Menopause is the time of life when not only hormones are fluctuating, but your weight also increases. To stay in shape and ditch being overweight, you need the menopause diet 5 day plan to lose weight.

During menopause, the changes in metabolism tend to store fat, and muscle mass decreases. In this blog, you will learn about weight gain during menopause along with a nutritious and easy-to-follow menopause diet plan. Explore the link and shed your extra pounds. 

However, always remember that everyone’s health and diet are different. So before you start the menopause diet 5 day plan to lose weight, it is best to talk to your doctor first and get a green light.

Menopause and weight gain

According to the British Menopause Society, during the perimenopause years, a woman gains 1.5 kg of weight per year. By the time menopause ends, you may have gained 10 kg. 

Perimenopause is often called the “perfect storm” because hormonal shifts, changes in metabolism, and alterations in lifestyle all play together in gaining weight.

The decline in oestrogen levels is the culprit here. This decrease causes a reduction in muscle mass, which means your body needs fewer calories to work. When you consume calories, the fat lies around your organs, or more specifically, your abdominal area. Females with a slow metabolism find it difficult to burn those calories. Visceral fat increases from 5 –8% to 10–15% of your total body weight due to hormonal declines. 

Moreover, when your lifestyle is sedentary, there is a risk of gaining even more weight. The quality and quantity of food and physical activity have to be very precise if you want to maintain your body weight and shape. For this reason, the menopause diet 5 day plan to lose weight is going to be very helpful for you.

Health issues and weight gain during menopause

You know perimenopause brings a storm into your life, and you start gaining weight. Every woman experiences weight gain and fat distribution differently. The key is to maintain your weight. If it goes unmanaged, the risk of following health issues increases. 

1. Heart diseases.
2. Type 2 diabetes.
3. Breathing issues, especially while sleeping.
4. Decreased self-esteem and body image issues. 
5. Difficulty managing other menopause symptoms like mood swings, hot flashes, and night sweats. 

Benefits of maintaining weight during Menopause

When you manage your perimenopause and menopause weight gain well, it saves you from a lot of pesky health risks. Here are some of the benefits of maintaining your weight during menopause:

1. Reduced risk of heart disease, diabetes, and common chronic conditions after menopause.
2. Managing your weight through physical activity keeps your bones healthy, and reduces the risk of fractures in older age. 
3. Losing weight, especially if you’re overweight, might help reduce menopause signs because being too heavy can make symptoms worse.
4. A healthy weight decreases the risk of cancer and dementia. 

The menopause diet 5 day plan to lose weight is here:

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If you are in your menopause transition and have started gaining weight, it is your sign to start managing it. The menopause diet 5 day plan to lose weight is going to be really helpful for you.

Consult your doctor first if you are experiencing any of the 34 symptoms of menopause before starting any menopause diet.

Moreover, this diet plan for weight loss during menopause focuses on eating natural and hormone-balancing foods that are nutritious and calm down your cravings as well.

Day 1:

The menopause diet 5-day plan to lose weight focuses on a fresh and healthy start. The food choices should be those that provide you with energy throughout the day. Here is the day 1 meal plan for you:

Day 2:

With such a fresh start, you can now incorporate more veggies and fruits into your routine and show some love to your gut. Your day 2 diet plan is:

• Breakfast: A bowl of oatmeal with almond butter garnished with some apple slices.
• Mid-day snack: Greek yoghurt with any of your favourite seasonal fruits.
• Lunch: Mixed veggie salad with a bowl of red lentil soup 
• Afternoon snack: Whole grain crackers with an avocado.
• Dinner: Brown rice with sautéed vegetables. You may add tofu as well. 

Day 3:

When you are officially on day three of the menopause diet 5 day plan to lose weight, you can add food options that can help balance your hormones. 

To save you from hormonal fluctuations, here is your day 3 plan.

