11 Best Foods To Eat To Lose Weight During Menopause

Gaining weight during menopause is a natural part of life. When women enter their 40s and estrogen levels decline, metabolism slows, appetite increases, and fat distribution changes toward the abdomen.

While this can be frustrating, take it as a warning that changes must be made to preserve health and well-being. One way that this can be done is by choosing foods that work with your body, not against it.

In this article, we discuss the 11 best foods to eat to lose weight during menopause. We cover how to choose the right foods, how to build a menopause-friendly plate, foods to avoid, and more.

How the Right Foods Can Help You Lose Fat

When you are looking for the correct food for fat loss, you can’t go wrong with nutrient-dense whole foods. These are foods that have little to no processing, retaining their existing nutritional value.

This is because when food undergoes processing, it can become loaded with salt, sugar, and unhealthy fats, reducing nutritional value which is shown to increase the risk of cardiovascular disease, high blood pressure, type 2 diabetes, and cancer.

Whole foods on the other hand have the opposite effect on the body. They provide the body with vital nutrients which support many of the body’s systems. Furthermore, whole foods tend to be lower in calories as they haven’t picked up additional fats through processing, making them better for consumption when trying to stay within a daily calorie limit.

For example, let’s compare chicken breast and fried chicken breast from a major fast-food chain.

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Despite being a similar size, the fried chicken has more than double the amount of calories. Sure, some of this may be due to the additional 40g, but much of this comes from the additional 13g of carbohydrates and 14.4g of fat which equates to a whopping 129.6 kcal.

Below are the criteria for identifying whole food:

• Shop Around the Perimeter of the Store — Whole foods such as fruit, vegetables, meat, and dairy are kept on the outskirts of the store.
• Avoid Processed and Packaged Foods — Such as chips, biscuits, sweet drinks, and ready meals.
• Prioritize Fresh Fruits and Vegetables — These are placed in the store with little processing as if they came off the tree or from the ground.
• Choose Whole Grains — Brown rice, oats, quinoa, barley, and wild rice retain their nutritional value.
• Buy Unprocessed Meat — Look for meat, poultry, fish, and eggs.

11 Best Foods to Eat During Menopause for Fat Loss

Whole foods are without a doubt the best option for fat loss during menopause. Below we have listed the 11 best foods to eat during menopause for fat loss, including their calorie content and macros per 100-gram serving.

1. Salmon – Omega-3s, Protein, Inflammation Reduction

• Calories: 208 kcal
• Carbohydrates: 0 g
• Protein: 20 g
• Fats: 13 g

Salmon is a fantastic food for women in menopause, which not only provides an excellent source of protein but also healthy fats that can alleviate menopause symptoms, including night sweats, hot flashes, joint aches, muscle pains, and chronic illness.

Omega-3 fatty acids found in salmon are shown to have anti-inflammatory properties, helping to reduce the severity of the above symptoms.

Salmon also contains 20g of protein per 100g. This can help improve fullness, reducing hunger and cravings between meals.

2. Greek Yogurt – High in Protein and Gut-Friendly

• Calories: 59 kcal
• Carbohydrates: 3.6 g
• Protein: 10 g
• Fats: 0.4 g

Greek yogurt is an amazing, high-protein addition to your menopause fat-loss diet. During menopause, the decline of estrogen can lead to decreased bone mineral density and gut issues.

Bone mass and muscle are proven to have a close relationship, with bone adapting its mass and strength based on gravity and muscle activity.

A low-calorie, high-protein food, it is also an excellent source of calcium for strong bones. Meanwhile, its protein content can preserve lean muscle, further enhancing bone strength.

Meanwhile, they contain probiotics which are shown to improve gut function, making them excellent for addressing menopause symptoms and without blowing out your daily calorie limit.

3. Lentils – Fiber-Rich, Blood Sugar-Stabilizing

• Calories: 116 kcal
• Carbohydrates: 20.13 g
• Protein: 9 g
• Fats: 0.38 g

Lentils are rich in complex carbohydrates, protein, and fiber. As mentioned, menopause can increase appetite, impact gut health, and decrease lean muscle mass.

Lentils are a rich source of complex carbohydrates and dietary fiber, which can stabilize blood sugar, improve fullness, and support gut health. They are also a surprisingly good source of protein (9 g) providing a healthy boost to improve satiety and preserve muscle mass.

4. Flaxseeds – Lignans (Phytoestrogens) + Fiber

• Calories: 534 kcal
• Carbohydrates: 29 g
• Protein: 18 g
• Fats: 42 g

Flaxseeds are a superfood capable of alleviating menopause symptoms and improving gut health. Flaxseeds contain lignans, which are proven to lower the risk of heart disease, osteoporosis, breast cancer, and menopause symptoms.

Furthermore, they are one of the best sources of omega-3 fatty acids with 29 grams per 100g. For reference, omega-3-rich foods such as salmon and tuna only have 2.3h and 1.6g respectively.

They are also loaded with protein, complex carbohydrates, and fiber which can curb hunger, and support muscle mass.

