2023-10-03 08:34:05
Title: Expert Recommendations on Diet to Combat Weight Gain during Menopause
Subtitle: Emphasizing plant protein and vegetables can help maintain weight and reduce the risk of osteoporosis
Date: October 3rd, 2023
By: Natalie Hull-Deichsel
As women experience menopause, many may notice an unwelcome increase in weight. However, experts recommend adopting a different approach to eating as early as the age of 50 to counteract this effect. By focusing on plant protein and vegetables, women can better manage their weight during this transitional phase.
Menopause usually occurs between the ages of 40 to 45 and can bring about various symptoms, including hot flashes, sleep disorders, depression, and headaches. For some women, weight gain, particularly in the abdomen, may also be a consequence of menopause and hormonal changes. To maintain a healthy weight or even shed a few pounds, it is advised to incorporate plant protein and vegetables into their diet.
According to nutritional experts, modifying one’s diet not only helps prevent weight gain but also reduces the risk of osteoporosis. As menopause leads to hormonal changes and a decline in estrogen levels, there is a loss of bone density and alterations in bone structure, as indicated by information from portal “Gynecologists online.”
In addition to weight management, change in the diet can effectively address other menopause-related concerns. It can be a valuable strategy for women entering this phase in their lives. Furthermore, replacing some carbohydrates with proteins can be an effective method for maintaining weight during menopause. Women experience a drop in their basal metabolic rate, which can be up to 40%, resulting in a decrease in calorie-burning capacity. Typically, women burn only 1,800 calories instead of the usual 2,200 calories. Without changes in eating habits, this reduction in calorie expenditure can lead to weight gain, as explained by nutritionist Heike Lemberger on “North German Radio.”
Experts recommend that women increase their protein consumption, particularly from plant-based sources, starting in their late 40s. Quinoa, in particular, is highlighted as an excellent source of protein that can be combined with various foods, such as broccoli, providing a satisfying and nutritious option.
The following protein sources can replace carbohydrate-rich foods during menopause while keeping individuals feeling satisfied:
– Fish
– Tofu
– Small quark
– Cottage cheese
– Eggs
– Mushrooms
– Almonds
– Peanuts
– Pumpkin seeds
– Arugula
– Radish
– Broccoli
– Cauliflower
– Spinach
– Legumes such as beans, lentils, and chickpeas
– Flax seeds
– Quinoa
It is important to note that this article serves as general information regarding health topics and should not be used for self-diagnosis, treatment, or medication. It should not replace a visit to a healthcare professional. For specific medical queries, it is advised to consult with a doctor or medical expert.
This article was generated with the assistance of artificial intelligence and reviewed by editor Natalie Hull-Deichsel before it was published.]
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