• Breakfast: Greek yoghurt/chia seed pudding with sliced kiwi (you can sprinkle cinnamon powder for enhanced taste).
• Mid-day snack: A handful of mixed nuts. You may replace nuts with grapes or an apple.
• Lunch: Mixed vegetables and chickpea salad.
• Afternoon snack: A sliced apple with some almond butter. 
• Dinner: Stir-fry tofu with roasted vegetables.

Day 4:

The menopause diet 5 day plan to lose weight shouldn’t be boring or make you feel like you are missing out on tasty stuff. This 4-day fancy meal plan will satisfy your craving while keeping you in a calorie deficit.

• Breakfast: 2 scrambled eggs with spinach.
• Mid-day snack: A small cube of dark chocolate that is 70% cocoa.
• Lunch: A bowl of fresh and colourful vegetables and whole-grain pasta.
• Afternoon snack: Sliced cucumber or any seasonal fruit. 
• Dinner: A chicken lettuce wrap.

Day 5:

Here comes the last day of your weight loss menopause diet. It means you have been eating nutritious and clean food for four days, and your body is loving it. You are cleansing your gut and controlling your cravings. 

The day 5 plan is here:

• Breakfast: 2 eggs and a mushroom omelette
• Mid-day snack: Roasted nuts 
• Lunch: A glass of raspberry and coconut milk smoothie.
• Afternoon snack: Crackers (whole grain) with hummus or an avocado.
• Dinner: Fried broccoli and zucchini pasta (whole grain).

Following the menopause diet 5 day plan to lose weight will help you shed some extra pounds that you’ve been carrying on your transition journey. The key is to stay informed about the food choices you are making and always start the diet plan when your doctor allows you to. 

Factors supporting weight loss during menopause.

Fixing your diet and eating healthy fruits are not the only things that will burn your fat. Certain factors influence the menopause diet 5 day plan to lose weight. 

 The factors supporting your weight loss during menopause are: 

Regular exercise:

Exercise can boost the outcomes of your menopause diet. Lifting some weights and going for a brisk walk daily will help you retain muscle but burn fat. You know your metabolism is already slow during menopause. Here comes exercise, which boosts your metabolism and helps your body burn fat faster.

Food choices:

It is not always about calorie control; the foods that you are incorporating into the menopause diet also matter. To lose weight, you should choose food options that are high in fibre and nutritious. Choose healthy fats like nuts, avocado, and olive oil. You can always experiment with recipes and make healthy food choices according to your taste.

Sleep:

Sleep plays a key role in maintaining and losing weight. You should be having a good night and proper sleep when you are on the menopause diet 5 day plan to lose weight. Sleep disturbances create an imbalance in your hormones that ultimately cause cravings and stress. 

Hydration:

You should drink at least 8 glasses of water throughout the day if you are aiming to lose weight. Staying hydrated enough will not only replenish your body, but it will also control your unwanted calorie consumption. 

Stress management:

Stress makes you eat more; it is also known as stress eating. Try different strategies, such as breathing exercises, meditation, and hypnosis, to manage your stress and stay away from gaining weight. All of these strategies will enhance the results of the menopause diet for weight loss.

Conclusion

Dealing with weight gain during menopause requires a mix of lifestyle changes, like eating better, moving more, and taking care of yourself. The menopause diet plan shared above is a good way to kickstart your health journey. It is recommended to eat foods with lots of fibre, drink enough water, and exercise regularly. These things can help you not only lose weight but also lower the chance of getting heart problems or diabetes and manage other menopause symptoms.

Remember, everyone’s body is different, so it’s important to talk to a doctor before starting the menopause diet 5 day plan to lose weight. Additionally, getting enough sleep and finding ways to manage stress are also really important to staying healthy. Manage your weight and enjoy a healthy menopause transition. 

FAQ’s about Menopause Diet

Further Readings:

• Is Hormone Replacement Therapy Safe During Menopause?
• What are the signs of coming to the end of menopause?
• How Long After Starting HRT Do You Feel A Difference?
• What are the 34 Symptoms of Menopause?
• 5 Natural Remedies for Hot Flashes During Menopause