It is well known that there is no singular menopause diet that works for all women who are going through the change. But in an attempt to help, health experts have found a well-researched method that “works well” both before and after menopause.
Registered dietitian Elizabeth Ward and Hillary Wright decided to compile their insights into a book called The Menopause Diet Plan: A Natural Guide to Hormone Management, Health, and Happiness, which aims to guide women through the challenges of middle age.
Her diet is a mix of the Mediterranean diet and DASH, both full of nutritious foods that help women feel full.
And both diets can also contribute to better health, such as a lower risk of type 2 diabetes and healthier blood pressure levels.
Ward told TODAY that the plan encourages eating large amounts of whole fruits and vegetables, whole grains, nuts and seeds.
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While losing weight can seem like a never-ending battle during menopause, Ward suggested that the best way to lose weight is to increase one very important micronutrient and decrease intake of another.
During a to study made by him women’s health initiativewomen who closely followed a low-carbohydrate, high-protein eating plan limited their chances of gaining weight after menopause.
This was compared to a low-fat diet, in which the women ate more carbohydrates and gained weight.
With this in mind, the menopause plan presented in the book includes a plant-based eating program that incorporates more protein and fewer carbohydrates, meal timings, calorie control, and regular exercise.
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Ward explained: “Regular exercise maintains muscle and bone health, reduces the likelihood of heart disease, reduces type 2 diabetes and cancer risk, reduces stress, and more.”
And what’s even better is that nothing is off limits for food lovers.
Ward 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 unrealistic and restrictive plan for the rest of your life.”
But he noted that for those who want to lose weight faster, cutting back on added sugars, highly refined grains and alcohol will help.
Foods recommended in the plan include:
Seafood
Poultry
Eggs
Dairy products
fruits
Vegetables
Nuts and nut butters
Seeds
legumes
whole grains
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