Best Diet Plan For Menopause

Foods To Eat During/after Menopause

The BEST Insulin Resistance Diet Plan for Menopause!

To say that nutritional science is confusing is an understatement.

There’s no shortage of experts out there telling you what foods to eat and which foods to avoid.

This type of information causes confusion because many of the experts contradict one another frequently.

So what is the “truth”?

The truth is that there is no single perfect diet that will work for each and every person.

The exact amount of foods that you consume will be different from the next woman and that’s okay.

The goal here is to focus on a general “group” of healthy foods that you can then tweak and adjust to your body over a period of time.

With this logic in mind, I’ve put together a list of healthy foods that you should be eating if you are in menopause .

You can find the list of foods to eat during menopause below:

If you are struggling with what type of diet to eat after reading this then you can always start with the mediterranean diet.

This isn’t the only diet you can use for weight loss in menopause, but it does offer a great starting point for many women.

Foods To Help Menopause Symptoms

Plant-based foods that have isoflavones work in the body like a weak form of estrogen. For this reason, soy may help relieve menopause symptoms, although research results are unclear. Some may help lower cholesterol levels and have been suggested to relieve hot flashes and night sweats. Isoflavones can be found in foods such as tofu and soy milk.

Get Plenty Of Protein

Protein is another important nutrient to include, as it can help offset age-related muscle loss, per the Mayo Clinic.

The 2020-2025 Dietary Guidelines for Americans suggests people who are AFAB and ages 50 and older eat 5 to 6 ounce equivalents of protein per day. Ounce equivalents refer to what “counts” as an ounce of protein, per the USDA. Examples include an ounce of meat, poultry or fish one egg a tablespoon of peanut butter a quarter cup of cooked beans and a half ounce of nuts or seeds.

Here are some high-protein foods to work into your breakfast :

  • Soy products like tofu or tempeh
  • Protein-rich grains like quinoa
  • Lean meats like chicken and turkey
  • Fish like salmon and tuna

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A Sample Day On A Menopause Diet

Heres what a day of eating on the menopause diet by Ward and Wright looks like. Since meal timing is important, snacks are ideally eaten before dinner.

  • Breakfast: 1/2 cup of oats made with 1 cup of low-fat milk mixed with 2 teaspoons of almond butter and a small, sliced banana served with 1 scrambled or hard cooked egg and coffee with low-fat milk.
  • Lunch: Tuna mixed with 1 tablespoon of mayonnaise layered with lettuce and tomato between toasted whole-wheat bread. Serve with sliced red peppers.
  • Dinner: Salmon served with 1/2 cup of cooked whole-wheat pasta tossed with 1 teaspoon of extra virgin olive oil and roasted broccoli.
  • Snacks: 1/2 cup each plain, nonfat Greek yogurt and berries 3 cups popcorn sprinkled with 1 tablespoon parmesan cheese.

Best Foods For Menopause

The Menopause Diet Plan by Elizabeth M. Ward M.S., R.D ...

    When you’re going through menopause, diet can help alleviate the symptoms that come with it: Mood swings, hot flashes, weak bones, slower reaction times. While most of us focus our thoughts on what we can’t change, there are actually a number of things that can be done to help us age gracefully and healthfully and work through menopause with ease. One of which is changing up your shopping list!

    With that in mind, we reached out to some of the wellness industry’s leading experts and asked them what women should load our plates with to mitigate the symptoms often associated with menopause. And while you’re tweaking your diet, scrap these foods that age you 20 years from your routine, too!

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    The Menopause Diet 5 Day Plan To Lose Weight In No Time

    During menopause, many women unwillingly add some weight. This can be frustrating, especially those who are already doing their best to keep the pounds off or otherwise maintain a healthy weight. These days, people are turning to meal plans to help shed pounds. For those who have decided they are effective for weight loss, there are menopause diet plans to help with weight loss during this time. Today we will look at a menopause diet 5 day plan to lose weight. We will also look at other ways one can safely lose weight during menopause. Let us get started!

    Whole Fruits And Veggies

    I know were all tired of hearing that we have to eat more fruits and veggies. But the fact is, we really do

    In the same way that firemen rely on water to put a fire, our bodies need the antioxidants, vitamins and minerals from fruits and veggies to cool down the inflammatory flames in our bodies.

    So, dont hesitate to load up on this category of foods.

    Now, one sub-category of veggies that can be especially helpful for hormones is cruciferous veggies. These veggies contain sulfur, which the body uses to make glutathione (an important detoxifier that binds to toxins and escorts them out of the body.

    Theres no shortage of fruits and veggies to choose from so the list below highlights just a few:

    • berries
    • sweet cherries
    • turkey
    • lamb

    Also, be aware that meat takes a lot more effort to digest . And since we want to reduce the amount of stress on the body, its important to consume meats just a few times a week. I generally suggest no more than 3 times a week in total.