However, before you begin heaping tablespoons into all your meals it should be noted that they are extremely high calories, containing 534 kcal per 100g. To avoid blowing out your daily allowance, stick to 1–2 tablespoons (7–14 g) per day. They can be added to smoothies, in baking, or even just sprinkled on foods.

5. Eggs – Complete Protein + Choline For Metabolism

• Calories: 131 kcal
• Carbohydrates: 0 g
• Protein: 13 g
• Fats: 9 g

Eggs are an excellent, easy-to-prepare whole food that can boost protein intake, support metabolism, and infuse your body with vital nutrients.

Eggs contain a compound called choline, shown to be effective for breaking fat down to use as fuel, improving satiety, and leading to reduced body mass. They are also a valuable source of protein, containing 13 grams per 100 grams, as well as vitamin A, D, E, K, and B complex.

6. Leafy Greens (E.G., Spinach, Kale) – Micronutrients + Volume

• Calories: 20–50 kcal
• Carbohydrates: 3–6 g
• Protein: 2–3 g
• Fats: 0–1 g

Leafy greens refers to food such as kale, spinach, arugula, Romaine lettuce, collard greens, broccoli, iceberg lettuce, and cabbage. These are amazing for adding volume, nutrient density, for very little calories.

For example, 100g of broccoli contains 5.6g of carbohydrates, 2.3g of protein, vitamin A, C, K, folate, fiber, calcium, potassium, and iron all for just 35 kcal.

Similarly, 100 grams of spinach contains 3.6g of carbohydrates, 3g of protein, and is an excellent source of fiber, vitamin A, K, potassium, and iron, for just 23 kcal.

These values may seem small, however, you must remember that leafy greens are added to compliment meals.  Adding them will give your meals a healthy boost of vital nutrients while adding volume, helping to keep you fuller for longer.

7. Berries – Antioxidants + Low Sugar Fruit

• Calories: 30–60 kcal
• Carbohydrates: 3–6 g
• Protein: 0–3 g
• Fats: 0–1 g

Berries such as blueberry, strawberry, raspberry, blackberry, acai berry, and cranberry are great to eat during menopause fat loss. Blueberries are an excellent source of carbohydrates, fiber, potassium, fiber, and vitamin C, and K, with 100g containing just 57 kcal.

Similarly, 100g of strawberries contains carbohydrates, fiber, vitamin C, calcium and potassium for just 32 kcal.

Additionally, berries are loaded with antioxidants which studies show delay or neutralize the effects of free radicals which cause heart disease, cancer, diabetes, and other chronic illnesses.

They are also considered low-sugar fruits, meaning they provide sweetness of natural sugars, while keeping lower sugar intake low. Like leafy greens, this makes them great to add to meals, enabling an increase in nutrient-density food volume, for very few calories.

8. Avocados – Healthy Fats + Blood Sugar Control

• Calories: 160 kcal
• Carbohydrates: 8.5 g
• Protein: 2 g
• Fats: 14.7 g

Avocado, you either love it or hate it. However, one thing is for sure, it is an amazing nutrient-dense food.

In just 100g, it contains over 10g of healthy fats (monounsaturated and polyunsaturated), 2g of protein, 6.7g of fiber, and several vitamins and minerals including magnesium, potassium, zinc, copper, and vitamins C, E, K, B6, B5, B3, B2, B9.

This composition makes it great for fat loss during menopause. Avocado’s high fiber content is proven to help slow the digestion of carbohydrates, improving satiety and blood sugar control while improving gut health. This results in stable energy levels and less hunger between meals, meaning fewer calories consumed and greater fat loss.

9. Tofu/Tempeh – Plant-Based Protein With Phytoestrogens

Tofu

• Calories: 144 kcal
• Carbohydrates: 3 g
• Protein: 17 g
• Fats: 9 g

Tempeh

• Calories: 195 kcal
• Carbohydrates: 8 g
• Protein: 20 g
• Fats: 11 g

Tofu and Tempeh are a plant-based protein made of fermented soybeans, used as a meat alternative and contains several vitamins and minerals which make it great for those wanting to reduce meat intake or on plant-based diets.

Just 100g of tofu contains 17g of protein, 4.97g of omega-6 fatty acids, while being an excellent source of calcium, manganese, and copper. Meanwhile, 100g of tempeh, you will find as much as 20g of protein, comparable to salmon (20g/100g) and mackerel (19g/100g), as well as calcium, iron, potassium.

Tofu and tempeh are also an excellent source of phytoestrogen, which are plant derived compounds which are shown to have similar effects similar to estrogen. These are beneficial for women during menopause, proven to reduce intensity of hot flashes, decreased vaginal atrophy, improved sleep, cognition, and bone health.

10. Chia Seeds – Fiber + Hydration Support

• Calories: 521 kcal
• Carbohydrates: 37.5 g
• Protein: 21.2 g
• Fats: 31 g

Chia seeds are packed with so many vitamins and minerals that it is considered a superfood. In just 100 grams it contains 21.2g of protein, 33.7g of fiber, 20g of omega-3, and vitamins and minerals including magnesium, calcium, potassium, iron, zinc, and vitamins B1, B2, B3, E, and A.

