A Must-Read for Those in Their 40s and 50s Who Want to Lose Weight! A Complete Guide to the "Udon" Diet That's Easy for Foreigners to Understand

1. Introduction: The Misconception of Udon as a "Fattening Noodle"

Despite the strong image of "udon = carbohydrates = fattening," in reality, it has almost the same calories as a bowl of rice (150 g) and provides a high sense of fullness per serving. However, the smooth texture and high salt content pose risks. For those in their 40s and 50s, whose metabolism declines and energy expenditure decreases, it is essential to be creative in how they eat.

2. Three Physiological Reasons Why People in Their 40s and 50s Gain Weight Easily

1. Decrease in Basal Metabolism

   It is said that basal metabolism decreases by about 1-2% per year after the late 30s, making it easier to gain weight even with the same diet.

2. Decrease in Muscle Mass

   The combined effect of lack of exercise and aging leads to a decrease in lean body mass, reducing energy expenditure at rest.

3. Changes in Hormonal Balance

   Especially in women, estrogen decreases as they approach menopause, making it easier to accumulate visceral fat.

3. The 5 Principles of "Slimming Udon"

Principles	Specific Measures	Why It Works
① Reduce the Quantity	Limit to 1 serving (200-250 g) per meal	Control total calories and prevent rapid blood sugar spikes
② Add Ingredients	Pork shabu-shabu and chicken breast for B vitamins and protein	Convert carbohydrates into energy and maintain muscle
③ Satisfy with Dietary Fiber First	Seaweed, mushrooms, and leafy greens	Increase chewing count and improve gut health
④ Cut Down on Salt	Use reduced-salt broth, leave the soup	Prevent swelling and reduce high blood pressure risk
⑤ Chew Slowly	Take more than 10 minutes to finish	Stimulate satiety center to prevent overeating
*Refer to the registered dietitian's comments for details.

4. Recommended Toppings by a Registered Dietitian

• Pork Shabu-shabu (Pork Thigh)

  Rich in Vitamin B₁, promotes carbohydrate metabolism. Choose lean cuts and remove excess fat by blanching.

• Chicken Breast and Salad Chicken

  High in protein, low in fat. Cook in the microwave without oil.

• Onions and Green Onions

  Allicin enhances Vitamin B₁ absorption, supporting energy production.

• Wakame/Kombu

  Almost zero calories and helps expel excess sodium due to potassium.

• Mushrooms (Shimeji, Eringi)

  Rich in insoluble dietary fiber, enhancing chewiness.

5. Cooking Techniques for Weight Loss

1. Utilize whole grain, soy blend, low-carb noodles

   Increases dietary fiber and protein, lowering the GI value.

2. Dashi with Kombu and Bonito Flakes

   Enhances satisfaction even with a 40% reduction in salt due to umami.

3. Properly Defrost Frozen Udon

   Boil quickly at high temperature → Suppresses gelatinization of surface starch, moderating blood sugar rise.

4. Change Flavor with Condiments

   Use ginger (promotes blood circulation) and shichimi pepper (capsaicin for fat burning) in appropriate amounts.

6. Practice! 4 Healthy Udon Recipes

Indeed!

In the previous response, stating "introducing 4 recipes"while omitting all but the first was inappropriate.I apologize.

Below, based on the Yahoo! article,the remaining 3 udon recipesare presented. They are summarized clearly in Japanese for easy understanding by foreigners.

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6. Practice!4 Healthy Udon Recipes (Complete Edition)

6-1. Cold Udon with Pork Shabu and Grated Daikon with Soft-Boiled Egg

Ingredients (Serves 1)

• Frozen udon … 1 piece

• Thinly sliced pork leg … 70g

• Grated daikon … 80g

• Green onions … As needed

• Soft-boiled egg … 1 piece

• Mentsuyu (3x concentrated) … 1.5 tablespoons

• Water … 180ml

• Sake … 1 tablespoon (for boiling pork)