    In addition, while were on the topic of meat, bone broth is a fantastic source of healing nutrients for the gut. Its packed with minerals and 17 different amino acids including collagen !

    And unlike eating actual meat, bone broth is easy on the digestive system because its a liquid.

    So, definitely consider adding bone broth to your hormone balance diet plan. You can make your own or buy it but just make sure its made from the bones of grass-fed, antibiotic-free and hormone-free cows.

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    Eggs Are A Good Thing

    Shapiro is a big fan of eggs, which she considers a great source of vitamin D, as well as iron and B vitamins. “All the nutrients we need to feel energetic and keep our bones strong are packaged in one small shell!” When possible, opt for cage-free, organic eggs. Ideally, you’ll also be buying eggs from pastured hens raised locally.

    Benefits Of Complying With Customized Keto Diet Plan

    BEST diet for menopause? Keto, Vegan, Vegetarian, Paleo?

    The initial and probably the most common benefit of the plan would be that it will lead to losing excess weight provided that you do not take in more calories than needed by your body.

    It makes use of only healthy and balanced food sources and also it is based upon a scientifically tested technique as well as study recommending that it sustains optimum mind function and also can potentially have some cancer advantages.

    Some advantages of the keto diet plan and also just how it may help in achieving your goals.

    Weight Loss

    Numerous researches have revealed that a keto diet regimen has a favorable effect on body weight as well as energy degrees.

    This is mostly because reduced insulin levels brought on by the low-carb diet regimen assistance to remove excess water from the body while also increasing metabolism.

    Because of this, you can expect fat burning while also having more power, which can be extremely advantageous in controlling calorie consumption as well as accomplishing weight goals.

    Healthy Psychological Performance

    The ketones created from a low-carb diet regimen are a much more effective resource of power than sugar.

    Studies have actually shown evidence of psychological health renovation and also also help with diseases such as Alzheimers and also Parkinsons.

    A diet high in fats assists to keep the equilibrium of omega twos and 6s in the body, which are essential for optimum brain function.Best Diet Menopause

    Minimized threat of Persistent Illness

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    Increase Your Physical Activity

    ‘No healthy lifestyle plan is complete without physical activity, which helps you burn calories, maintain muscle and bone health, lower diabetes and cancer risk, reduce stress, and so much more. We are firm believers in moving every day.

    ‘You probably need to sit less. Modern life makes it far too easy to kick back, but theres a significant energy expenditure price to pay for being more sedentary that must be acknowledged and reckoned with.’

    What Is The Best Diet For Menopause

    The Mediterranean diet, popular in Greece and Italy, is a diet rich in vegetables, fruit, fish, and olive oil. The Mediterranean diet includes rare red meat consumption, which helps to reduce saturated fat. The plant proteins increase antioxidants.

    The Harvard T.H. Chan School of Public Health reports that the Mediterranean diet is excellent for heart health, blood pressure, brain health, and weight loss. And, it just so happens it may decrease menopausal symptoms, too.

    The traditional Mediterranean diet is void of processed foods like refined carbohydrates and integrates healthy fats, says Trista Best, RD, a registered dietitian at Balance One Supplements. Both of these characteristics are excellent for women going through menopause because it is naturally anti-inflammatory and loaded with beneficial nutrients.

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    Short History Lesson Alert

    Greek and Mayan women share different experiences of menopause.

    Historically, Greek women started out as subsistence farmers. Menopause for them happened at 47, compared with the average age of over 50 in the US. About 75 % of the Greek women experienced hot flashes.

    Mayan women resided in the southeastern part of Yucatan, Mexico. Menopause for them happened earlier than in Greece or the US, at an average age of 42. Unlike Greeks and Americans, hot flashes were unknown among Mayan women. They have no word for them. Midwives and medical professionals reported that hot flashes did not occur to the women in their area, nor are they mentioned in any Mayan medical books.

    The Mayan diet consisted primarily of corn, beans, tomatoes, and other vegetables, with very little meat and no dairy products. It is extremely low in animal products and low in fat. Greeks, while they also ate their vegetables and legumes, also a lot of meat, and dairy as does the cuisine of other countries in Europe and North America.

    How Frequently Should You Eat

    What to eat for... Menopause

    Should you eat every 4 hours?

    Should you have 1-2 large meals per day?

    Which is best for weight loss during menopause?

    The answer is not clear and it probably depends more on your body than anything else.

    Some studies have shown that consuming smaller but more frequent meals can help reduce the symptoms of menopause .

    But this comes at a cost of potentially worsening insulin resistance in some individuals.

    If you suffer from significant menopausal symptoms which are affecting your quality of life, then it’s probably a good idea to trial out smaller but more frequent meals.

    Doing a trial run can help you determine if this method of eating is better for you.

    On the other hand, you might find that larger but less frequent meals work best for your body and your metabolism.

