Dukan Diet

When you are in the twenties, your body is the healthiest and most versatile. At this age you still have time to get rid of the negative consequences of alcohol and carbohydrates. The smartest thing would be to avoid sugar (alcohol, candy, cookies) and complex carbohydrates (white bread, pasta) thus avoiding to get overweight which leads directly to the unwanted “beer” belly.

If you do any kind of physical activity your abs will stay tight. You can try doing yoga or Pilates. Learn some exercises and reduce your body fat. This way, using minimal effort your belly will remain flat.

At this age you have to focus on the food choices because the metabolism starts to slow down. Thirties are the most suitable for dishes based on fruits, vegetables and protein (chicken, fish, eggs or meat). Too many carbohydrates can increase the level of insulin in the body which will cause accumulation of fat around the waist. Introduce fish oil supplements in your diet.

Practice smart. People who were active in their twenties usually slow down when they enter the thirties. This is mainly because you have less time because of the family needs and the time consuming career-building. What is worst the eating habits remain the same, which leads to gaining weight. For these reasons it is advisable to mix cardio (running, swimming, aerobics) and flexibility exercises (yoga, Pilates). Relaxation exercises are very important in the thirties when the level of cortisol (stress hormone) increases and forces putting on some extra weight. Regular massages are also a good choice in the thirties.

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When you step into the forties your muscles begin to loose strength. You have to eat properly and exercise regularly, because that’s how you can speed up your metabolism. For a good nutrition avoid refined carbohydrates and sugar, which will increase insulin levels. You will also need a lot of protein in the diet that helps build muscle. Eat meat twice a week because it is a bit harder to digest, and the other days stick to chicken, fish and eggs. Fish oil supplements will help you regulate your insulin levels, as well as any kind of inflammatory process.

Strength training and flexibility (like Pilates) are very important in this period of increased muscle mass and helps to maintain a flat belly. It is important to focus on the abdominal muscles and that is why Pilates is ideal choice, especially if you have children. You should take more fiber through the food because your digestive system will not be as strong as before.

What you do in the fifties should be valid until the end of your life. The portions you eat should be smaller, protein rich and with more vegetables. Eat red meat only once a week. You’ll need food that is rich in calcium to reduce the risk of osteoporosis.

During this period, the focus off the exercise is on resistance, because it strengthens your muscles and stimulates the release of serotonin (the happiness hormone). This exercises will strengthen your hips, back and knees and make your stomach flat.

By Kate

Source: HealthyFoodMind