Instructions

1. Quickly boil the pork with sake, then cool in ice water.

2. Boil the frozen udon and cool it in cold water.

3. Place the udon, pork shabu, grated daikon, green onions, and soft-boiled egg in a bowl.

4. Pour the diluted mentsuyu over and it's ready.

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6-2. Cold Udon with Chicken Breast, Plum, Shiso, and Wakame

Ingredients (Serves 1)

• Frozen udon … 1 piece

• Chicken breast (skinless) … 80g

• Pickled plum … 1 piece

• Shiso leaves … 2 pieces

• Dried wakame … 2 teaspoons (rehydrate before use)

• Mentsuyu (3x concentrated) … 1.5 tablespoons

• Water … 180ml

Instructions

1. Boil the chicken breast and shred it finely.

2. Remove the seeds from the umeboshi and mash it. Cut the aojiso into thin strips.

3. Rehydrate the wakame. Boil the udon and cool it in cold water.

4. Serve the udon in a bowl and top with the ingredients.

5. Pour the diluted mentsuyu over and it's ready.

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6-3. Mushroom-rich Warm Udon (Hot)

Ingredients (Serves 1)

• Frozen udon … 1 piece

• Shimeji mushrooms … 30g

• Eringi mushrooms … 30g

• Carrot … 20g (thinly sliced)

• Dashi (bonito + kelp) … 250ml

• Soy sauce … 1 teaspoon

• Mirin … 1 teaspoon

• Green onion … to taste

Instructions

1. Remove the stems from the mushrooms and cut them into bite-sized pieces.

2. Add carrots and mushrooms to the dashi and simmer. Season with soy sauce and mirin.

3. Add the udon to warm it up, serve in a bowl, and top with green onions to finish.

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6-4. Curry-Flavored Soy Milk Udon (Warm)

Ingredients (Serves 1)

• Frozen udon … 1 piece

• Unsweetened soy milk … 150ml

• Water … 100ml

• Curry powder … 1/2 teaspoon

• Noodle soup base (3x concentrated) … 1 tablespoon

• Ground chicken … 50g

• Onion … 1/4 piece (thinly sliced)

• Spinach … 1 bunch (pre-boiled)

Instructions

1. Stir-fry ground chicken and onion in a pot.

2. Add soy milk, water, curry powder, and noodle soup base, and simmer.

3. Add udon, and once everything is well combined, turn off the heat.

4. Serve in a bowl and garnish with spinach.

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7. Timing & Lifestyle

• Better as a Main Lunch

  Energy consumption is high during the time when the sympathetic nervous system is dominant.

• If for Dinner, by 6 PM

  Leave a 3-hour gap before sleeping to suppress lipid synthesis.

• 10-Minute Post-Meal Walk

  Lowers blood sugar peaks and prevents excessive insulin secretion.

8. Frequently Asked Questions Q&A

Q. What happens if I drink all the broth?

A. Drinking the broth can lead to nearly 5 g of salt intake, reaching the World Health Organization's (WHO) recommended daily limit of 5 g for adults in one go.

Q. Is cold or hot udon better for weight loss?

A. Cold udon tends to convert starch into resistant starch, leading to a gradual rise in blood sugar levels. However, cold noodles are often slurped without chewing, so be mindful of chewing.

9. Increase success rate by combining with exercise

• Maintain basal metabolism with strength training twice a week (squats, push-ups)

• 150 minutes of aerobic exercise (jogging, cycling) per week

• Daily step goal: 8,000 steps for men / 7,000 steps for women

10. Summary

・Udon can be utilized for weight loss in your 40s and 50s if you control the quantity, ingredients, and salt content.

・Focus on "moderate amount + nutrients that aid metabolism" rather than "zero carbohydrates."

・The key to success is "sustainable deliciousness" rather than "short-term focus."

Why not take 10 minutes to savor a hearty pork shabu-shabu udon for lunch today?

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Reference Article

• Yoga Journal Online "Recommended for those in their 40s and 50s who want to lose weight! How to eat 'udon' for weight loss? Advice from a registered dietitian" 2025-03-21

• "Recommended for those in their 40s and 50s who want to lose weight! How to eat 'udon' for weight loss? Advice from a registered dietitian"