5 Keys for a Diet for Losing Weight During Menopause

· July 15, 2018
Are you trying to lose weight during menopause? Are you worrying about the problems associated with being overweight? Try out these key tips to take care of yourself during this time of life.

Losing weight during menopause is a good idea not just for aesthetic reasons. Although at this point in your life it’s normal to worry about your figure, the right body weight is important for your overall health.

Your body and its functions suffer an abrupt change as a result of hormonal changes during menopause. Your metabolism slows down and there is a greater tendency for accumulating body fat, fluid retention, and loss of muscle mass.

To counteract all these effects, it’s crucial to understand the role played by your diet. Although many people ignore its importance, sticking to a good diet is the main factor in maintaining a healthy weight and avoiding illnesses.

What are the keys to losing weight during menopause? What changes do you need to make to your diet?

Many women want to know the answers to these questions. In this article, we’ll share a series of recommendations.

A Healthy Diet for Losing Weight During Menopause

Sticking to a healthy diet is the best way of losing weight during menopause. Although it’s a good idea to adopt other complementary habits, eating foods with high nutritional value will help optimize your metabolism.

Because of the changes the body undergoes at this stage in life, you need to make sure you’re getting the right amount of nutrients. In fact, there are some special nutritional requirements for preventing chronic illnesses like osteoporosis and arthritis.

The good news is that you don’t need to make harsh restrictions or follow strict regimes. By combining healthy ingredients, you can design a balanced, complete diet plan which controls fats and calories.

Foods for Losing Weight During Menopause

A selection of foods for losing weight during menopause


If you want to support your metabolic functions to lose weight during menopause, it’s a good idea to include some particular foods that are really good for this purpose, like:

  • Lean meats (chicken, pork or turkey)
  • Fish and seafood
  • Whole grains (oats, rice, wholegrain bread, etc.)
  • Fruits and vegetables
  • Legumes (Beans, lentils, peas, soya)
  • Nuts and seeds
  • Healthy fats (olive oil, avocado, sunflower oil)

The Keys Aspects of a Diet for Losing Weight During Menopause

As well as bearing these ideal foods in mind for losing weight during menopause, it’s good to put into practice some key aspects to make your diet more healthy and effective.

1. Increase Your Protein Intake

A selection of protein-rich foods

Protein-rich foods with a high biological value are essential for any diet during menopause. This macronutrient helps to maintain the body’s lean mass and is also a source of energy for better performance.

Including more protein in your diet will complement any exercise you do to maintain muscle mass. At the same time, it “boosts” the metabolism to help lose weight more easily.

Some protein-rich foods include:

  • Lean meats
  • Fish and seafood
  • Legumes and nuts
  • Eggs and derivatives
  • Dairy products

2. Eating a Balanced Breakfast

Proteins with Breakfast

One of the big mistakes that menopausal women make is to skip breakfast in order to “save calories.” Far from being good for losing weight, this makes you weaker and increases your hunger.

A healthy and balanced breakfast should consist of 25% of your daily calorie intake. You can’t simply replace breakfast with a coffee or some biscuits, nor processed foods or ready-meals.

3. Increase the Amount of Fruit and Vegetables you eat

A wide selection of fruit and vegetables

Fruits and vegetables are great for people who are trying to lose weight during menopause. They’re full of nutrients and properties which help to burn fat without negatively impacting your health.

  • We recommend that you eat between five and six portions per day to control your hunger, gain energy, and improve your metabolism.

4. Avoid Saturated Fats and Sugars

The metabolism works at a slower pace with the onset of menopause. For this reason, so that you don’t overload it, it’s important to limit the amount of saturated fats and sugars in your diet.

  • Processed foods, bakery goods, and sweets, shouldn’t form part of your diet. It’s important to read the label so that you don’t mistakenly include them.

5. Increase your Water Intake

Woman drinking water

Drinking enough water continues to be one of the key things for maintaining a healthy and balanced body weight. This vital liquid helps to detox your body, regulate body temperature, and avoid energy drops.

  • Drinking water makes you feel fuller for longer between meals and improves digestion. As a result, you should try and drink between 6 to 8 glasses a day.

Are you trying to lose weight during menopause? Are you worrying about the problems associated with being overweight? Try out these key tips to take care of yourself during this time of life.