Some people think that weight gain is inevitable during menopause and nothing can change it. It is true that, as menstruation disappears, estrogens decrease. This creates an imbalance of hormones in our body that produces emotional and physical changes, gaining weight.
However, it is not an excuse to give up or think that everything is the cause of menopause. Diet also influences. You must not stop following a healthy and balanced diet and continue taking care of yourself. Food can help take care of our line during this new stage of our life. In this FastlyHealarticle, we tell you some foods to avoid gaining weight during menopause.
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Diet to lose weight in menopause: varied and diuretic
The diet during menopause has to be varied, but preferably diuretic. Fluid retention is expected at this stage of life, so a more diuretic is the best diet.
You do not necessarily have to follow a strict diet when menopause, but it must be varied. For example, you should prioritize the consumption of certain vegetables such as:
- The spinach
- Broccoli
- Cauliflower
- The pumpkins
- Eggplants
Some diuretic foods that you can take are fruits such as:
- Pineapple
- Strawberries
- Watermelon
- Red fruits
- The Cranberries
But they also include vegetables such as pumpkin or zucchini and oats, which will improve digestive function.
Eat fruit daily
It is essential to take fruit every day. However, it contains large amounts of sugar. That is why it is advisable to take two pieces a day. Menopause is characterized, as we have seen, by weight gain due to hormonal imbalances, so it is better not to boost it with sugars that can help us gain weight.
The best fruits for this stage are white-fleshed fruits like pears and apples, which can help reduce the risk of stroke. But also, as we have seen, the most diuretic fruits, such as strawberries. In addition, strawberries and oranges are sources of bioflavonoids that help us reduce some symptoms such as hot flashes.
Products to lose weight during menopause: oat flakes
Cereals during menopause must be whole and not refined. It is highly recommended to make oatmeal or cereal flakes since they favor intestinal transit and significantly improve the body’s functioning, eliminating waste more efficiently. However, refined grains have a high glycemic index that increases the formation of fat deposits in the abdomen, something we want to avoid.
You can have, for example, whole grain oat flakes for breakfast or rye bread. But you can also take it with your meals.
Diet for menopausal women rich in fish
Oily fish is a prosperous source of protein and omega-three fatty acids. Omega 3 helps reduce symptoms such as hot flashes and prevents cardiovascular diseases, something very beneficial in menopause as it increases the risk. It can also contain other pathologies closely linked to menopause, such as:
- Osteoarthritis
- Osteoporosis
- Depression
In addition, it helps the skin to be hydrated and in good condition.
In addition, oily fish does not contain too much fat and is a portion of delicious food to avoid gaining weight during menopause. It is advisable to take it twice a week. Among the foods rich in Omega 3, we find blue fish such as:
- The salmon
- The tuna
- Sardines
- Anchovies
- Anchovies
- The dogfish
- Turbot
It is also advisable to take white fish that are much healthier, such as hake, monkfish, or cod. At least four servings a week, just like white meats.
Avoid meat to avoid gaining weight during menopause.
To avoid gaining weight in menopause, it is essential to prevent or reduce the consumption of red meat, meats high in saturated fat, and processed meats such as cold cuts, sausages, or hamburgers.
On the contrary, it is advisable to take at least four servings a week of white meat such as chicken or turkey.
Foods with calcium for menopause
Increasing calcium during menopause by at least 1,500 mg per day is essential. However, whole kinds of milk are high in fat, so it is better to opt for skimmed milk and dairy products. In this way, you will be giving the necessary calcium contribution to your body without including too much fat in your diet.
To comply with the amount, you can drink two glasses of milk a day with 500 mg of calcium each. You can also take yogurts, whose calcium contribution is approximately 175 mg. Although it may surprise you, dairy products have calcium, but there are also other foods such as chard or sardines in oil that also provide calcium. In the following article, we will explain foods rich in calcium.
As we have said, it is preferable that they are skimmed products and that they can be enriched with calcium and vitamin D.
Drink a lot of water
And to finish a portion of food, or rather liquid, which we almost always leave in the inkwell but which is the most important: water. You always have to hydrate a lot but even more in menopause. Take 1.5 to 2 liters a day, if possible. It does not have to be exact, but it is true that as time passes, we stop drinking so much water, and it would be good not to get used to it.
Drinking water will improve the body’s functioning, and it helps to eliminate toxins since it makes you go to the bathroom more, which is ideal to avoid fluid retention. In addition, your metabolism improves the functioning of the digestive tract, which will also help you lose weight in this way. Continuous drinking of water can prevent a bloated abdomen or fat accumulation.
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 in the case of presenting any condition or discomfort.
If you want to read more articles similar to Food not to gain weight in menopause, we recommend that you enter our Food category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.