Age diet: the right menu for 20, 30 and 40 years old

Dribble the age to lose up to 1.2 kg per week: nutritionist Valéria Goulart indicates the menu that best suits your metabolism rhythm

Fruits have fibers, which improve the functioning of the intestine and promote satiety

With advancing age, metabolism (called the body’s ability to burn calories) slows down. Thus, we started to spend less energy to carry out the same activities. “At rest, a 30-year-old woman weighing 70 kg uses up to 110 calories less than a 20-year-old woman with the same weight,” says endocrinologist João Eduardo Salles.

However, it is possible to reverse this situation. Just follow a diet that is right for your age, with foods that speed up metabolism and thus facilitate weight loss. Check which menu is right for you.

From 20 to 30 years old

Your metabolism is in full swing. Therefore, the level of hormonal activity is high and the caloric expenditure is high.


· White or red meats: they are rich in vitamin B12, essential for fat metabolism.
· Whole grains (pumpkin seed and brown rice): they have fibers, which act in the proper functioning of the intestine, and zinc, a mineral that improves hormonal changes, which cause PMS.
· Dark green leaves, beets and beans: they contain iron, essential to prevent anemia.
· Citrus fruits (orange, lemon) : vitamin C facilitates the absorption of iron and, as it has antioxidant action, prevents the appearance of wrinkles.

Follow the menu below for a week and lose up to 1.2 kg

· 2 slices of wholemeal bread
· 1 teaspoon of unsweetened jam
· 200 ml of skim milk

· 1 fruit of your choice

· 1 grilled steak (like rump, muscle, flank steak, fillet)
· Green leafy salad, tomato and cucumber at will
· 3 tablespoons of brown rice
· 3 tablespoons of beans
· 1 apple or banana

· 2 whole toast
· 1 teaspoon of margarine or curd

· 2 slices of whole grain bread
· 1 tablespoon of canned tuna
· Lettuce at will
· 1 fruit

· 1 glass of skim milk
· 1 fruit

From 30 to 40 years

At this stage of life, hormonal activity begins to decrease and, thus, caloric expenditure as well.


· Passion fruit and lettuce stalk: contain substances that induce relaxation and relieve stress.
· Golden flaxseed and sardines : for having omega 3 and 6, fats with anti-inflammatory properties, act under the fat cell and, thus, accelerate the weight loss process.
· Fruits, vegetables and vegetables: the fibers improve the functioning of the intestine and promote satiety.

Follow the menu below for a week and lose up to 1 kg

· 2 whole toast
· 1 teaspoon of ricotta
· 200 ml of coconut water shaken with a lettuce stem

· 1 apple, pear or guava]

· 2 tablespoons of lentil
· 2 tablespoons of brown rice
· 1 grilled chicken fillet
· Dark green leafy salad, cucumber and tomato
· 1 teaspoon of extra virgin olive oil
· 1 apple

· 1 cereal bar

· 1 grilled fish fillet
· 3 tablespoons of mashed potatoes
· 3 tablespoons of carrots and peas
· 30 g of 70% cocoa chocolate

· 1 cup of tea of ​​your choice
· 2 cream crackers

Over 40 years

The decrease in the production of female hormones affects the whole body and the metabolism slows down even more. There is also a tendency to lose muscle mass and gain abdominal fat.


· Banana, orange and tomato: because they have potassium, they help in the formation of muscle mass.
· Walnut and chestnut: vitamin E is an antioxidant, that is, it slows down the signs of age.
· Soy : contains isoflavone, a compound that helps to control hormonal fluctuations.
· Cabbage, broccoli and cabbage: they have sulforaphane, a substance capable of preventing breast cancer.

Follow the menu below for a week and lose 800 g

· 1/2 papaya papaya
· 1 slice of whole grain bread
· 1 teaspoon of light curd
· 200 ml skimmed milk with coffee

· 1 jar of low fat yogurt

· 1 grilled fish file
· 3 tablespoons of cooked broccoli
· 2 tablespoons of brown rice
· 1 bowl of fruit salad

· Vitamin with 1 banana, 1 apple, 1 teaspoon of golden flaxseed beaten with 200 ml of skimmed milk

· 1 saucer of sauteed cabbage and cauliflower
· 1 zucchini stuffed with shredded chicken fillet

· 2 toasts
· 1 slice of white cheese
· 1 cup of tea of ​​your choice



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