Losing weight up to 3 kg in 7 days.
The average daily calorie content is 1100 Kcal.
Improper nutrition can not only lead to excess weight, but also provoke premature aging of the body and, accordingly, a deterioration in appearance. An anti-aging diet will tell you what foods you need to eat in order to look and feel good.
Diet requirements for aging
The anti-aging diet guidelines promote the mandatory inclusion of the following foods on the menu.
Celery stalks cleanse the body of unnecessary accumulations and excess fluid. Celery stem juice alkalizes the gastric mucosa and has a pronounced anti-inflammatory effect. This vegetable helps to normalize blood pressure, fight sleep disorders, and reduce the likelihood of cancer.
Avocado – champion in the content of vitamin E, a powerful antioxidant, natural regenerator of damaged skin. Avocados contain many beneficial fatty acids that help the skin retain the moisture it needs and ensure proper absorption of carotenoids. This fruit is also famous for its ability to reduce pigmentation.
Green tea rich in polyphenols, catechins and other antioxidants that reduce environmental stress. Drinking green tea helps in normalizing blood pressure and resisting stressful situations. If you drink tea regularly, you will notice how wrinkles, dilated capillaries and other unattractive skin manifestations decrease.
Garnet – a powerful natural antioxidant that protects the skin from oxidative stress and the damaging effects of free radicals. The juice of this citrus is able to prevent diseases affecting the cardiovascular system and various inflammatory processes.
Watermelon saturates the body with the right fluid. The carotenoids present in the pulp of watermelon increase the protective functions of the skin, and vitamins B and C fight the action of free radicals.
Spinach rich in vitamin C, iron, carotenoids, folic acid and antioxidants. These substances prevent the appearance of premature wrinkles, protect the skin from ultraviolet radiation and help maintain its beauty.
Blueberries fights oxidative stress that causes dull complexions and wrinkles. Also, the use of blueberries accelerates the healing of eczema.
Chicken eggs contain nine beneficial amino acids in perfect proportions, plus lutein, vitamin B12, colin and zeaxanthin. The protein found in eggs helps the body repair cells and build new tissues. Note that the greatest benefit is manifested in eggs that are not subject to prolonged heat treatment. Therefore, it is best to consume soft-boiled eggs for rejuvenation purposes.
Olive oil cold pressed will protect against free radicals and inflammation. It is especially useful for people with sensitive or thin skin. In addition, olive oil prevents diseases that attack the cardiovascular system.
Carrots rich in fiber, carotenoids, beta-carotene, vitamins A, K, C. Eating carrots prevents skin damage and helps to give it a beautiful golden color (which is especially important in the tanning season).
Tomatoes contain a large amount of lycopene, which fights wrinkles and free radicals. It is noteworthy that the dose of lycopene in tomatoes increases after heat treatment (but not frying) of vegetables.
Potatoes is rich in the super antioxidant beta-carotene, which is very beneficial for the skin and eyes.
Nuts, thanks to the content of minerals, antioxidants and healthy fats, will literally make your skin glow.
The rest of the menu is recommended to be made up of fruit and vegetable foods, berries, lean meat and fish, seafood, whole grains, and foods made from coarse flour. Be sure to drink water – at least 1,5 liters per day. You can also drink tea and coffee, but try not to add sugar to them. Strong alcohol should be discarded if you want to avoid premature aging of the body. But good red wine will even help prolong youth, but here you need to know a reasonable measure. Wine is good for the skin and cardiovascular system.
It is necessary to significantly minimize in the diet:
– baked goods and all white flour foods;
– fried and fatty foods;
– fast food;
– shop spices and sauces;
– overly salty treats;
– marinades, smoking;
– semi-finished foods.
According to the rules of the anti-aging diet, it is recommended to eat fractionally – 5 times a day in moderate portions. As for the calorie content of the diet, it is worth calculating it based on your goals. If, in addition to supporting beauty and youth, you want to lose or gain weight, vary the energy weight of the food accordingly.
