The Menopause Diet: 5 Day Plan to Lose Weight

Weight gain during menopause is a very normal experience but some women may feel unhappy about this and want to lose weight. Annoyingly, the biological...

Weight gain during menopause is a very normal experience but some women may feel unhappy about this and want to lose weight. Annoyingly, the biological changes that happen then also make weight loss more difficult. In this article we discuss some of the changes that happen during menopause and explore the menopause diet 5 day plan to lose weight.

Understanding Menopause and Weight Gain

Why is menopause often associated with weight gain? Understanding the factors involved can help with managing your health during menopause. Let’s go through some of the physical and social changes that can play a part in this:

Factor	Explanation
Hormonal changes	The key hormonal changes during menopause are the changes in the levels of progesterone and oestrogen. These two hormones eventually decline. These hormonal shifts can lead to an increase in body fat, notably around the abdomen. Hence why you may see many advertisements about a “menopausal belly fat diet”.
Decreased muscle mass	With age, we naturally lose muscle mass. The hormonal changes during menopause also contribute to the reduced muscle mass. The key point in this is that muscle burns more calories than fat. Therefore, reduced muscle mass can decrease someone’s metabolism; this can lead them to gain weight more easily or make it more difficult to lose weight.
Insulin Resistance	Menopause can increase insulin resistance. Insulin is a hormone responsible for managing your blood sugar levels. Therefore, this can lead to weight gain as insulin resistance makes it more difficult for the body to use glucose effectively.
Lifestyle Factors	Changes in lifestyle factors such as sleep quality, diet, and physical activity can also contribute to weight gain. For instance, it is very common for women to experience disrupted sleep during menopause. This can then have a knock-on effect on appetite, food choices, and energy for physical activity.
Genetics	Menopause can be experienced in a range of ways and it is likely that genetic factors also play a part in weight changes during menopause.

Why Is It Hard to Lose Weight During Menopause?

If you are struggling through menopause how to lose weight, you are not alone. Many people find it challenging due to many factors, these might include:

Factor	Explanation
Muscle loss	Losing muscle mass is normal with age for everyone. The changes in hormonal balance in menopause can contribute to this. As muscle burns more calories than fat, losing muscle means you are burning less calories which means it can be harder to lose weight.
Insulin changes	During menopause, you can become more resistant to insulin. Insulin is a key hormone in blood sugar regulation. Ineffective management of blood sugars can make it harder to lose weight.
Changes in hormonal balance	The hormones oestrogen and progesterone decrease during menopause. This can lead to increased body fat around the abdomen and make it more difficult to lose weight.
Disrupted sleep	Poor sleep is linked to difficulty losing weight. Many women experience disruptions to their sleep quality during menopause with symptoms such as sweating at night.
Stress	Menopause can be very stressful. The increased stress can increase cortisol production. Higher levels of this stress hormone is linked to increased body fat around the abdomen.

Benefits of Following a Diet During Menopause

It is important to note that when we talk about following a diet here, we are not talk about restrictive or crash diets. We are referring to a balanced and nutritious diet plan for menopause that supports your needs and preferences. There are several benefits to being more mindful about the food you eat during menopause. For example:

Symptom relief: It has been suggested that certain foods are helpful in reducing symptoms of menopause such as hot flushes and night sweats. For example, soy products may contain compounds that can help reduce hot flashes.
Bone Health: A key complication of menopause is the decreased strength of bones as oestrogen levels decline. This puts people at risk of conditions like osteoporosis which is linked to an increased risk of fractures. Eating a diet rich in calcium and vitamin D can help support bone density and decrease the risk of fractures.
Heart Health: Menopause is linked to an increased risk of cardiovascular disease, eating a balanced diet can help reduce the risk of heart problems. For example, eating a balanced diet with plenty of vegetables, healthy fats, and whole grains.
Energy: Fatigue is a common symptom experienced in menopause. Eating a balanced and nutritious diet can help maintain energy levels to decrease the symptoms of fatigue.
Wellbeing: Eating a balanced diet can help improve mood, sleep quality, and overall well-being.
Weight management: A nutritious diet can help manage weight gain which is a common experience during menopause due to physiological changes such as hormone and metabolism changes. You could try management plans such as a brief 7 day diet plan for menopause.

