The metabolism changes from the age of 40. It becomes slower and slower, and eating the same means gaining weight. Anyone who is already struggling with extra pounds will find it even more difficult to lose weight after 40. The only thing that can help is the right diet plan: fewer calories and more muscle, less fat and more protein, lots of vegetables and a high-fiber breakfast that promotes a lean intestinal flora.

The best diet without starving yourself

This is exactly where the newly developed diet with the ingenious super breakfast and hearty low-fat nutrition plan comes in. Chia seeds, quinoa and fruit in the morning get your gut in shape, keep your insulin levels in balance and provide enough energy to keep you feeling full until lunchtime. The delicious low-fat recipes with a combined maximum of 35 g of fat per day will help you to stay slim and reduce your weight.

Raw food snacks are allowed between meals. In the first week, you can lose up to one pound a day with this diet plan. Just give it a try.

The super breakfast

The gut is our most important organ for getting and staying slim. With a breakfast rich in fiber and vitamins, you support your digestion and a favorable bacterial culture. This will gradually get a sluggish metabolism back on track.

Healthy breakfast recipe: fruit porridge
Per portion: Bring 2 tbsp chia seeds, 1 tbsp rolled oats, 1 tbsp oat bran, 1 tbsp quinoa pops to the boil in a pan with approx. 250 ml soy or almond milk (unsweetened). Roast 1 tbsp nuts and seeds, chop and stir in with 1 tsp honey and a pinch of cinnamon. Clean 150 g fresh fruit (e.g. banana and raspberries) and chop if necessary. Fold into the porridge.
400 kcal, KH: 53 g, F: 16 g, E: 10 g

Losing weight from 40: the low-fat week

Monday

Lunch: Potatoes & quark
Per portion: Boil 350 g potatoes. Mix 250 g low-fat quark with 3 tbsp milk, salt and pepper until smooth. Rinse and chop 1/2 bunch of chives and stir into the quark.
430 kcal, KH: 63 g, F: 1 g, E: 38 g

Evening: Fish fillet with tomato
Per portion: Season 200 g cod, drizzle with 1 tbsp oil and lemon juice. Cut 1/2 bell pepper, 125 g cherry tomatoes into small pieces. Chop 1 tbsp capers, mix with 1 tbsp breadcrumbs and 1 tsp butter. Place everything in a dish. Cook in the oven for 17 mins. Serve with 2 slices of baguette.
505 kcal, calories: 30 g, fat: 17 g, egg: 58 g

Tuesday

Lunch: Gourmet fillet
Per portion: Cook 50 g wholegrain rice in stock until soft. Season 1 sole fillet and steam with 175 g broccoli florets over salted water in a steamer basket. Chop 2 tbsp pistachios and mix with 1 tbsp grated Parmesan. Serve everything.
415 kcal, calories: 45 g, fat: 11 g, egg: 33 g

Evening: Fried egg & beans
Per portion: Cook 250 g green beans (fresh or frozen) in salted water with savory. Drain and toss in 1 tsp butter in a pan. Fry 2 fried eggs in 1 tbsp mineral water, season with salt and pepper.
305 kcal, KH: 14 g, F: 18 g, E: 22 g

Wednesday

Lunch: Pasta Bolognese
Per portion: Cook 50 g wholemeal pasta. 50 g minced beef, 1 ch. Onion, 1 ch. Sauté carrot in 1 tsp oil. Add 1 dash red wine and 200 ml tomato purée, 1 tbsp tomato purée and cook for 20 minutes. Season with salt, pepper and sugar.
500 kcal, KH: 48 g, F: 22 g, E: 25 g

Evening: Vegan wok vegetables
Per portion: finely chop 1 red onion, 1 bell pepper, 50 g zucchini, 100 g mangetout. Dice 125 g tofu, fry in a wok in 1 tbsp sesame oil. Season with soy sauce and stir in the vegetables. Add 50 ml stock and simmer. Add 1 tsp peanuts. Season to taste.
285 kcal, KH: 21 g, F: 13 g, E: 15 g

Thursday

Lunch: Grilled chicken
Per portion: Cook 40 g quinoa in stock. Salt 125 g zucchini slices, fry in 1 tsp oil. Season 175 g chicken breast, brush with garlic oil and fry in the grill pan. Mix the quinoa with the zucchini and 50 g cherry tomatoes, season to taste.
465 kcal, calories: 31 g, fat: 15 g, egg: 50 g

Evening: Vegetable soup
Per portion: Clean and dice 300 g vegetables of your choice (e.g. broccoli, carrots or kohlrabi) and 1 small potato. Sauté in 1 tbsp oil in a pan. Cover with stock and simmer for 15 minutes until soft. Puree, season and refine with herbs.
215 kcal, KH: 24 g, F: 9 g, E: 8 g

Friday

Lunch: Spelt risotto
Per portion: cook 75 g spelt (oryza) for 10 mins. Dice 1/2 onion, 1/2 garlic clove, 75 g zucchini, fry in 1 tsp oil. Stir in the spelt, 100 ml stock, 50 ml strained tomatoes, rosemary and thyme, finish cooking. Add 10 g Parmesan, season.
385 kcal, KH: 56 g, F: 10 g, E: 16 g

Evening: Steak with salad
Per portion: Season 1 rump steak (175 g) and sear in 1 tsp oil, then leave to cook. Wash 2 handfuls of mixed lettuce, some rocket. Chop 1 tomato, 2 mushrooms, 1/2 cucumber, 1 bell pepper and mix with 1 tsp dressing.
480 kcal, calories: 21 g, fat: 24 g, egg: 40 g

Saturday

Lunch: Layered pasta salad
Per portion: Cook 40 g short pasta. Whisk 2 tbsp yogurt with 2 tsp pesto, salt and pepper. Cook 3 spears of green asparagus and 2 tbsp frozen peas. Chop 1/4 cucumber, 75 g cherry tomatoes and 1 spring onion. Serve with 30 g mini mozzarella, 1 tsp pine nuts and rocket.
370 kcal, calories: 39 g, fat: 16 g, egg: 15 g

Evening: Courgette scrambled eggs
Per portion: slice 150 g zucchini, chop 1 spring onion. Fry briefly with 1 tbsp diced ham. Whisk 2 eggs and pour over the top. Season the scrambled eggs immediately with salt, chili and chopped parsley. Serve with 1 slice of toast.
330 kcal, calories: 22 g, fat: 16 g, egg: 24 g

Sunday lunch

Lunch: Oven salmon & spinach
Per portion: Season 125 g salmon fillet, place in an oiled dish. Blanch 200 g spinach leaves for 3 minutes, squeeze out well. Crumble 40 g feta (light). Add everything to the salmon and roast in the oven for 15 mins. Serve with 200 g boiled potatoes.
375 kcal, KH: 31 g, F: 9 g, E: 42 g

Evening: Chicken skewers
Per portion: finely dice 1 apple, 10 g walnuts and mix with 1 tsp oil, 1 tsp vinegar, salt, pepper and sugar. Wrap 30 g goat's cheese taler with ham, thread onto skewers with 100 g chicken fillet cubes and fry. Serve with 1 handful of lamb's lettuce.
405 kcal, calories: 20 g, fat: 22 g, egg: 30 g