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Diet to lose weight in menopause

by Alivia Nyhan
Published: Last Updated on

During menopause, you experience many hormonal changes, which can cause different alterations in the body, both internally and externally. For example, it is pretty standard that you gain a few kilos, and it is difficult to lose them since, during this stage, the distribution of body fat changes very significantly.

Although exercising can help you eliminate excess fat, the foods you eat also play a fundamental role in reducing the kilos during this stage. This is because, thanks to the natural nutritional composition of various foods, they can help your body stabilize more and achieve the goal you want to accomplish concerning your body.

Food is critical in this process. At FastlyHealwe want you to know a diet to lose weight in menopause. However, it would be best to visit a specialist to give you an eating plan that suits your condition.

What is menopause?

It is known as menopause, the period in which the woman’s reproductive phase ends. Over time, the ovaries gradually lose their ability to produce estrogen and progesterone, that is, the female hormones that regulate the menstrual cycle.

Menopause usually appears between 45 and 55 years of age. During this time, your body changes drastically, which causes you numerous imbalances, mainly in the hormonal aspect.

Menopause is complete when you have reached an entire year without having your period. Although it is a standard procedure of the body, some women may arrive at menopause due to different factors such as surgery, which causes a decrease in estrogen or using various drugs prescribed to treat breast cancer.

Symptoms of menopause

The symptoms of menopause can vary from one woman to another, although if it is surgical menopause, they are usually much more intense. Generally, they can last five years or more, and you start to notice them when you experience changes in the menstrual cycle. Usually, they begin to be very irregular, and this can last 1 to 3 years before they disappear entirely.

Among the most normal symptoms are:

  • Pounding or racing heartbeat.
  • Night sweats.
  • Hot flashes tend to be more intense during the first 2 years.
  • Menstrual periods appear less frequently until they stop entirely.
  • Insomnia.
  • Redness of the skin.

Other symptoms of menopause can include:

  • Joint pain
  • Some urine is leaking.
  • Decreased desire for sex or some changes in response to intimate relationships.
  • Mood swings, such as depression, irritability, and anxiety.
  • Infections in the vagina.
  • Irregular heartbeat
  • Headaches.
  • Forgetfulness, although it is not usually widespread.

Example of a diet for menopause

Losing weight during menopause is significantly complicated by the changes that the body goes through, in which hormones do not work as before and do not distribute fat properly; However, different ovo-vegetarian menus provide few calories and combined with minimal exercise plus the consumption of plenty of water, can significantly help you lose a few kilos.


Starting the day, you can prepare some natural orange or apple juice without sweeteners, or if you prefer a hot drink, you could opt for a coffee with soy milk. You can accompany it with skimmed yogurt, two wholemeal toast, three wholemeal cookies, or a fruit salad.


Mid-morning, it is perfect for you to drink an infusion of your liking, complementing it with some low-fat cheese or vegetable sandwiches with whole wheat bread. Other options are to eat a serving of fruit or toast with cold turkey meat and fresh cheese.


For lunch, you have many options; some examples to prepare could be roast chicken accompanied with a fresh salad and two whole-wheat toast or boiled spinach with gratin cheese, a French omelet, and a portion of fruit. You can also include fish like sole, hake, or tuna with roasted artichokes or baked broccoli and cauliflower.

Afternoon snack

At snack time, you would like to eat skimmed yogurt with four macadamia nuts or almonds and green tea or some natural juice, for example, lemon or grapefruit.


At dinner, you can make sautéed mushrooms, carrot soup, and two toasts of bread with cold turkey meat or some steamed potatoes accompanied with spinach and lettuce and carrot salad. Another alternative is a grilled chicken burger, two toast with low-fat cheese, and low-fat yogurt.

You must bear in mind that this diet is only a small guide. It is most recommended that you consult with the nutritionist to include the foods that provide you with the most benefits of losing weight in menopause and general health.

Other tips for coping with menopause

To face menopause, you should avoid consuming caffeine, alcohol, and spicy foods. We recommend that you eat soy foods, as it contains estrogens and a lot of calcium, vitamin D, and supplements.

In addition, you should do moderate sports regularly, and Kegel exercises daily to strengthen the muscles of the bladder and pelvis. Also, you should wear light and layered clothing in case you have hot flashes, drink plenty of water, and do breathing exercises.

On the other hand, it is recommended that you remain sexually active and use water-based lubricants or a vaginal moisturizer during intimate relationships.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.

If you want to read more articles similar to Diet to lose weight in menopause, we recommend that you enter our Food category.

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