Menopause commences when a woman goes 12 consecutive months without menstruating. Menopause represents the final stage in a woman’s reproductive journey, marking the conclusion of her fertility and the ability to conceive. This transitional phase affects each woman differently.
During menopause, the body undergoes several changes, such as weight gain, reduced muscle and bone mass, sagging of the breasts, thinning of the hair, dry skin, eyes, and mouth. Besides, menopausal women might suffer from psychological and emotional factors like irritability, tiredness, palpitations, sleeplessness, depression, anxiety, anger issues, stress, and nervousness.
During the menopause transition phase, the two primary female hormones, estrogen, and progesterone, gradually tend to decrease. A low level of estrogen results in a slower metabolism. When your metabolism is slow, burning calories becomes challenging, leading to reduced muscle mass and increased fat stores, eventually causing weight gain. [1][2]
Why is it Important to Eat a Healthy Diet During Menopause?
Eating healthy is essential during menopause for various reasons. It provides proper nutrients and helps you prevent hormonal imbalances. It also boosts your metabolism and prevents weight gain.
A nutritious diet that includes fruits, vegetables, whole grains, nuts, low-fat dairy, lean meat, and legumes helps prevent unnecessary calorie intake, manages appetite, and promotes satiety, thereby aiding in weight management.
A diet rich in fiber, prebiotics, and probiotics improves gut health, thereby alleviating digestive issues like indigestion, constipation, diarrhea, heartburn, irritable bowel syndrome, etc.
Dairy products like milk, cheese, and yogurt, which are rich in vitamin D, calcium, phosphorus, potassium, magnesium, and vitamin K, are extremely helpful for bone health. Consuming these foods can help alleviate osteoporosis symptoms. [3]
Fish such as salmon, anchovies, and mackerel, and seeds like hemp, chia, and flaxseeds are rich sources of omega-3 fatty acids. Consuming these foods may lessen the symptoms of hot flashes and night sweats that occur during menopause. It also improves heart health by managing cholesterol and triglyceride levels. [4]
If you are undergoing menopause, you must include more protein in your diet to increase your muscle mass and improve bone health. Studies recommend that women over 50 take 20 to 25 grams of protein daily. [5]
Healthy Foods to Eat
Consuming lesser calories than usual and changing your regular diet pattern can be beneficial to lose weight after menopause. A nutritious diet like the Mediterranean diet is optimal for women going through menopause [6][7]. A Mediterranean diet involves:
- Different varieties of fruits and vegetables
- Lean protein such as poultry without skin, Greek yogurt, lentils, tofu, low-fat dairy products, and white fishes like cod, bass, and haddock
- Whole grains, such as millet, quinoa, barley, brown rice, bulgur wheat, etc.
- Healthy fats like mackerel, tuna, sardine, herring, and salmon
- Nuts and seeds, and olive oil
Foods to Avoid
For menopausal women, weight gain becomes a major concern due to unhealthy and unmindful eating habits. Hence, to avoid gaining those extra pounds, you must deliberately avoid certain foods filled with trans fat and high calories. A few examples of these foods include:
- Fast foods
- Oily foods
- Excessively fried foods
- Sugary foods like cookies, doughnuts, and cakes
- Foods loaded with added sugar
- Salty foods
- Processed meats
- Sweetened beverages
- Alcohol
5-Day Menopause Diet Plan to Lose Weight
Following a diet plan with working out makes it easier to lose weight. The recommended and prohibited food items should be kept in mind while designing such a diet plan. You must adhere to what is advised and exclude unwarranted foods from your plan. Here is a sample five-day menopause diet plan for weight loss.
Day 1
Breakfast
Two portions of omelet containing egg white, onion, bell peppers, mushroom, and spinach, and a pair of apples.
- Carbohydrate: 63 gm
- Protein: 57 gm
- Fat: 2 gm
- Calories: 490 kcal
Lunch
One portion of grilled chicken breast, avocado salad, and one serving of carrot with hummus.
- Carbohydrate: 33 gm
- Protein: 41 gm
- Fat: 32 gm
- Calories: 575 kcal
Dinner
Two portions of zucchini pasta having lemon cream sauce with one serving of fried broccoli.
- Carbohydrate: 41 gm
- Protein: 20 gm
- Fat: 50 gm
- Calories: 633 kcal
Total Calories: 1,701
Day 2
Breakfast
One serving of egg white frittata and one serving of honey grapefruit with banana.
- Carbohydrate: 44 gm
- Protein: 24 gm
- Fat: 23 gm
- Calories: 456 kcal
Lunch
One serving of tuna-avocado sandwich with two servings of arugula salad.
- Carbohydrate: 51 gm
- Protein: 28 gm
- Fat: 34 gm
- Calories: 604 kcal
Dinner
8 oz of herb and lemon fish and two servings of Lebanese fresh thyme tomato salad.
