Ideal Diet to Lose Weight During Menopause

07 December, 2018
Menopause is a difficult time for women, and is often a period when they put on a lot of weight. In today's article we show you how to keep your weight down during menopause.

Yes, it is possible to lose weight during menopause. It’s all a matter of taking certain factors into account and looking for the best options for you personally. Every woman wants to look good and have a nice figure, no matter how old she is.

During menopause, at which point you make the transition from a reproductive stage to a non-reproductive stage, a series of changes occur in your body. Many women gain weight, something that is viewed as unpleasant or uncomfortable.

That’s why women are looking for the ideal diet to lose weight during menopause to restore their confidence and improve their self-esteem.

Yes, it’s possible to lose weight during menopause

Although there’s no rule that can be applied to each and every woman, there are some dietary recommendations that are excellent guidelines for all. They include healthy lifestyle habits, such as: staying hydrated, getting adequate exercise, and of course maintaining a nutritious diet that provides your body with the benefits it needs.

These are the fundamental pillars of any diet. Your body works based off of your habits – so if you have a lot of bad habits, odds are you won’t see the best results. As the saying goes, you are what you eat.

It’s not about going to extremes and completely eliminating one food or another. It’s about helping your body obtain quality nutrition.

Today we want to share a very simple diet that’s easy to follow. You’ll find that with a little effort and a good attitude, you’ll not only lose weight during menopause, you’ll also manage to feel better and enjoy good health.

Visit this article: Tips to be happy and healthy during menopause

The ideal diet

1. Limit your carbohydrates

A plate with colorful foods arranged on it.
When you go to the grocery store and start looking for everything on your list, it’s best to avoid carbohydrates. This will help you start the diet with more conviction, and your health will thank you.

We’re talking about pasta, cheese, butter, fried foods, and other similar products. These cause you to accumulate fat and contribute to weight gain – and you don’t want that, right?

2. Add more vegetables to your meals

A selection of colorful vegetables.
During menopause you’ll notice lots of changes – even in your appetite – that will make changing your diet an uphill battle. Fortunately, vegetables are a great source of antioxidants, vitamins, and minerals. The best ones to include in your weight loss diet during menopause are:

  • Tomatoes
  • Carrots, rich in vitamins A, E, and D
  • Lettuce, for salads and all sorts of dishes
  • Broccoli, the best antioxidant source
  • Onions, with lots of protein, minerals, antioxidants, and even calcium
  • Peppers, which can be added to almost any dish to give it a great flavor

3. It’s not a myth: you need calcium

Some glasses of milk and nuts.
You’re probably already familiar with the idea of extra calcium intake when you reach menopause. Don’t worry – the good news is that it doesn’t have to be as boring as taking pills and supplements when it comes to getting enough of this mineral. In fact, milk, plain yogurt, and nuts are perfect for you as they’re rich in calcium.

Don’t forget that your diet should be balanced with, and enhanced by, a good exercise routine. A sedentary lifestyle is not your friend, never forget.

Read also: What to do for calcium deficiency

4. Reduce the amount of red meat and eat more fish

Some pieces of red meat.
During menopause, your body converts red meat into an excess of carbohydrates and it generally accumulates in the abdominal region. This is counterproductive if you want to lose weight or maintain your ideal weight.

You can replace red meat with fish and seafood. These provide excellent health benefits, and they’re delicious too. There are so many great ways of preparing fish as well. Give these tips a try and you too will lose weight during menopause!

  • Menopause and midlife health changes. In: Hazzard’s Geriatric Medicine and Gerontology. Halter JB, et al. 6th ed. New York, N.Y.: The McGraw-Hill Companies; 2009.
  • Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. March 8, 2016.2015-2020
  • Losing weight. American Heart Association. March 7, 2016.