Gaining weight during menopause can make women feel deflated, different from themselves, and worried about whether or not they will be able to shed unwanted weight. One method has been discovered to help end not only weight gain, but other symptoms as well.
A plant-based diet has been found to help women lose weight without restricting their diet.
It has also been associated with a reduction in symptoms such as hot flashes, with daily consumption of whole soybeans for 12 weeks leading to an 84% reduction in moderate to severe cases in menopausal women.
A 2018 study published in the National Library of Medicine found that menopausal women who followed a vegan diet with no other dietary restrictions “had an overall higher proportion of more It turned out that I had lost weight.
Nutrition experts often recommend following a balanced diet consisting of whole foods, fruits and vegetables in a vegan diet to help maintain a healthy weight.
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Nanette Santoro, professor of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora and a longtime researcher of menopause, noted that weight gain varies from person to person.
She explained that a percentage of women experience “more rapid weight gain and more fat accumulation around the abdomen during the menopausal transition.”
Santoro recommended that women switch to whole foods to maintain their weight.
“The takeaway for women from now on is to focus on eating food. Real food, not processed food,” she says, referencing advice from Michael Pollan of In Defense of Food. “Mostly plant-based, not too much.”
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A 2021 study of postmenopausal women found that women who followed a plant-based whole food diet (restricting processed foods) were able to maintain a normal diet and weight for one year.
The researchers observed that participants who made changes to their plant-based diet seemed to be “more enthusiastic” about cooking and trying new recipes.
A vegan diet does not guarantee animal-derived foods such as dairy and meat, so it is important to find new ways to incorporate alternative foods into the diet while still providing adequate nutrition.
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There are various vegan diets to follow, but they all share many of the same ingredients.
Experts have found that going plant-based helps keep blood sugar levels in check because of all the fiber found in vegetables, fruits, legumes, and whole grains.
Dietary fiber lowers cholesterol and helps maintain good intestinal control.
These foods help the body steadily burn fuel instead of causing the body’s insulin to spike and storing calories as fat.
Studies from several studies have found that it improves gut health, supports the immune system, and reduces inflammation, making it easier to absorb nutrients from foods.
Eating a plant-based diet along with other methods such as intermittent fasting can also promote weight loss.
A 2021 review published in JAMA Network Open found that there is “moderate to high quality” evidence for weight loss benefits in people suffering from menopause.
“This type of eating pattern helps you burn calories more efficiently,” says Dr. Lynn Pattimakiel, a board-certified menopausal practitioner.
She made it clear that skipping meals is “absolutely no good,” but revealed that some people have had success with consuming their healthy calorie target within eight hours.
