Diet for women

Diet for women are the bases of a balanced diet constructed taking into account age physiological features of a female body.

Why there is a need for a diet

It is known that excess weight at women does not arise accidentally or instantly. With age the metabolism in an organism is slowed down and if to eat as before, then the probability to gather extra kilos is very high. Sex hormones estrogen and hormonal failures after 40-50 years also contribute to obesity at women. To the same age also a physical activity of people most often decreases.

It is possible to prevent accumulation of excess weight at women, following the general rules of a balanced diet and some nuances connected with age changes of an organism. Even if up to 30 years it was possible to eat almost anything and at the same time not to get fat, then after 30 years such excesses by all means will be reflected extra kilos and an adiposity in problem places.

The general principles of a diet for women

Practically any diet for women means a breakfast as obligatory meal. It gives forces for all day and loads an organism with energy. Right after awakening it is better to drink a glass of pure cool water, and somewhere in an hour it is already worth having breakfast. The daily diet of a diet for women has to include surely wholegrain products, and it is better to make it in the morning.

Many diets for women are based on the principle of an exception of a diet of carbohydrates. Meanwhile these substances – a valuable energy source for a body and a brain. The best time for reception of carbohydrates on a diet for women – morning or day. It is possible to distinguish from carbohydrates conditionally "harmful" digestible and "useful". If the use of the first has to be avoided (candies, cakes, fancy bread, white loaf etc.), then the second need to be included in a diet surely.

Optimum, that morning meal on a diet for weight loss for women included cottage cheese as a source of full-fledged protein, qualitative fats in the form of seeds of pumpkin and carbohydrates in the form of grain (complex carbohydrates) and fruit (simple carbohydrates).

Protein – an important component as a part of food at any age. If it arrives insufficiently, then the organism begins to use own protein of muscles and internals that can lead to their dystrophy. Low-fat fish, fermented milk products, seafood are especially rich with protein cottage cheese.

Cellulose – also irreplaceable component in a diet for women. Among its useful qualities – removal from an organism of excess of estrogen and prevention of some forms of cancer that becomes especially urgent after 40 years. Fresh vegetables and fruit, especially cabbage of different grades, carrots, greens, haricot, apples are rich with cellulose. Separately it is worth mentioning bran which besides is very useful to intestinal microflora.

For clarification of an organism and removal of decomposition products it is very important to drink enough liquid in day. For example, after 30 years the woman has to drink not less than 9 glasses of clear water a day.

After 40 years the diet for women has to become a norm of food. It means lack of excesses in food. It is especially important to watch that food contained enough calcium. At this age there is an intensive washing away of salts of calcium against the background of what bones become brittle and easily break. There is a lot of calcium in milk, cottage cheese, cheese, kefir, butter. In days the woman during the postclimacteric period needs not less than 1500 mg of calcium.

Norm of calories for women

It is known that for maintenance of weight normal the expense of calories has to be equal to their arrival. If excess calories come to an organism, then it is fraught with obesity at women. Such concept as norm of calories for women – size non-constant, it is individual and depends on a degree of activity and age. If the way of life of the young woman sedentary, then in days to her is enough about 2000 calories, at an intensive and intense rhythm of life also 2400 calories sometimes are required.

With age the norm of calories for women decreases, and at a slow-moving way of life to the woman after 40 years there are enough 1800 calories, at high activity it is required to 2200 calories. After 50 years at a sedentary life the standard daily rate of calories decreases to 1600 calories, and danger of obesity becomes high. At a mobile way of life at the same age the organism spends one day before 2000 calories.

Diet for women: what it is necessary to exclude from food

On a diet for women after 40 years it is necessary to exclude fat, fried, smoked, too salty or sweet, spicy food from a food allowance. It is desirable to limit meat to 2 weekly as it becomes heavy to digest it, and at this age excess of protein in an organism easily turns into reserves of fatty tissue.

There are many facts demonstrating that alcohol leads to obesity at women. Alcoholic beverages do not fit in under definition of a balanced diet, so, they should be excluded also from a diet for weight loss for women.

It is necessary to trace attentively component structure of food as the content of fats in food should be limited - they should not exceed 30% of a day diet. Fats from fish (a salmon, a mackerel, a sardine, a herring), seeds of pumpkin and sunflower, nuts, olive and linseed oil are especially useful to health. They contain useful polyunsaturated fatty acids. Other sources of fats are not recommended to be used as they can become a source of excess weight at women.

For the prevention of diseases of cardiovascular system and obesity at women it is necessary to reduce the products containing cholesterol in large numbers in the diet. It is possible to enter calves and brains, eggs, a mackerel, butter and pork fat in the list of the richest with cholesterol of products.

It is proved that after 50 years at women perception of sweet therefore imperceptibly sweets in a diet increases changes. Too sweet fruit and berries become a source of digestible carbohydrates therefore on a diet for women it is also desirable to exclude them from the diet or to considerably reduce consumption volume.