Of course, physical activity will also give you health. If possible, play sports, walk more, breathe fresh air. Observe the rest schedule, sleep at least 7-8 hours at night. Take care of your skin. Remember to moisturize dry skin regularly. Massage, salt or herbal baths to stay youthful and attractive.
You can adhere to the recommendations of the anti-aging diet for as long as possible, this will affect your well-being, health and appearance only positively.
An example of a weekly anti-aging diet
Breakfast: rice porridge (200 g) with the addition of blueberries and nuts; green tea.
Snack: whole grain bread; boiled chicken egg; cucumber.
Lunch: baked hake fillet (200 g); 150g salad of Chinese cabbage, spinach, green peas and celery, lightly seasoned with olive oil.
Afternoon snack: cottage cheese (100 g); an Apple; green tea with a slice of lemon.
Dinner: stewed vegetables (200 g); a slice of baked chicken breast; a glass of carrot juice.
Breakfast: a sandwich made of rye bread, low-fat cottage cheese and 100 g of hard cheese; banana; green tea.
Snack: a couple of tablespoons of cottage cheese with 1 tsp. honey; a handful of nuts.
Lunch: bowl of chicken broth; salad of Chinese cabbage, carrots and avocado, seasoned with lemon juice.
Afternoon snack: a couple of slices of watermelon.
Dinner: a piece of cooked chicken fillet (200 g); a cup of green tea.
Breakfast: oatmeal in water (150 g) with 2 tsp. honey or blueberry jam; any fruit; green tea.
Snack: a couple of walnuts; a cup of green tea with lemon.
Lunch: brown rice porridge (200 g); 200 g of any vegetables stewed.
Afternoon snack: curd and carrot casserole.
Dinner: 200 g of fish or seafood; cucumber and tomato salad.
Breakfast: oatmeal in milk with blueberries; green tea with lemon.
Snack: natural yogurt or kefir (200 ml).
Lunch: 200 g of baked fish fillet; 150 g cabbage with 1 tsp. olive oil.
Afternoon snack: 200 g of vegetables with a small amount of sour cream of 15% fat.
Dinner: 200 g chicken breast baked with parmesan.
Breakfast: baked potatoes (200 g) with 1 tsp. olive oil; salad of hard-boiled eggs and fresh cucumber; a cup of green tea.
Snack: 2 kiwi.
Lunch: bowl of rice and mushroom soup; whole grain bread and hard cheese toast; green tea.
Afternoon snack: fresh carrot and apple.
Dinner: fish fillet (200 g) baked and 100 g of seaweed.
Breakfast: an omelet of two eggs and vegetables; green tea.
Snack: apple and carrot salad.
Lunch: mashed potatoes (200 g); 100 g of baked mushrooms; a slice of chicken fillet and spinach juice.
Afternoon snack: 200 ml of kefir and an apple.
Dinner: cinnamon curd (150 g); blueberry juice.
Breakfast: yak porridge with natural honey; green tea.
Snack: banana and kiwi.
Lunch: 250 g vegetable casserole (do not forget to include carrots, spinach, celery in it) and 100 g chicken fillet.
Afternoon snack: boiled shrimps (150 g); juice from carrots.
Dinner: steamed fishcake; 2 tbsp. l. rice or buckwheat porridge; A glass of tomato juice.
Diet contraindications for aging
The aging diet has no contraindications as such. It is not worth observing it if a different diet is prescribed for medical reasons.
Benefits of an Anti-Aging Diet
- By following the proposed dietary rules, you can prolong youth, improve health, lead an active life, and not feel hungry.
- The list of recommended foods is wide enough, and it will be easy for you to create a diet according to your taste preferences.
Disadvantages of an aging diet
- Why look for flaws in proper and healthy nutrition if they are not there? Yes, you may have to change many eating habits and be patient for a long time.
- Five meals a day with a busy work schedule can be inconvenient. But health and beauty are worth it.
You can return to the anti-aging diet at any time, and its basic principles should be adhered to throughout your life.