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    What To Eat During Menopause To Lose Weight

    If you are looking for menopause and weight loss diet, search no more because we have narrowed down the list to 3 diets that you can apply on your menopause period. It can be a bit of a challenge where to start dieting on food or what food should you eat first, or what meal plan you should make for the day. To make your life easier here are the three diets that we have carefully chosen for you.

    Pros And Cons Of The Galveston Diet

    It may be that the diet itself is helpful for midlife women. Or perhaps all the expansive support and hand-holding is whats most beneficial. After all, as Haver notes, a lot of women are desperate to learn more about whats happening in their bodies during perimenopause and menopause, and many doctors dont help them.

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    Top Tips For Managing Weight At Menopause

    Has reading this far made you depressed and discouraged? Dont be. While you cannot prevent menopause, you can prevent some of its negative health impacts through diet and lifestyle changes.

    Remember, however, good health is more than simply a number on the scale. As we have noted in other places on our site, you do not have complete control over how much weight you lose, how fast you lose it, and what body parts you lose it from. Managing these expectations is part of long-term success. Make sure you read our guide on setting expectations.

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    Menopause Diet Plan To Lose Weight| Women Over 50

    A diet that balances blood sugar is a sensible and sustainable approach to weight management for women in midlife, says Jackie, whose Happy Menopause podcast is well worth a listen. Eating a combination of protein such as meat, fish or tofu and complex carbohydrates, such as vegetables or wholegrains, with each meal will help keep you fuller for longer. And it will reduce the sugar and carb cravings that often lead to weight gain, she says.

    Importantly, Jackie recommends women dont fall for fad diets. Avoid yoyo dieting and super-strict regimes. These will just confuse your body and may cause the metabolism to slow down, making it even harder to lose weight, she explains.

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    First What Is Menopause

    Menopause marks the end of a womans menstrual cycles. It is defined as a full 12 months without a menstrual period for women over the age of 40.2 While the average age in North America is around 52, the hormonal changes can start in a womans early 40s and last into her 60s.3

    Research shows that the timing of menopause is a complex mix of genetics, ethnicity, geography, socio-economic status, and lifestyle factors. 4

    The symptoms of menopause are well known: hot flashes, night sweats, mood changes, brain fog, headache, disrupted sleep, vaginal dryness, bloating, and more. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints.5

    Its estimated that most women, without changing anything in their diet or lifestyle, gain an average of 2 to 5 pounds during the menopausal transition. However, some gain much more than this.6

    Foods To Include In Your Menopause Diet

    Your overall focus should be on broadening your diet in the menopause, says Laura Southern, nutritional therapist at London Gynaecology. The nice thing about supporting hormone health when thinking about the menopause is we can focus on including lots of foods, rather than removing them, she says.

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    Vitamins And Supplements To Support Your Hormone Balance Meal Plan

    Although supplements are not a substitute for a healthy diet, the right ones can definitely help you feel better faster as you work on longer term dietary changes.

    Some of the best supplements for supporting hormonal imbalance include:

    • Shatavari: known as the Queen of Herbs in Ayurveda traditionally used to balance the menstrual cycle and support female hormones during all phases of life.
    • Maca: traditionally used to support the menstrual cycle and fertility during menopause it may help improve libido and vaginal dryness.
    • Matcha green tea: lowers excess testosterone regulates blood sugar and improves insulin sensitivity cools inflammation.
    • Vitex : supports ovulation lowers elevated prolactin increases progesterone and may help with short luteal phase.
    • Cinnamon: regulates blood sugar soothes cramps may support ovulation.
    • Turmeric: anti-inflammatory helps with insulin resistance supports liver health.
    • Green algae : very nutrient dense rich in proteins anti-inflammatory supports detoxification.
    • Vitamin D: supports thyroid function supports fertility regulates blood sugar.
    • B-vitamins: involved in just about every aspect of our health including fertilization, implantation, regulating blood sugar, improving mood swings, supporting thyroid and adrenal functionand much more!

    Now, if youre thinking that you have to buy all of these individually, you dont

    You can usually get all of these in one supplement blends.

    Why Do Some Women Put On Weight During Menopause

    Pin on menopause diet plan healthy eating

    The dieticians say there’s far too little research about menopause and weight gain: ‘Midlife womens lives are complicated and often in transition on many fronts, and research to date has struggled to tease out the differences between weight gain related to age and that specifically attributed to shifting hormones. We do know that metabolism changes, especially once a woman is in her 40s, and it plays a major role in midlife weight gain.’

    ‘We do know that metabolism changes, especially once a woman is in her 40s’

    That said, there’s one common reason middle-age can impact on our waistlines: ‘Unless youre genetically blessed, once you get into your 40s , you cant eat the way you used to without gaining weight. For the most part, a loss of muscle mass combined with less physical activity is to blame. Muscle mass peaks around age 30 and then begins a slow decline that will drag your metabolism down with it unless you get serious about adding some strengthening activity to your life.’

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