The onset of menopause, the changes in the body that occur when a woman has not had menstruation for the past 12 months, and in the years before, can cause many symptoms, including weight gain.
During the peri-menopausal or menopausal transition, the production of female hormones (estrogen and progesterone) changes, which causes the redistribution of fat to the abdomen.
According to registered dietitian and co-author with Hillary Wright, Elizabeth Ward, weight gain and waistline enlargement are common complaints during this period. A natural guide to managing menopausal diet plans, hormones, health and well-being.
“Aging reduces your ability to burn calories, and lowering estrogen often results in excess abdominal fat,” Ward said today.
She also warned that changes in estrogen levels could also affect bone and heart health. Therefore, even if the main goal of a postmenopausal or perimenopausal diet is to lose weight, there are other factors to consider.
Health-conscious menopause helps manage these problems and lose weight. Or it helps prevent weight gain in the first place.
What is Menopause?
There is no peculiar menopausal diet, but Ward, in her book with Wright, plans a menopausal diet for decades of working with women, personal experience, and scientific literature. He pointed out that it was born from a deep digging.
Studies have resulted in a dietary plan that works well both premenopausally and postmenopausally. The basic principles of menopause in this book are:
Eat a plant-based diet. “A balanced diet plan rich in vegetable foods provides the right combination of healthy fats, fibers, vitamins, minerals and phytonutrients. Therefore, women, especially those experiencing menopausal disorders, may be experiencing it. It promotes the health of women over the age of 45 with sex, “says Ward. ..
Eat according to your body clock. Ward explained that we are dominated by the natural rhythms of the body that affect our health. “Diet timing is one of the most important principles of a menopausal diet,” she says, and diet timing is associated with weight control, blood sugar regulation, improved sleep, and perhaps a reduced risk of cancer. I added that.
I know your calorie restriction. The inconvenient truth is that trial and error is an unavoidable part of the weight management process, and women over the age of 40 need to adjust their food intake to avoid menopausal weight gain. “We hate the idea of counting all calories and recognize that the idea of doing it can cause bad memories of a diet. But everyone has a” budget “of calories. And if you’re not aware of your limits, eating a plant-based diet may not be enough, “Ward said.
The benefits burned by the science of menopause
Ward said today that the menopause in her book is a mashup of Mediterranean and dash diets. Similarly, it encourages the consumption of sufficient amounts of whole grains and vegetables, whole grains, nuts, seeds and other nutritious foods to help women feel satisfied. ..
This is important, she said.
The Mediterranean and DASH diets have been extensively studied, and findings suggest that both diets may contribute to improved health, including lowering the risk of type 2 diabetes and increasing blood pressure levels. ..
In addition, Ward said, “Mediterranean-style dietary patterns may improve quality of life by reducing the likelihood of overweight and women may have fewer symptoms associated with menopause.” I am saying.
She also said that this approach “is good for your gut and may help reduce the risk of heart disease, diabetes and cancer and improve the mood of menopausal women.”
Can I lose weight during menopause?
It may be more difficult to lose weight during the transition to menopause, but some dietary patterns may be better than others.
Ward suggested that the best way to lose weight during menopause is likely to be eating higher levels of protein and lower levels of carbohydrates than planned in the Mediterranean and DASH.
One large observational study by the Women’s Health Initiative, a long-term national health survey and government program strictly adheres to a low-carbohydrate diet plan (about 40% carbohydrate, medium fat, high protein). Women’s risk has decreased. For weight gain after menopause.
On the other hand, a low-fat diet with about 60% carbohydrates seemed to promote weight gain in these females.
Ward differs from traditional dietary plans, including those designed for weight loss, in her book’s menopausal diet, a plant-based diet plan with more protein and less carbohydrates, and dietary timing. He explained that it covers multiple pillars, including those that focus on calorie management and regular exercise.
“It’s a satisfying and enjoyable way to eat,” she said, adding that nothing is off limits. “You don’t have to worry about having dinner or drinks with your friends, going on vacation, or following plans that unrealistically limit the rest of your life.”
However, she said that if you want to lose weight during menopause, you should probably consume a minimal amount of sugar, highly refined grains, and alcohol.
Ward also emphasized the importance of physical activity for weight loss and other problems that may occur during the menopause.
“Regular exercise maintains muscle and bone health, reduces the chances of heart disease, reduces the risk of type 2 diabetes and cancer, and reduces stress,” she said.
What to Eat in a Menopausal Diet
seafood
poultry
egg
Dairy products
fruit
vegetable
Nuts and nut butter
seed
Leguminosae
Whole grains
Sample date for menopause
The meal days for menopause by Ward and Wright are as follows: Ideally, snacks should be eaten before dinner, as the timing of meals is important.
breakfast: 1/2 cup oat made with 1 cup of low fat milk mixed with 2 teaspoons of almond butter and 2 teaspoons of almond butter, and 1 scrambled or hard boiled egg and coffee and low fat milk A small sliced banana with it.
lunch: 1 tablespoon of tuna and mayonnaise, lettuce and tomatoes layered between toasted whole wheat bread. Serve with sliced red pepper.
dinner: Salmon is served with 1/2 cup of cooked whole wheat pasta mixed with 1 teaspoon of extra virgin olive oil and roasted broccoli.
snack: 1/2 cup each of plain fat-free Greek yogurt and berries (raw or frozen). 3 cups of popcorn was sprinkled with 1 tablespoon of Parmesan cheese.
Ward is likely to be sustainable and effective because the menopausal diet of her and Wright’s book contains a satisfying portion of fun food, and because it is not overly restricted. It explains.
“The word’diet’causes deprivation, but a menopausal diet should be considered as a way to increase happiness,” Ward said.
“This dietary pattern helps you to look and feel the best while reducing the risk of chronic illness that can later affect your quality of life.”
She also pointed out that not everyone, including nutritionists, is always eating perfectly. The menopausal diet is intended to help you make small changes to your routine that sticks to you in the long run.
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