As of: February 24, 2024, 4:13 p.m
By: Natalie Hull-Deichsel
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Many women notice weight gain during menopause.
Experts recommend eating differently from the age of 50 at the latest.
What that means exactly.
Every woman goes through menopause starting from the age of 40 to 45.
Some cope with this phase well, while others suffer from unpleasant symptoms such as hot flashes, sleep disorders, depressive moods and headaches.
For some people, menopause and the associated hormonal changes are also associated with weight gain, especially in the abdominal area.
In order to maintain your weight better or even lose it again, it helps to focus more on plant protein and vegetables in your diet.
Menopause: Which diet helps against weight gain?
Plant-based proteins such as quinoa and broccoli are recommended to counteract possible weight gain during menopause.
(Symbolic image) © Imaginechina-Tuchong/Imago
Changing your diet not only prevents weight gain, it can also reduce the risk of osteoporosis.
With the hormonal change and the associated lack of estrogen, there is a loss of bone substance and a change in the bone structure, as the
gynecologists portal reports online
.
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Anyone who replaces some carbohydrates with proteins at the start of menopause will probably be able to maintain their weight better.
The female basal metabolic rate can drop by up to 40 percent during this phase, so that women usually only burn up to 1,800 calories instead of 2,200 calories.
With usual eating habits, this would inevitably lead to weight gain, as nutritionist Heike Lemberger explains to
Norddeutscher Rundfunk
.
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Women should eat more protein from their late 40s, including plant-based protein sources.
Quinoa in particular is a very good source of protein and can also be combined with many different foods such as broccoli.
Protein sources during menopause that can replace carbohydrates and fill you up include:
Fish
tofu
lowfat quark
cottage cheese
Eggs
Mushrooms
Almonds
peanuts
Pumpkin seeds
arugula
radish
broccoli
cauliflower
spinach
Legumes such as beans, lentils and chickpeas
linseed
Quinoa
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
The editor wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked. Find out more about our AI principles here.