What's A Healthy Menopause Diet?

Reduce symptoms of menopause AND target menopause belly fat? YES you can!

A healthy menopause diet plan that’s most effective for menopausal women and belly fat challenges should be well-balanced and nutritionally sound, but just what does that look like...really?

Perhaps the bigger (and REAL) challenge today is the fact that average North American diet doesn't contain an adequate amount of nutrient dense foods.

Therefore, as a peri-menopausal woman nears menopause age and begins to notice the signs and symptoms of menopause, she’ll need to do some fine-tuning in her personal ways of eating and lifestyle to something that’s a bit more akin to a ‘menopause diet’.

When estrogen levels begin to decline, muscle mass will also decrease and body fat will naturally redistribute itself in and around the abdomen and tummy area…yep, I’m talking about menopause belly fat, aka 'menopot'.

Based upon material provided by the USDA, it states:

"Nutrient-dense foods are those types of foods that provide considerable amounts of minerals and vitamins in addition to relatively fewer kilocalories."

MY MENOPAUSE DIET

Personally, my eating plan made up of approximately 40 - 45% low fat healthy proteins, 30 - 35% low glycemic carbs and approximately 20% healthy fats.

For me this has proven to be a simple yet effective menopause diet that helps me to avoid menopause belly fat. It’s macronutrients are divided differently than my Belly Fat Diet, which is more applicable to women in the early stages of peri-menopause.

Once you begin to enter the stage of peri-menopause going forward however, this Menopause Diet is far more effective for losing belly fat as our nutritional needs change.

Yes, I do increase my protein in my menopause diet. Most diets I see tend to be too high in carbs and too low in protein which just isn’t effective for losing menopause belly fat.

Protein stimulates many of the appetite-controlling and fat burning hormones in our body when eaten in the right quantities, so it can really pack a punch when it comes to losing menopause belly fat.

A simple way to keep protein intake higher is to supplement with Prograde’s Whey Protein powder.

At 32 gms. of protein per serving, one or two protein shakes daily is all it takes. It contains only 2 gms of carbs and is naturally sweetened with stevia. Most importantly, it’s a top quality product, it tastes great, it’s simple, it’s super convenient and it’s even portable.

In fact, those who don’t eat enough protein may experience increased food cravings and appetite, a slower metabolism, loss of lean muscle mass, fatigue, poor memory and even mood disorders.

Let’s take a more detailed glance at the food items that should be enjoyed on a regular basis especially during menopause.

A low carb or low glycemic index diet of fresh vegetables, fruits, and whole grain products as well as lean proteins and calcium rich foods are very beneficial nutrient dense type of foods you want to include daily.

NOTE THAT IT’S LOW CARB, NOT NO CARB. These foods should be the staple ingredients of your menopause diet.

Processed and highly refined high carb foods that have added sugars (high fructose corn syrup) along with harmful fats (saturated and trans fats) are certainly not nutrient dense and so are better avoided.

Watch Your Calorie Intake

Keep in mind that as your metabolism naturally begins to slow down, your daily caloric needs may also need to be reduced accordingly.

This is what trips up a lot of women when they are losing weight during menopause. When you’re calculating your calorie intake for weight loss, more often a calorie deficit of a little more than 250 calories per day is needed.

A Quick Word About Night Sweats and Hot Flashes

Night sweats and hot flashes are one of the most common signs and symptoms of menopause for women. In fact, you can sometimes even have a bout or two during peri-menopause!

If that’s an issue for you, you’ll definitely want to eliminate alcohol, sugar, caffeinated drinks, salt and spicy ingredients – all are diet related triggers.

Also, be extra sure to stay well hydrated as well. In fact, set a target to drink at least 7 - 8 glasses a day or even better figure out your individual daily water intake required for your body weight and go with that.

Don’t under estimate the power of drinking water for weight loss! Drinking plenty of pure, filtered drinking water is an effective strategy to naturally increase metabolism and to avoid visceral fat – otherwise known as menopause belly fat.

