lead to muscle loss, even if you lose weight temporarily. As a result, the basal metabolic rate decreases, and the body can easily gain weight.
It is recommended to eat three meals a day, as malnutrition can lead to poor health.
Finish eating 2-3 hours before bed
After eating, it takes about 3 hours for digestion to settle down, so try to finish eating at least 2-3 hours before bedtime.
If it’s late at night, it’s recommended to take a light meal that is good for digestion.
don’t drink alcohol as much as possible
Many alcoholic beverages contain carbohydrates, and drinking too much can lead to excessive calorie intake.
Also, the liver is responsible for the metabolism of carbohydrates, lipids, and proteins, but when you drink alcohol, it tries to break down alcohol with priority.
It is best not to drink alcohol as much as possible because the metabolism of carbohydrates, lipids, and proteins decreases, making them more likely to accumulate as body fat.
Diet menu for delicious and healthy weight loss!
There are various diet methods in the world, but an unreasonable diet can make it difficult to lose weight or cause you to get sick. Hormonal balance becomes unstable during menopause, so it is important to be conscious of the nutritional balance of your diet even if you are on a diet.
In the diet menu, if you are conscious of using low-fat ingredients, devising cooking methods, and using chewy ingredients to avoid taking in too many calories, you will be able to lose weight without difficulty.