Many women experience weight gain during menopause and this leads them to ask if there is a menopausal diet to help them fight it. If you are relatively thin all your life and gained weight during menopause, then you would really think that there is a connection between menopause and weight gain. But the truth is that there is little connection between them. The real reason why some women gain weight during menopause is a decrease in metabolism, which is really normal for people between 40 and 50 years old. And this happens to both men and women.
The slowdown in metabolism is normal, but it does not mean that it cannot be stopped or reversed. There are things that women can do to increase their metabolism, even during menopause. One of them is the menopausal diet. The beauty of this diet is that it is very simple to perform and will not ask women to radically alter their life.
What is the menopausal diet? This is simply a diet based on a healthier and more balanced diet plan that will not only help prevent weight gain, but will also greatly help relieve the symptoms of menopause. The menopausal diet should consist of at least 3 meals a day with healthy snacks in between. If you hate counting calories, the menopausal diet will please you, since it focuses more on serving sizes than calorie counting.
Eat less fat and carbohydrates. These two are the main culprits when it comes to gaining weight. The truth is that you don’t have to give up fats and carbohydrates all together. What you should do is eat good carbohydrates such as whole wheat and good fats such as olive oil.
Some quick tips on the menopausal diet:
- Fewer calories are needed to maintain premenopausal body weight. 1700 calories is the recommended daily amount for women experiencing menopause. As each decade passes after the age of 20, the caloric requirement is reduced by 2-4%. What used to be a normal amount of food to eat before menopause, now becomes too much, then.
- A healthy menopausal diet is necessary; They require many fresh fruits and vegetables, lean proteins and protein substitutes, complex carbohydrates and unprocessed oils. All women, regardless of their age, should consume between 20 and 30 grams of fiber a day. Refined flours and sugars should be avoided. Fat intake should not be more than 30% of daily calories.
- Water is a good simple and old fashioned idea. It is the perfect lubricant for aging of joints and muscles. Hydration is vital to keep the body systems running smoothly.
- Do not make a “diet”. In other words, do not reduce the amount of food you eat. If your body is accustomed to a fixed amount of food, and you reduce that amount, you will think that the famine has begun and will close your metabolism to save fuel reserves. What are these fuel reserves? That is the fat stored in your body. If your body goes into hunger mode, it will be very difficult for you to get rid of fat because the body thinks it should cling to it.
- Instead of counting calories, use portion control. Eat slowly and with determination. Make eating a ritual that affirms life.
The menopausal diet goes hand in hand with a healthier life during the golden years. Reducing caffeine, refined sugars and spicy foods will relieve hot flashes that most women experience. Getting enough calcium in the diet will save you from osteoporosis. Omega-3 fatty acids are vital for good vision and strong hearts. Omega-3 fatty acids reduce the levels of fatty triglycerides in the blood, which clogs the arteries and causes heart attacks.
The typical adult diet is generally not healthy these days. Fried foods and highly refined sugars have replaced good and solidly nutritional foods. If it’s you, a sudden change to a healthier diet may be altering your body’s systems. Go slowly, making small changes in your diet so as not to shake your body. Drink as much water as you can. If tofu and soy products are new to you, try small amounts until you get used to them. If vegetables are rarely consumed, add them gradually.
Every woman is different and will react differently to menopause. But the menopausal diet does not have to be tortuous to function. You will have to experiment a little to find what works for you. Following a healthy eating style will help relieve the symptoms of menopause.
To further help your metabolism, you must add exercise to your daily routine. A sedentary lifestyle can slow down metabolism. On the contrary, regular exercise is known as an effective metabolism booster.