The hormonal changes during menopause can cause a considerable increase in weight, therefore modify dietary habits and bring a proper diet, in the best way to counteract it. Here is the best Diet To Lose Weight During Menopause.
Losing weight during menopause involves the combination of certain healthy habits to boost the functions of the metabolism and meet the nutritional requirements of this stage. And although it is not about making restrictions, you can make certain adjustments to avoid an excess of calories.
That is why we have compiled some recommendations to achieve a perfect diet and be able to lose weight during menopause.
Diet To Lose Weight During Menopause
1. Consumption of vegetables and fruits
By consuming vegetables and fruits daily, the organism is provided with the essential nutrients to enjoy good mental and physical health. They are also low in calories and have antioxidants and fiber that help you lose weight.
It is recommended to consume about five servings each day, thus maintaining the proper rhythm of metabolism and prolonging the feeling of satiety. Together, all this optimizes the process that combats overweight.
2. Pineapple and celery smoothie
Diuretic juices, water, and infusions are excellent support to lose weight during menopause, since they promote the elimination of retained liquids, improve the functioning of the lymphatic system and fight inflammation.
Among the best options is an infusion of artichokes, a celery and apple smoothie, pineapple juice, green tea and infusion of horsetail.
3. Include cereals and legumes
You should not exclude or restrict some food groups in a diet in menopause, being convenient to consume legumes and whole grains to get fiber, as well as healthy fats and lean meats that help to maintain a correct level of energy as well as excellent muscle health.
It is recommended the consumption of turkey and chicken breast, bluefish, seeds, and nuts, avoiding processed foods and sugars, as they are foods that lack the essential nutrients and are full of calories.
Therefore, it is recommended to eliminate the industrial foods from the diet such as bakery products, sweets, sausages, fried foods, canned foods, and soft drinks.
Example Diet To Lose Weight During Menopause
A simple example of a diet that can follow to lose weight during menopause, taking into account the recommendations given is:
On Empty Stomach:
When getting up and fasting drink two glasses of warm water, either alone or with a few drops of lemon.
For breakfast, you can have a skimmed yogurt and half a cup of strawberries with a little oatmeal.
Mid-morning a bowl of chopped fruit or a slice of whole wheat bread with a little low-calorie cheese.
At lunchtime, you can have a salad plate with pepper and olive oil, along with a portion of brown rice and baked chicken.
In the middle of the afternoon, two whole-grain cookies together with a cup of tea.
To dine, a portion of whole wheat pasta with a little chicken and a steamed vegetable garnish. Before going to bed, you can have a cup of tea to taste.
Image: Source: 1