With age, the process of losing weight becomes more difficult, but gaining kilograms is much easier.
Therefore, the fair sex should follow certain rules to stay healthy and slim, but at the same time not lose muscle mass when losing weight.
Sports doctor Ekaterina Strelnikova spoke about this in more detail, writes Lenta.ru .
She noted that after 50 years, women need to plan their diet based on their health, preferably trying to eat fewer carbohydrates, monitoring the amount of fat in the menu if there is a problem with excess weight.
If you have extra pounds, you need to create a calorie deficit, and if you have normal weight, you need to maintain a balance. You need to take training into account.
Strelnikova examined the issue of nutrition in more detail.
For every kilogram of weight, you need to eat at least 1 gram of quality protein. You can choose eggs, beef, etc.
Dairy and fermented milk products, which contain essential amino acids, are useful.
It is important to reduce the amount of sugar and flour.
We must not forget about vegetables, fruits, grains. They should remain in the diet to avoid vitamin deficiency.
As for healthy fats, there should be at least a gram of them in the menu for every kilogram of weight. After all, they ensure the normal functioning of hormones and organs, which means that fats definitely cannot be excluded.
