Dietitian reveals menopause diet that ‘works well’ for weight loss

By Kathy October 21, 2024

3 Min Read

Health experts have shared a detailed method that works well before and after the menopause (Image: Getty)Get the news presented through a female lens and a little shot of inspiration in your inbox every week with our new newsletter, GraceMore Newsletters SubscribePlease enter a valid emailSomething went wrong, please try again later.More NewslettersWe use your sign-up to provide content in ways you’ve consented to and improve our understanding of you. This may include adverts from us and third parties based on our knowledge of you. More infoThank you for subscribing!We have more newslettersShow me See OurPrivacy Notice See OurPrivacy Notice×Group 28 Get the news presented through a female lens and a little shot of inspiration in your inbox every week with our new newsletter, GraceInvalid emailSomething went wrong, please try again later.Sign UpNo thanks, closeWe use your sign-up to provide content in ways you’ve consented to and improve our understanding of you. This may include adverts from us and third parties based on our knowledge of you. More info×Group 28Thank you for subscribing!We have more newslettersShow MeNo thanks, closeSee our
Privacy NoticeIt is common for women to put on weight during the hormonal changes of menopause, especially around the abdomen, hips and thighs. And while there’s no single diet that works for everyone, health experts have shared a detailed method that “works well” before and after the menopause. Registered dietitian Elizabeth Ward and Hillary Wright compiled their knowledge in a book to guide women through the challenges of midlife. The book, called The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness, recommends a mix of both the Mediterranean and DASH diet – both are rich in nutritious foods. The diets can also contribute towards health improvements, including a lower risk of type 2 diabetes and healthier blood pressure levels. In an interview with TODAY, Elizabeth explained how the plan promotes a diet rich in fruit and vegetables, nuts, seeds and whole grains. She went on to claim they are integral to weight loss and keeping it off. “It’s key so women don’t reach for that extra serving or two of snack chips, candy and cookies,” she said. “A Mediterranean-style eating pattern reduces the chances of being overweight, and women may experience fewer symptoms associated with menopause, so their quality of life may improve.” Want your daily star sign reading straight to your inbox? Sign up for our horoscopes newsletter HERE

A Mediterranean-style eating pattern reduces the chances of being overweight

She also explained: “It’s good for your gut, lowers the risk of heart disease, diabetes and cancer and may help improve mood in menopausal women.” While losing weight can feel like a challenge during menopause, Elizabeth suggested the best way to drop those pesky pounds is by upping one vital micronutrient and decreasing the consumption of another. A Women’s Health Initiative study found that women who closely followed a reduced carbohydrate, higher protein-based eating plan limited their chances of putting on weight post-menopause. This was compared to a low-fat diet, where women ate a higher amount of carbs and gained weight. The plan recommended in the book includes a plant-based eating schedule incorporating fewer carbs and more protein, calorie control, regular exercise and meal timings. Elizabeth explained: “Regular exercise maintains muscle and bone health, reduces the likelihood for heart disease, lowers type 2 diabetes and cancer risk, reduces stress and more.” The expert added that nothing is off-limits for food lovers. She added: “It’s a satisfying and enjoyable way to eat. “You don’t have to worry about having dinner and drinks with friends, going on vacation or having to follow an unrealistically restrictive plan for the rest of your life.”

Cutting down on the amount of added sugars, highly refined grains and alcohol can help you lose weight
(Image: Getty Images)

But if you’re looking to lose weight quickly, cutting down on the amount of added sugars, highly refined grains and alcohol will help. Foods that are encouraged on the plan include: Seafood Poultry Eggs Dairy foods Fruits Vegetables Nuts and nut butters Seeds Legumes Whole grains
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