- Carbohydrate: 56 gm
- Protein: 54 gm
- Fat: 28 gm
- Calories: 645 kcal
Total Calories: 1,705
Day 3
Breakfast
One serving of almond raspberry smoothie with four slices of cantaloupe.
- Carbohydrate: 45 gm
- Protein: 22 gm
- Fat: 29 gm
- Calories: 509 kcal
Lunch
One serving of chicken and avocado salad and one serving of kiwi berry smoothie.
- Carbohydrate: 49 gm
- Protein: 37 gm
- Fat: 26 gm
- Calories: 551 kcal
Dinner
One serving of baby kale and blackberry salad and one serving of zucchini spears.
- Carbohydrate: 46 gm
- Protein: 22 gm
- Fat: 46 gm
- Calories: 638 kcal
Total Calories: 1,699
Day 4
Breakfast
One serving of sticky bun chia seed pudding and one serving of papaya flaxseed shake.
- Carbohydrate: 38 gm
- Protein: 14 gm
- Fat: 28 gm
- Calories: 446 kcal
Lunch
One serving of tomato and cheese wrap and one serving of cauliflower and tahini.
- Carbohydrate: 39 gm
- Protein: 20 gm
- Fat: 33 gm
- Calories: 509 kcal
Dinner
One serving of green bean and kidney bean salad with two servings of cucumber avocado soup.
- Carbohydrate: 57 gm
- Protein: 54 gm
- Fat: 35 gm
- Calories: 739 kcal
Total Calories: 1,694
Day 5
Breakfast
One serving of paleo tomato and egg scramble and two servings of apple toast.
- Carbohydrate: 47 gm
- Protein: 30 gm
- Fat: 31 gm
- Calories: 575 kcal
Lunch
One serving of quick avocado tuna sandwich and one serving of strawberry and walnut spinach salad.
- Carbohydrate: 48 gm
- Protein: 44 gm
- Fat: 25 gm
- Calories: 565 kcal
Dinner
One serving of smoked salmon and broccoli soup and one serving of avocado, strawberry, spinach salad.
- Carbohydrate: 48 gm
- Protein: 23 gm
- Fat: 34 gm
- Calories: 556 kcal
Total Calories: 1,696
Tips to Lose Weight During Menopause
Here are some more tips that to lose weight during menopause:
1. Exercise
As you age, your muscle mass decreases while your body fat increases. Regular exercise is the best way to preserve your muscle tone and get rid of extra weight. As per research, aerobics helps reduce extra weight post-menopause [8][9]. It was also found that strength training can improve fat loss in women after menopause [10].
If you find exercising difficult, start with low to moderate activities to help you get used to being physically active and increase the intensity gradually. Some simple ways to get yourself active throughout the day include gardening, short walks, and taking stairs instead of the lift.
2. Prioritize Sleep
It is essential to sleep well to maintain a healthy weight. As per a study, lack of sleep may be associated with altered metabolism in women going through menopause [11]. Sleep deprivation may greatly impact your appetite and body weight.
3. Plan your Meal & Practice Mindful Eating
Planning your meals helps you understand your food’s nutritional quality. Meal planning can limit your unhealthy food consumption and allow you better control over your portion sizes.
Women undergoing menopause tend to eat unhealthily and mindlessly, which eventually results in weight gain. Hence, if you want to stay healthy, stock your pantry with nutritious foods. Avoid snacking on junk food and, instead, adopt mindful eating practices. Mindful eating allows you to recognize your body’s internal cues and needs rather than being influenced by external triggers that lead to unhealthy eating. Mindful eating can also keep you from binge eating and emotional eating episodes.
4. Stop Late Night Snacking
Late-night snacking and binging on unhealthy food can lead to weight gain. Keep healthy snacks handy for such late-night cravings. According to a study, maintaining food logs, regular weight measurements, and exercise can result in substantial weight loss [12].
5. Exercise Portion Control
Maintaining portion control is a valuable strategy for managing your weight, enabling you to carefully determine the right serving sizes to incorporate into your meals.
Sitting at a table instead of eating in front of the TV and measuring your snacks instead eating them directly from the packet can also help control your food intake.
6. Drink Enough Water
Drinking water is essential for general well-being. It is also important for women encountering menopause. Research indicates that drinking enough water helps lose weight because it suppresses appetite. It also helps lose fat deposits by inducing lipolysis, a process of breaking down stored fats. [13][14]
7. Manage Stress
Women often experience stress while undergoing menopause. According to research, stress is linked to weight gain due to increased appetite and slower metabolism [15]. Incorporating stress-busting techniques like meditation, yoga, Tai-chi, deep breathing, and aromatherapy may help alleviate symptoms.
Frequently Asked Questions
What is the fastest way to lose weight during menopause?
Here are some tips that, when followed, can help you lose weight quickly during menopause:
- Mindful eating
- Regular exercise
- Drinking enough water
- Curbing your sweet tooth
- Including enough fiber into your diet
- Limiting your alcohol consumption
- Portion control
- Reducing your stress levels
- Getting enough sleep
What foods should you eat during menopause to lose weight?
