Menopause Weight Loss: Change to a Food regimen Plan That Can Assist You Keep Your Weight

Weight gain during menopause can leave women feeling drained and different from themselves and worrying if they will ever be able to shed unwanted pounds. And with so many diets designed specifically for menopausal women, a method has been found that will help bring an end to not only her weight gain but other symptoms as well.

Plant-based diets have been found to help women shed pounds without restricting their diet.

They are also associated with reduced symptoms such as hot flashes, where a daily serving of whole soybeans for 12 weeks helped reduce moderate to severe cases in menopausal women by 84 percent.

A 2018 study published in the National Library for Medicine revealed that menopausal women who followed a vegan diet with no other food restrictions “lost more weight overall at a higher rate” than those who followed a followed a low-fat, restricted diet.

Nutrition experts often recommend sticking to a balanced diet of whole foods, fruits, and vegetables when following a vegan diet, which will help you maintain a healthy weight.

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Nanette Santoro, associate professor of obstetrics and gynecology at the University of Colorado School of Medicine at Aurora and longtime menopause researcher, found that weight gain will vary from person to person.

She explained that a percentage of women “will experience faster weight gain and more fat accumulation around the abdomen during menopause.”

Ms Santoro recommended women switch their diets to whole foods to keep their weight in check.

“What women should take away from this is that they should focus on eating food — real food, not processed,” she said, citing In Defense of Food’s Michael Pollan’s advice. “Mostly from plants and not too much.”

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In a 2021 study of postmenopausal women, those who followed a plant-based, whole-food diet (limited processed foods) were able to successfully maintain their diet and weight for a year.

Researchers observed that participants who switched to a plant-based diet appeared to be “more engaged” in cooking and trying out new recipes.

A vegan diet does not require animal foods such as dairy and meat. Therefore, it is important to find new ways to incorporate alternative foods into a diet that still provide adequate nutrition.

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Although there are a variety of different vegan diets that are meat-free, they all share many of the same ingredients.

Experts found that a plant-based diet can help keep blood sugar in check due to the high fiber found in vegetables, fruits, legumes, and whole grains.

Fiber can lower cholesterol and help you maintain good bowel management.

Rather than spiking insulin in the body, causing calories to be stored as fat, these foods help the body burn fuel continuously.

Research from multiple studies has found that it can improve gut health by facilitating the absorption of the nutrients from foods that support the immune system and reduce inflammation.

A plant-based diet along with other methods such as intermittent fasting can also promote weight loss.

A 2021 review published in the JAMA Network Open found that there is “moderate to high quality” evidence of the benefits of weight loss for those experiencing menopause.

dr Lynn Pattimakiel, a board-certified menopausal doctor, said, “These types of eating behaviors can help you burn calories more efficiently.”

She made it clear that skipping meals is a “no go,” but revealed that some people find success when they burn their healthy target calories within an eight-hour window.

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