Ideal diet to lose weight during menopause

To lose weight during menopause, it's necessary to adopt a proper diet. In order to do this, it's best to follow a doctor's instructions.
Ideal diet to lose weight during menopause

Last update: 01 March, 2021

At the end of the climacteric (phase in which women make the transition from a reproductive stage to the opposite), a series of changes occur in a woman’s body. One of the most noticeable is usually weight gain.

Weight gain can cause great concern. That’s why many women seek to adopt a diet to lose weight during menopause, which helps them avoid being overweight and obese.

Health experts indicate that it’s possible to lose weight during menopause, as long as you adopt and maintain a diet that’s appropriate to the body’s needs, along with other good lifestyle habits.

They don’t recommend taking on random diets that promise results in a short time. More than anything else, these diets can only cause damage to one’s health in the long run.

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. 

The diet should be varied, rich, and sufficient. You will also need to include the different food groups to ensure your body gets the nutrients it needs to function properly.

It’s not about going to extremes and completely eliminating certain foods. It’s about helping your body obtain quality nutrition.

In addition to eating a balanced diet and in accordance with the doctor’s instructions, it will be essential to maintain good hydration and an appropriate exercise routine during menopause.

Keep in mind that the body works according to habits and customs. If the habits aren’t the most appropriate, it’s most likely that the body won’t show the best results. As the saying goes: we are what we eat.

The ideal diet

You can use the following diet model as a reference when designing your own meal plan.

However, it’s necessary to bear in mind that it’s not mandatory to adopt it as is. You have to make sure you take your body’s needs into consideration. To do this, you must take into account the doctor’s or nutritionist’s indications.

1. Limit your carbohydrates

Make sure to include all the food groups in you diet.

When you go to the grocery store and start looking for everything you need, it would be wise to avoid carbohydrates. This will help you start the diet with more conviction, and your health will thank you.

Remember that pasta, fatty cheeses, butter, and fried foods result in fat retention and can contribute to weight gain.

2. Include more vegetables in your meals

During menopause, you’ll notice lots of changes; even in your appetite, which 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 diet to lose weight during menopause are:

  • Tomatoes.
  • Carrots, rich in vitamins A, E, and D.
  • Lettuce, ideal for salads and side dishes of all kinds.
  • Broccoli, the antioxidant that will help you with meals the most.
  • Onions, which have lots of protein, minerals, antioxidants, and even calcium.
  • Peppers, you can add them to almost any dish to give it an interesting flavor.

3. It’s not a myth: you need calcium

Your body needs calcium.

You’ll probably be familiar with this common topic by the time you reach this stage: calcium intake. Don’t worry – the good news is that it doesn’t have to be as boring as taking pills and supplements of this mineral. In fact, milk, plain yogurt, and nuts are perfect for you as they’re rich in calcium.

Keep in mind that balancing what you consume is ideal for your diet. A sedentary lifestyle is not your friend, never forget it.

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

During menopause, your body converts red meat into an excess of fats and it generally accumulates in the abdominal region.

You can replace red meat with fish and seafood. These provide excellent health benefits, and they’re delicious too.

Give these tips a chance and achieve your goal of losing weight during menopause. Nonetheless, take into account that other factors can condition your weight as well, so you must take the necessary actions to deal with them.

Goodbye to excess!

Exercise will help you lose weight.
Exercising is one of the best ways to stay healthy. Yoga is a very complete discipline that contributes to our well-being to a great extent.

In general, be sure to supplement any diet with a regular exercise routine, good hydration, and other good habits. Keep in mind that the more consistent your lifestyle is, the greater benefits you can obtain. If there’s something that your body rewards, it’s perseverance and common sense.

In addition to all this, you should stay away from tobacco and the consumption of industrial and alcoholic beverages. Also, you should say goodbye to all excesses, as they are harmful to you.

In any case, if the doctor gives you a specific indication, follow it so that you can enjoy health and well-being day by day.

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