Tuesday, February 27, 2024
Tuesday, February 27, 2024
HomeDietThe Menopause Diet 5 Day Plan To Lose Weight - foodsture

The Menopause Diet 5 Day Plan To Lose Weight – foodsture

If you are struggling with menopausal weight gain, you are on the right page with us! In this blog, we shall discover the menopause diet 5-day plan to lose weight.

Menopausal weight gain is on the rise these days. Yes, this is true! The majority of the women in the elderly age group are dealing with menopausal weight gain. Let us go ahead and kickstart this blog right away to learn more about the menopause diet plan.

When it comes to losing weight, the first thing that comes to our mind is to choose the best diet plan for weight loss.

But, before you start to select the best diet plan for weight loss, it is important to know the real cause of weight gain in your body. Identifying the cause of weight gain can help you craft a perfect diet that will help you lose weight in the right manner.

One such cause of weight gain which is commonly seen in women is menopausal weight gain. Before, we go ahead to unleash the 5-day menopause diet plan, let us know what menopausal weight gain is in the next part of the article.

What is Menopausal Weight Gain?

Every woman goes through different stages of life. The four stages in a woman’s life are as follows-


Puberty – When menses begin which occurs approximately at the age of 13 – 18 years of age.

Reproductive – This is a stage in which pregnancy takes place which occurs from 18-40 years of age.

Menopausal – This is seen in the elderly age group when menses stop at the age of 50-60 years.

At every stage of life, a woman may experience hormonal fluctuations leading to different changes in the body.

One such change is menopausal weight gain which occurs when menses cause causing major hormonal shift in a woman’s life.

Menopause brings on many challenges such as sagging skin, hair loss, joint pains, and weight gain. So, let us go ahead and find out why menopausal weight gain occurs in the next part of the article.

Causes of menopausal weight gain

The main causes of menopausal weight gain are as follows-

Hormonal changes

With menopause, there is a major hormonal change causing a dip in estrogen and progesterone levels which are considered the female hormones. This causes weight gain.

Muscle and bone loss

Declining estrogen levels will cause difficulty in the absorption of calcium and protein which will lead to further bone and muscle loss. This causes higher body fat deposition, leading to menopausal weight gain.

Reduced metabolism

Menopause occurs with age. Aging causes reduced and low metabolism of the gut. This is a contributing factor to weight gain.

Reduced or low metabolism also causes constipation leading to the accumulation of toxins causing inflammatory changes in the body resulting in obesity.

Lack of exercise

With aging and reduced metabolism comes low energy levels. You got that right! Due to weak metabolism, the body is unable to metabolize vitamins and minerals from food.

This causes fatigue and tiredness with no desire to exercise which results in weight gain.

Hormonal and endocrine disorders

Aging also results in co-morbidities such as thyroid issues and diabetes which are further associated with weight gain.

Hunger pangs and cravings

Menopause causes major hormonal imbalances causing an increase in hunger such as leptin causing “hunger pangs” and cravings for sweets which results in weight gain.

Stress

With aging follows stress. Yes! Chronic stress build-up over the years is toxic for life. Stress causes the release of stress hormones called cortisol which triggers inflammation of the fat cells causing weight gain.

Especially, if you are prone to eating junk food which gets deposited as fat in the body at a faster pace due to reduced metabolism causing obesity.

So, the next time, you hop on the couch to watch Netflix with a pack of chips, think again about the reason behind these cravings.

Here is a shout-out call to all women in all age groups to know how to put a stop to hunger pangs and sugar cravings.

Stay tuned till the end of this blog on the menopause diet 5-day plan to lose weight to discover how to deal with cravings.

Now that, we have discovered the reasons behind menopausal weight gain, let us go ahead and tackle it with the best diet plan for menopause in the next part of the article.

The Menopause Diet 5 Day Plan To Lose Weight

Take up a challenge to follow this anti-inflammatory diet for menopause! What is more exciting about this menopause diet plan is that it is a vegan diet plan for weight loss which can be followed by every woman above the age of 40 years.

