The majority of women suffer from unavoidable health problems in their 40s. Body metabolism and age share an inverse relation where metabolism decreases as age increases. Metabolism is the body’s ability to transform food into energy. The daily diet of women over 40 varies according to their nutritional needs and hence, a proper diet plan is essential to regulate the proper functioning of the body. The two significant health issues to combat at this age are weight gain and decreasing metabolism. With the Special Diet For 40+ Women prepared by Dt. Gagan Anand can help you face the health challenges often faced after the 40s.
Hormonal imbalance and menopause act as catalysts to change the body’s requirements of the body. Hormone levels start declining making you more vulnerable to weight gain and obesity. Estrogen a major reproductive hormone secreted by the ovaries starts to decrease which leads to the occurrence of symptoms like hot flashes, mood swings, and night sweats.
A noticeable part of Indian women suffer from weight gain in their 40s and losing weight is not as easy as it was in their teen years This weight gain is a result of increased thyroid levels and other age-related aspects. Women tend to lose muscle mass more readily than males and suffer from sarcopenia (low muscle and skeletal body mass). This loss in muscle mass is accompanied by a progressive increase in fat mass and fluctuation in insulin levels. Insulin is a blood sugar-regulating hormone whose imbalance can cause diabetes. Hence, it becomes considerably necessary to introduce diet changes at the age of 40+ to lead a healthy and disease-free life further. Gagan Diet Clinic provides the most efficient Special Diet For the 40+ Women age group to combat all these problems and promote body metabolism.
Women are exposed more often to certain age-related health conditions like osteoporosis, hypertension, and osteoarthritis. This is due to the difference of chromosomes in both males and females. Osteoporosis is a condition where the bones become weak and brittle due to inadequate levels of calcium and vitamin D. This skeletal condition hurts all aspects of well-being in women including physical, mental, and emotional factors. Hence, women must consume a proper and balanced diet suggested by the dietitian to battle all these problems to ensure a healthy and robust life.
Dt. Gagan Anand has prepared the best diet plan for 40+ women. The diet plan gives the full eating schedule comprising breakfast, lunch, and dinner. Dt. Gagan has taken special care to include meals perfect for Indian cuisine. All the meals are easy to incorporate into your diet and are made with special considerations given to the seasonal fruits and vegetables and daily calorie intake. You can further consult Dietitian Gagan Anand for any specific health concern or personalized diet plans.
She has extensive experience in the fitness industry and is well-qualified to design meal plans as per individual dietary requirements. All the meals can be easily prepared and do not contain any expensive exotic meals. Follow the weekly diet plan given below to see the best results:
Breakfasts are the first meal of the day and shall be rich in many essential macronutrients. Dt. Gagan Anand has included varying breakfast options in her Special Diet For 40+ Women that are not only nutritious but also cater to your taste buds.
|
No. of Days |
Breakfast |
| Day 1 | Poha (Flattened Rice) with Peas and Nuts |
| Day 2 | Masala Oats Upma |
| Day 3 | Idli with Coconut Chutney |
| Day 4 | Paratha with Curd and Pickle |
| Day 5 | Dhokla with Mint Chutney |
| Day 6 | Vegetable Upma with Coconut Sambhar |
| Day 7 | Moong Dal Cheela with Green Chutney |
Dt. Gagan Anand has kept a balance of lean proteins, colorful vegetables, and whole grains in the lunch to support your overall well-being and energy levels. All the meal alternatives given for lunch in this Special Diet For 40+ Women are not only nutritious but cooked in all Indian households.
|
No. of Days |
Lunch |
| Day 1 | Vegetable Biryani with Raita |
| Day 2 | Palak Paneer with Brown Rice |
| Day 3 | Chickpea Curry with Roti |
| Day 4 | Baingan Bharta with Missi Roti |
| Day 5 | Rajma Chawal (Kidney Beans Curry with Rice) |
| Day 6 | Methi Thepla with Curd |
| Day 7 | Aloo Gobi with Quinoa |
To keep the dinner light yet heavy on the nutritional chart, Dt, Gagan Anand has kept the meals for dinner simple and with fewer carbohydrates. You can easily cook these meals at your home. The dinner shall be taken at least 4 hours before you go to sleep to keep the digestive system at rest.
|
No. of Days |
Dinner |
| Day 1 | Chicken Curry with Jeera Rice |
| Day 2 | Spinach Dal with Roti |
| Day 3 | Baingan Bhaja with Paratha |
| Day 4 | Fish Curry with Brown Rice |
| Day 5 | Dal Tadka with Quinoa |
| Day 6 | Methi Matar Malai with Roti |
| Day 7 | Vegetable Khichdi with Yogurt |
The journey after the 40s becomes a downward spiral, especially for health and fitness. However, with the right diet and physical workout, you can easily manage your declining health. Women with hormonal changes are more vulnerable to these dietary and metabolic changes that come with the growing age. Women start losing a fraction of a pound of muscle each year around age 40. This makes it even more difficult to manage the diet and overall health.
The path to wholesome well-being in the 40s goes from nutrition-dense food and optimum physical activity. Dietitian Gagan Anand with her extensive experience suggests these nutrition hacks to all women in their 40s to stay prepared for dietary and metabolic changes often seen during that age. All the nutrition hacks can be easily incorporated into your routine and do not demand any extra effort. Gives these nutritional hacks a read to make the journey through your 40s a breeze.
Breakfasts being the first meal of the day shall never be compensated with a bowl of cereal. You need more than cereals, you need optimum protein to kickstart your metabolism and give you the energy you need to get you through the morning. You can refer to our special diet plan for 40+ women to know more about your meal options.
Be it any fitness goal, the importance of hydration is always highlighted. You cannot keep your body all nourished and nurtured without that glass of water. Maintain good hydration habits and aim to drink at least 3 liters every day.
Fibre is a major nutritional component that keeps you feeling full, helps with digestion, and can even lower cholesterol. Do not shy away from adding some whole grains, beans, fruits, and veggies to keep your tummy all happy and nourished.
Nutrition experts have always been so vocal about the importance of protein in our diet. Make all your meals protein-dominant to maintain muscle mass, which can decrease as we age.
You do not have to completely resist snacking if you are used to it. Go for healthier snack options like nuts, veggies, hummus, Greek yogurt, hard-boiled eggs, fruit, jerky, and even dark chocolate instead of processed junk food.
