A nutritionist named the best foods that you can eat during menopause to lose weight.
As most women go through menopause, their metabolism slows down, meaning they don't need to consume as many calories as before. Some may want to use menopause as an opportunity to shed unwanted pounds.
Here are some foods women should eat to help them lose weight during menopause, and some to avoid.
Best Foods during menopause
“Calciumis really important not only for those going through menopause, but for the nutrition of people in general. Foods rich in calcium help strengthen bones and maintain their healthy functioning,” says nutritionist Vasilisa Ponomareva exclusively for MedicForum.
Greek yogurt is a healthy alternative to breakfast or lunch. It is rich in calcium and protein , and also supports gut health and a healthy body.
“Pair it with fresh fruits and nuts (especially almonds) for a delicious, refreshing and healthy combination. Speaking of almonds, they are a good source of fiber and protein.”
Fiber helps regulate bowel movements, lowers cholesterol and helps control blood sugar. Almonds also boast an excellent fiber-to-calorie ratio and help you feel fuller longer.
Leafy green vegetables are essential for a healthy diet aimed at gradual weight loss.
“In particular,spinach is a superfood that is one of the best sources of magnesium, a vital mineral needed for a number of body functions, as well as reducing stress and anxiety.”
Cabbage and collardsare two more versatile leafy vegetables that you can include in your weight loss journey.
Lean proteins such as chicken, eggs, lentils, quinoa and tofu. are foods that will help you lose weight during menopause, says Ponomareva.
“All of these foods are guaranteed to make you feel fuller longer, and will also increase your protein intake.”
Portion control
Feeling full for a long time is a great way to make sure you don't overeat, which is a very common cause of weight gain. Portion control is a great way to control your calorie intake. Often psychological techniques, such as using smaller plates, can help you eat less without noticing hunger.
Stimulating metabolism, removing body waste, and naturally suppressing appetite are a few reasons why drinking water is such an important aspect of weight loss. Aim to drink 1-2 liters per day, or more if you exercise intensely.
Movement
Along with adding these foods to your dietit is recommended to walk 10,000 steps per day is the magic number needed to lose weight and lead a healthy lifestyle. While this is ideal, it may not be achievable for everyone for a number of reasons. However, any amount of walking is better than none.
Make healthier decisions, such as taking the stairs whenever possible, and gradually you will begin to see improvements.
Alcohol and caffeine
This may not be the news you wanted to hear , but drinking too much alcohol during menopause will not help you lose weight. Alcohol can disrupt sleep (an important time for weight loss) and add extra calories to your diet.
“Caffeine can make hot flashes worse. Women do not have to give up coffee and alcohol completely, but should drink both in moderation.”
Reasonable consumption should be acceptable for most people, but some may note that exposure to caffeine and alcohol worsens menopausal symptoms.
MedicForum previously wrote about the benefits of boiled eggs.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.