You should eat the following foods while wanting to lose weight during menopause.
- Calcium and vitamin D-rich foods: Greek yogurt, low-fat milk, cheese, eggs, sardine, salmon, broccoli
- Omega 3 fatty acids: Flax seeds, chia seeds, tuna, mackerel
- Lean proteins: Poultry, lean beef, tuna, turkey, lentils, tofu, beans,
- Green vegetables: Spinach, kale, bok choy, arugula, cabbage, watercress, collard greens, broccoli, cauliflower
- Whole grains: Millet, barley, quinoa, bulgur wheat, brown rice, red rice
- Healthy fats: Avocado, sardine, mackerel, sardine, tuna, and salmon, different nuts and seeds, and olive oil
- Phytoestrogen foods: barley, grapes, green tea, black tea, soybeans, peanuts, flax seeds, plums, berries.
What are four foods to manage menopause?
The four primary foods to manage menopausal symptoms are green vegetables and fruits, lean proteins, whole grains, and dairy products. Besides, food rich in phytoestrogen and healthy fats are also helpful.
Final Words
You should prioritize weight loss during menopause as it can lead to numerous health issues like heart disease, impaired metabolism, reduced bone density, etc. Losing weight during menopause may seem challenging, but a strong mindset can make it happen.
Eating nutritious food, exercising regularly, improving your sleep pattern, yoga, meditation, deep breathing techniques, and reducing stress levels can help promote overall health and well-being throughout menopause and beyond.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
References
- Changes in muscle mass and strength after menopause – PubMed. (2009, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/19949277/
- Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021, June 23). Nutrition in Menopausal Women: A Narrative Review. PubMed Central (PMC). https://doi.org/10.3390/nu13072149
- Dairy products, yogurts, and bone health – PubMed. (2014, May 1). PubMed. https://doi.org/10.3945/ajcn.113.073056
- Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women – PubMed. (2008, April 1). PubMed. https://doi.org/10.1089/jwh.2007.0359
- The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) – PubMed. (2014, September 1). PubMed. https://doi.org/10.1016/j.maturitas.2014.07.005
- Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women – PubMed. (2015, July 1). PubMed. https://doi.org/10.1097/GME.0000000000000378
- Systematic Review of the Mediterranean Diet for Long-Term Weight Loss – PubMed. (2016, April 1). PubMed. https://doi.org/10.1016/j.amjmed.2015.11.028
- Mediterranean Diet Plan – Much, Inc., E. T. (n.d.). Eat This Much, your personal diet assistant. Eat This Much. https://www.eatthismuch.com/diet-plan/mediterranean/
- Friedenreich, C. M., Neilson, H. K., O’Reilly, R., Duha, A., Yasui, Y., Morielli, A. R., Adams, S. C., & Courneya, K. S. (2015, September 1). Volume of Aerobic Exercise and Adiposity in Postmenopausal Women. Effects of a High Vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial | Breast Cancer | JAMA Oncology | JAMA Network. https://doi.org/10.1001/jamaoncol.2015.2239
- Earnest, C. P., Johannsen, N. M., Swift, D. L., Lavie, C. J., Blair, S. N., & Church, T. S. (2013, April 8). Dose Effect of Cardiorespiratory Exercise on Metabolic Syndrome in Postmenopausal Women. PubMed Central (PMC). https://doi.org/10.1016/j.amjcard.2013.02.037
- Conceição, M. S., Bonganha, V., Vechin, F. C., de Barros Berton, R. P., Lixandrão, M. E., Damas Nogueira, F. R., de Souza, G. V., Traina Chacon-Mikahil, M. P., & Libardi, C. A. (2013, September 16). Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women. PubMed Central (PMC). https://doi.org/10.2147/CIA.S44245
- Sleep, Health, and Metabolism in Midlife Women and Menopause: Food for Thought – PubMed. (2018, December 1). PubMed. https://doi.org/10.1016/j.ogc.2018.07.008
- Painter, S. L., Ahmed, R., Hill, J. O., Kushner, R. F., Lindquist, R., Brunning, S., & Margulies, A. (2017, May 12). What Matters in Weight Loss? An In-Depth Analysis of Self-Monitoring. PubMed Central (PMC). https://doi.org/10.2196/jmir.7457
- Thornton, S. N. (2016, June 10). Increased Hydration Can Be Associated with Weight Loss. PubMed Central (PMC). https://doi.org/10.3389/fnut.2016.00018
- Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants – PubMed. (2014, July 1). PubMed. https://doi.org/10.4103/0976-9668.136180
- van der Valk, E. S., Savas, M., & C. van Rossum, E. F. (2018, April 16). Stress and Obesity: Are There More Susceptible Individuals? PubMed Central (PMC). https://doi.org/10.1007/s13679-018-0306-y