The Menopause Diet: 5-Day Plan to Lose Weight

If you are wondering how to lose weight through menopause, in this section we discuss an example of a plan to help kick-start changes to nutrition to support you in finding meal options that are balanced and nutritious. Going on a ‘diet’ for weight loss can be difficult physically and psychologically. Do not go on a crash diet to lose weight during menopause, anything overly restrictive has been shown to be ineffective and harmful in the long-term.

Rather than seeing this as purely a menopause diet for weight loss, we would frame it as being more mindful about your nutrition. Improving nutrition is beneficial for overall health (including heart and bone health) although weight loss is also usually an effect of a more nutritious diet.

Day 1: Detox and Hydration

The focus of Day 1 is ‘detox’. This includes:

drinking lots of water (e.g 8 glasses a day)
eating more foods high in fibre such as leafy greens and cucumbers
incorporating foods with key vitamins like citrus fruits for vitamin C

Day 2: Boosting Metabolism with High-Protein Meals

The focus of Day 2 is protein. This is important for building or maintaining muscle mass which can help boost metabolism but also actually support bone health!

Eat high protein meals, lean proteins are ideal.
For example: chicken, fish, or legumes.

Day 3: Hormone Balancing Foods

The focus of Day 3 is foods that are good for hormonal balance. This includes:

Soy products like tofu. These contain phytoestrogen which can act like oestrogen.
Flaxseeds
Cruciferous vegetables (e.g broccoli and cauliflower)

Day 4: Energy-Boosting Meals

The focus of Day 4 is energy. Incorporate complex carbohydrates and healthy fats to your meals. These include:

Quinoa
Avocados
Nuts

Day 5: Maintaining Weight Loss and Reducing Inflammation

The focus of Day 5 is reducing inflammation. Incorporate anti-inflammatory foods including:

Berries
Fish
Turmeric

Lifestyle Tips for Weight Loss During Menopause

If you are trying the menopause diet 5 day plan to lose weight uk, adding small lifestyle changes can be beneficial for your overall health and also help make the weight loss a bit easier.

Incorporating Regular Exercise

The key word here is regular. You do not have to be burning yourself out at the gym every day, it can be low-intensity exercises (like walking or yoga) or whatever you enjoy as long as you are doing regular physical activity. Light strength training with weights is also recommended. This can be very beneficial as regular exercise:

Can help boost your resting metabolic rate. This is important in menopause as metabolism often slows down.
Helps maintain or build muscle mass. This can help with weight loss and bone health.
Can improve your cardiovascular health as well as contribute to weight loss.
Improves mood and can reduce stress. This can also decrease cortisol levels or emotional eating which are linked to weight gain.
Promotes better sleep quality. This can help regulate appetite and metabolism to help with weight loss.

Prioritizing Sleep and Stress Management

Improving your sleep quality and stress management can improve overall health and wellbeing but also help with weight loss. This is because:

Good sleep helps with hormone regulation, especially the hormones involved in hunger signals and metabolism. Poor sleep affects these hormones which can increase cravings for unhealthy foods.
Having good stress management strategies can reduce emotional eating. High stress can also increase cortisol which is linked to fat storage around the abdomen. For managing menopause belly diet should be combined with good sleep.
Good sleep means you have more energy during the day which is linked to better mood and motivation. This makes it easier to stick to a routine of regular exercise.

Staying Hydrated Throughout the Day

It sounds simple but staying hydrated can be very helpful if you are aiming to lose weight during menopause. This is because:

Drinking enough water can improve digestion
Staying hydrated can help you be mindful of hunger signals and reduce overeating
Drinking enough water can help your body perform more optimally during physical activity
Staying hydrated supports your overall health (particularly gut and kidney health) but can also reduce symptoms such as bloating.

Foods to Avoid During Menopause for Effective Weight Loss

If your goal is to lose weight, decreasing your intake of certain foods can help make the process easier. Some of these foods may also worsen menopausal symptoms. Keeping a menopause diet chart may be helpful in monitoring what unhealthy foods you are eating and when you are craving them.

