Menopause Diet: What to eat to lose weight and feel great!

If you’re struggling with changing body shape, hot flushes or disrupted sleep during perimenopause and menopause, you’re not the only one. Hormonal changes, as well as changes in muscle mass and energy expenditure, can make keeping on top of your weight management feel more difficult.

But a healthy menopause weight loss diet doesn’t need to feel overwhelming or boring. At The Fast 800, we focus on adding in more nutrients that help you reclaim vitality, rather than depriving you of your favourite foods. This is because we know that introducing plenty of delicious foods rich in protein, fibre and healthy fats into your diet will give your body what it needs to support all aspects of your physical and mental health.

So, if you want to get started with a sustainable menopause weight loss diet, and learn what to eat during menopause, this is the place to start.

Menopause and weight gain

Perimenopause and menopause are often associated with changes like weight gain, loss of lean mass, and an increase in visceral fat (otherwise known as harmful belly fat).¹ There are several suspected reasons for this, including lifestyle changes as well as the drop in oestrogen potentially leading to a slowing of the metabolism.

Though weight management can feel difficult during this time in life, it’s important to tackle it head on to avoid unhealthy weight gain which can lead to an increased risk of cardiovascular issues, metabolic syndrome and type 2 diabetes.^{2 3}

So although changes in your body are very normal during menopause, it’s important to be mindful of limiting weight gain and your risk of these kinds of chronic illnesses by adopting a menopause weight loss diet and learning what to eat during menopause to best support your health and longevity.

So, just keep on reading for a few of our top tips, or sign up to The Fast 800 Programme for all the tools you need to get started today.

What to eat during menopause: the top three priorities

1. Try maximising fibre to minimise symptoms: Fibre is often an unsung nutritional hero when it comes to a menopause weight loss diet. There are strong links between fibre intake and loss of visceral fat, reduced risk of chronic disease, reduced night sweats and hot flashes, and even improved mood.^{4 5} In fact, fibre directly feeds the good bacteria in your gut which in turn helps create up to 80% of your body’s serotonin (the happy hormone), thereby lifting menopausal mood dips.

   Easy ways to eat more fibre: Add berries, chia seeds or ground flaxseed to your morning Greek yogurt. Make simple switches in your recipes, like opting for whole grains instead of refined grains, or almond meal instead of white flour. For fibre on-the-go, keep nuts and seeds handy to sprinkle over your meals, or try a fibre-rich supplement like The Fast 800 Fibre Blend to boost your intake.

2. Prioritise high-quality protein: Hitting your 60g of recommended protein every day is essential for protecting against age-related muscle mass loss and for firing up metabolic rate. A menopause weight loss diet should therefore include a good source of protein at every meal, whether from plant or animal sources.

   Easy ways to eat more protein: Start your day off the right way by enjoying either eggs or Greek yogurt topped with nuts and seeds. Sneak protein into other meals by blending cottage cheese into sauces or smoothies and beans or lentils to salads and soups. Plus, keep protein sources to hand for ultimate convenience, like tinned oily fish or frozen lean meats.

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3. Explore a keto diet during menopause: Following a naturally low-carb Mediterranean-style approach switches the body to fat-burning mode, helping target stubborn visceral fat. A keto diet is a very low-carbohydrate, high protein and fat diet that can be an effective menopause weight loss diet.

   Firstly, a keto diet has been shown to reduce the risk of type 2 diabetes, which you’re at a higher risk of during menopause.⁶ Furthermore, it’s found to reduce appetite and cravings which can aid with keeping on track with a healthy diet, as well as improving bone density and lowering the risk of hip fracture.^{7 8} Head here for advice on how to get started, and keep reading for some of our favourite keto-friendly recipes to enjoy as part of a menopause weight loss diet.

Keto recipes for a menopause weight loss diet

• Mediterranean-style Caprese chicken: If you’ve been wondering what to eat during menopause, you may not have had such a deliciously indulgent dish in mind. But believe it or not, this recipe is packed full of protein and healthy fats and low in calories to help you maintain a healthy weight, without sacrificing on flavour.
• Keto quiche Lorraine: If prepared in advance, a quiche is a convenient, mess-free, satiating lunch to keep in the fridge for when you need it. This take on the classic recipe is low carb and keto friendly to help keep you on track with your menopause weight loss diet.
• Spinach and ricotta rollatini: This recipe is packed with nutrients that support heart health, gut health and stabilise blood sugars, which is particularly essential during menopause. It also offers up 24.5g of protein and 8g of fibre to keep you full until your next meal.

How to get started

Sign up for your 7-day free trial of The Fast 800 Programme to discover guided meal plans, including The Fast 800 Keto Diet, as well as an exclusive online Community dedicated to Menopause and Women’s Health. There, you can connect with others going through this same life stage, as well as reach out for expert guidance. All it takes is a little knowledge on what to eat during menopause for you to start building a menopause weight loss diet that works for you. Why not get started today and see where it could lead you?