The menopause diet 5-day plan to lose weight uk is as follows-

Here are the best tips to follow the menopause diet plan.
DayMonday
Breakfast 8:00 AM- 9: 00 AM2-3 steamed Idlis + simple coconut chutney
Mid meal 11:00 AM- 11: 30 AMLentil soup
Lunch 1: 30 PM to 2: 00 PM1 Nachni bhakri + green veggies+ salad + fresh curd
Evening Meal 4:30 PM to 5: 00 PMEvening Meal 4:30 PM to 5: 00 PM
Dinner 7: 00 to 07: 30 PMGreen veggie (high-fiber sabzi) and 2 Bhakris
DayTuesday
Breakfast 8:00 AM- 9: 00 AMOatmeal
Mid meal 11:00 AM- 11: 30 AMAlmonds, cashews, raisins, and dry fruits
Lunch 1: 30 PM to 2: 00 PM1 Nachni bhakri + green veggies+ salad + fresh curd
Evening Meal 4:30 PM to 5: 00 PMEvening Meal 4:30 PM to 5: 00 PM
Dinner 7: 00 to 07: 30 PMGreen veggie (high -fiber sabzi)+curd + and Bhakris
DayWednesday
Breakfast 8:00 AM- 9: 00 AMBrown-bread vegetable sandwich
Mid meal 11:00 AM- 11: 30 AM1 Apple + 100 ml almond milk drink
Lunch 1: 30 PM to 2: 00 PMRice + lentils
Evening Meal 4:30 PM to 5: 00 PMEvening Meal 4:30 PM to 5: 00 PM
Dinner 7: 00 to 07: 30 PMSteamed rice + green veggies+ lentil soup
DayThursday
Breakfast 8:00 AM- 9: 00 AMPorridge
Mid meal 11:00 AM- 11: 30 AMBeetroot + carrot salad with hummus
Lunch 1: 30 PM to 2: 00 PM250 ml glass of vegetable smoothie with almond milk
Evening Meal 4:30 PM to 5: 00 PMSprouts + Green Tea
Evening Meal 4:30 PM to 5: 00 PMA Bowl of veggie salad with lettuce
DayFriday
Breakfast 8:00 AM- 9: 00 AMOatmeal
Mid meal 11:00 AM- 11: 30 AMA mixture of nuts and seeds
Lunch 1: 30 PM to 2: 00 PMEvening Meal 4:30 PM to 5: 00 PM
Evening Meal 4:30 PM to 5: 00 PMPeanuts + Green Teaies
Evening Meal 4:30 PM to 5: 00 PMBeetroot + paneer+ carrot salad with hummus

Find it difficult to follow this menopause diet plan? Well, here is a trick for your weekends! Do not forget to treat yourself to a piece of chocolate or a healthy protein-rich sweet dish.

Let us make it easy for you to follow this diet plan. And, remember, we promised to tell you
a secret to keep hunger pangs at bay. Here it is!

Tips to Follow the Menopause Diet Plan

  1. Drink water when you feel like gorging on to keep hunger pangs and cravings away
  2. Stay occupied at work and spend less time to eat
  3. Exercise regularly for 1 hour daily
  4. You can also indulge in physical activities such as yoga, Zumba, dance or simply walk
  5. Self-care and self-love are a must to enjoy your diet plan.
    Get started with this menopause diet plan right away! Stay consistent and follow it for 5 days to win over menopausal weight gain.

Get started with this menopause diet plan right away! Stay consistent and follow it for 5 days to win over menopausal weight gain.

Dr. Rati Parwani
Dr. Rati Parwani
Dr. Rati Parwani is a Professional Practising Medical Doctor with expertise in treating lifestyle-related chronic diseases. With over ten years of clinical experience, she currently provides medical and holistic care for all age groups with professional case consultation and therapeutic medicine.
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