Processed foods: These are usually high in sodium, sugar, and saturated fats. This can contribute to weight gain.
Sugary drinks or snacks: Very sugary products can spike blood sugar which can increase hunger.
Alcohol: Alcoholic drinks are usually very high calorie and can disrupt sleep which is linked to weight gain.
High-sodium foods: These can promote water retention and bloating.

Healthy Recipes to Try During the 5-Day Menopause Diet

If you are interested in trying the 5-Day Menopause diet but you are lost for meal ideas, here is a free diet plan for menopause weight loss to get you started:

Day and focus	Meal idea for that day (note: not the only meal of the day)
Day 1: Detox and hydration	Spinach, cucumber, apple, ginger juice In a blender combine 1 cup of spinach, 1 apple, 1 cucumber, a teaspoon of minced ginger, and 1 cup of water Blend until smooth and enjoy the refreshing drink
Day 2: High-Protein Meals	Grilled chicken salad For this you will need chicken breast or thigh, lettuce, cherry tomatoes, olive oil, lemon juice, salt, and pepper Marinate the chicken with some salt and oil. Oven cook as per the package directions (usually 40+ minutes at 180 degrees Celsius ) Let the chicken cool and slice into strips. Cut the vegetables to the desired shape and combine everything in a bowl. Mix together. Drizzle with olive oil and lemon juice. Sprinkle some salt and pepper.
Day 3: Hormone balance	Tofu and vegetable stir fry For this you will need a block of tofu, 1 cup of broccoli, 1 sliced carrot, 1 teaspoon of ginger, 1 minced garlic clove, and 2 tablespoons of soy sauce. Heat oil in a pan and fry the ginger and garlic. Once slightly golden, add tofu and vegetables, cook for 5-7 minutes. Add the soy sauce and cook until desired consistency.
Day 4: Boosting energy	Salmon and spinach quinoa bowl For this you need salmon fillets, spinach, soy sauce, and quinoa. Drizzle some soy sauce on the salmon to marinate. Then, oven cook as directed on the package (usually 15 minutes at 180 degrees Celsius). Cook one portion of the quinoa as directed on package and mix in the spinach at the end, it should cook quickly. Serve salmon and spinach with quinoa on a plate.
Day 5: Reducing inflammation	Chicken with lemon and turmeric rice For this you will need chicken breast or thigh, broccoli, olive oil, lemon juice, turmeric, salt, and pepper Marinate the chicken with some salt, pepper, and oil. Oven cook as per the package directions (usually 40+ minutes at 180 degrees Celsius) Cook the rice with some turmeric powder. Drizzle and mix in lemon juice after cooking. Serve the chicken over rice.

These are just some ideas, there are many menopause diet recipes online for your reference! The key point is balance and nutrition.

Supplements That Support Weight Loss During Menopause

The main dietary supplement recommended during menopause is a daily Vitamin D supplement. This is to support bone health.

There are many other supplements and women’s health meds available to support weight loss during menopause. It is best to consult a healthcare professional if you feel you may need other supplements. For example, if you follow a vegan or dairy-free diet, you may benefit from additional supplements. Some other supplements to support health during menopause include:

Calcium
Omega-3 fatty acids
Vitamin B12
Iodine
Iron
Probiotics

There are also some products such as wellwoman which are products specifically designed to help women with their nutritional needs during menopause.

Long-Term Tips for Maintaining Weight After the 5-Day Plan

The best menopause diet for weight loss can be different for everyone. The 5-Day plan is just a suggestion to help you kickstart healthy lifestyle changes. Here are some long-term tips to help maintain the weight loss:

Nutrition	Continue eating a balanced and nutritious diet. Incorporate the different foods you had in the 5-day plan such as anti-inflammatory foods, complex carbohydrates, leafy greens, and high-protein meals. Meal planning can be helpful for this.
Regular exercise	Make sure to get regular physical activity. A combination of cardiovascular activity and strength training is ideal. Remember it does not have to be intense exercise, consistency is key.
Quality Sleep	Aim to get good sleep every night. A routine to relax before bed such as stretching or reading a book can be helpful.
Wellbeing	Develop good stress management strategies. This will be different for everyone but mindfulness or exercise have been shown to be effective.
Support	Some people find that joining a support group is helpful for staying motivated. Keeping a menopause diet sheet may also be useful.

The Menopause Diet: 5 Day Plan to Lose Weight

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