NATURAL VITAMINS AND SUPPLEMENTS FOR A MENOPAUSE DIET

Obviously, there isn't a simple food that contains all of the daily nutritional requirements needed during this life phase and eating the right foods in the perfect combination each day can be hard for even the most disciplined person.

Therefore I highly recommend adding additional supplementation using a quality multi-vitamin nutritional product that’s designed specifically for a woman’s changing nutritional needs during this phase of life. Natural vitamins and supplements can provide necessary insurance that your menopause diet has sufficient enough levels of important nutrients.

Calcium, A Vitamin, C, D, E, K, B-complex, iron, manganese, magnesium, phosphorous, zinc, potassium, fiber, isoflavones and phytoestrogens are most appropriate for a healthy menopause diet.

In fact, the USDA actually recommends that over 40 women should be including Vitamin B-12 along with Vitamin D dietary supplements, whether or not they follow a healthy diet plan.

Calcium

Calcium rich foods that you can enjoy on a regular basis during menopause can include cottage cheese, ricotta, yogurt, green spinach, broccoli and seafood.

The RDA with regard to calcium spans from 1000mg per day to 1500 mg daily.

A good calcium supplement is advisable to help you prevent osteoporosis, however be sure to take it together with a vitamin D supplement as it will help you to better absorb the calcium.

Also a recent study has linked osteoporosis to an insufficient intake of Vitamin K, although the link is still unclear. I’m sure we’ll be hearing more about this in the future as more research is done.

Phytoestrogens

Red clover is a phytoestrogenic natural herb that's very rich in minerals and contains all four of the major types of phytoestrogens.

Phytoestrogens are plant compounds that have estrogen like effects on the body and may help reduce the symptoms affiliated with decreased estrogen production, most notably night sweats and hot flashes.

Foods rich in phytoestrogens include whole grains, legumes, seeds together with seed oils (particularly flax seed), seaweed, fruits, leafy green vegetables, green tea and soy.

Omega-3/DHA Fish Oil

Omega-3 fatty acids can help to increase metabolic rate and increase fat burning. In fact, it’s known as one of those healthy fats that actually help you to burn fat!

Because of its superior anti-inflammatory properties it’s extremely effective in helping to relieve pain and inflammation in the body. This includes symptoms of PMS, peri-menopause, and menopause as well.

If joint pain and/or inflammation from arthritis have been preventing you from being more physically active this can be one of the most beneficial supplements you can take.

MENOPAUSE DIET AND EXERCISE

Even the best menopause diet isn’t a complete solution without mention of the necessity of some form of physical exercise.

It’s very important to be as active as possible all of your life, however this is the phase of your life that it is perhaps the most important.

Physical exercise helps keep joints lubricated together with muscles flexible and toned. It also drastically lessens the symptoms of PMS as well as peri-menopausal symptoms.

Overweight and obesity effects can include a heightened chance of developing cancer and heart disease.

Specific things you do or don’t do can cancel out any of the positive effects of vitamin and mineral supplements as well.

One thing in particular is the lack of exercise.

Those who refuse to exercise or live a very sedentary lifestyle are at significantly greater risk of developing osteoporosis.

Finally…if you’re in the process of making some of these necessary changes in your diet, including both a natural supplement regime and exercising regularly is vital to your weight loss success...and future well being.

Female Rejuvenator is a natural supplement that supplies calcium, red clover together with a plant component called 5-HTP, which in research studies is shown to provide a natural antidepressant and sleeping aid.

A healthy, balanced diet plan may not give relief from every single one of the symptoms of menopause, however adding Omega-3DHA Fish Oil and Female Rejuvenator together with a healthy menopause diet as well as daily exercise can certainly make an important difference.

What is Menopause?

Menopause Belly Fat Loss

Menopause Help & Resources List

Losing Weight During Menopause

Menopause Supplements for Women

About Your Soy Menopause Supplement

Natural Supplements for Menopause Symptoms Relief

18 Useful Tips to Manage Pre Menopause Symptoms

Coping With Menopause Weight Gain - 8 Effective Strategies

Menopause and Exercise Questions and Answers

Red Clover Health Benefits

Hormones and Weight Gain

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