They are known for absorbing water, improving hydration. Chia seeds like many of the foods on this list, their high fiber content means they are great for stabilizing blood sugar, and improving fullness and gut health.

However, just like flaxseeds they are extremely high in calories, containing 521 kcal per 100g. We recommend sticking to the standard serving of 1–2 tablespoons (10–20 grams) per day, which can be added to smoothies, yogurt, water, salads, puddings, and hot meals.

11. Green Tea – Metabolism Support + Antioxidants

• Calories: 1 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fats: 0 g

Green tea is an incredible drink to add to your diet when attempting to lose fat during menopause. Green tea contains antioxidants which as we know can help fight free radicals and inflammation associated with chronic disease.

Green tea may increase metabolism with studies showing it leads to a reduction in weight and blood pressure. Containing almost zero calories, it makes it a great choice for menopause fat loss.

How to Build a Menopause-Friendly Plate

Now that we have identified the best foods to eat during menopause for fat loss here are some principles for building your plate.

Macro Balance for Fat Loss

The main pillar of a fat-loss diet is to eat in a calorie deficit, which is consuming fewer calories than your resting energy expenditure. This allows you to burn fat even at complete rest.

However, due to the decrease in calorie intake, feelings of hunger can creep in, and when the deficit is too big, it can become unstable. This can derail the diet and even lead to weight gain.

Balancing macronutrients such as carbohydrates, protein, and healthy fats can be used to improve fullness and improve sustainability.

Below we have listed the ideal macronutrient intakes for the traditional diet and for weight loss.

Standard Diet

• Carbohydrates: 45–65% of daily calorie intake
• Protein: 10–35% of daily calorie intake
• Fats: 20–35% of daily calorie intake

Fat Loss Diet

• Carbohydrates: 25–30% of daily calorie intake
• Protein: 30–35% of daily calorie intake
• Fats: 30–40% of daily calorie intake

Comparing the two, the standard diet has a greater focus on carbohydrate intake, with a balance of protein and fats. This is serviceable for the goal of maintaining weight.

However, when we set out to burn fat, these figures should shift toward a greater focus on protein, increasing them from 10–35% to 30–35% and a lowering of carbohydrates from 45–65% to 25–30%, essentially assuming the ratio of a low-carb diet.

Now, this is not to say that carbohydrates are the enemy because they are vital for fueling the body. This shift to protein is based on its ability to improve fullness and increase metabolism, which results in less hunger between meals and increased resting energy expenditure.

Hydration and Food Timing

Hydration is vital for overall health, and during fat loss, it becomes more important than ever. Water and hydration are shown to maintain cognition, support weight management, and reduce kidney stone risk.

Studies show that water intake before meals reduces total energy intake, proving to be an effective weight management strategy.

Alongside this, food timing can help optimize digestion, improve insulin sensitivity, and improve weight maintenance. Conversely, studies indicated that delayed nighttime eating is linked to an increased risk of obesity, type 2 diabetes, and cardiovascular disease.

This highlights that nutrition isn’t just about what we eat, but how and when we eat it. Therefore, to optimize eating habits, drink a glass before each meal and aim for predictable and consistent eating times at least two to four hours before bed. This will allow you to nourish your body and help you sleep soundly, supporting weight loss.

Sample 1-Day Meal Plan Using These Foods

Here is a sample meal plan using the ingredients above to get you started. We recommend experimenting with different combinations to increase the nutrient density of your meals. However, always be mindful of serving sizes to avoid exceeding your daily calorie limits.

Breakfast

Kale, Spinach, and Avocado Omelette on Whole Grain Toast

• 2 eggs, 2 slices whole grain bread, 1 cup baby spinach, 1 tablespoon grated parmesan cheese, 1 tablespoon flaxseeds, 1 tablespoon olive oil, salt and pepper

Green Tea

Lunch

Black Bean, Tofu & Avocado Rice Bowl

• 200 g chopped tofu, 400 g canned black beans, 200 g cooked brown rice, ½ chopped red onion, 1 crushed clove garlic, 1 live zest, 1 teaspoon smoked paprika, 1 small ripe avocado, 1 tablespoon olive oil

Dinner

Pan-Seared Salmon and Lentils

• Salmon: 150 g salmon, 50 g uncooked green lentils, 1 teaspoon olive oil, ¼ small diced red onion, 1 finely chopped clove garlic, large handful of spinach.
• Dressing: 1 teaspoon olive oil, 1 tablespoon of wholegrain mustard, 1 teaspoon lemon juice

Snack

Chia Pudding with Mixed Berries

• Chia Pudding: ½ cup low-fat Greek yogurt, ½ cup unsweetened almond milk, ½ teaspoon maple syrup, ⅛ teaspoon cinnamon
• Toppings: Blueberries, strawberries, granola, coconut flakes, walnuts

Foods to Limit or Avoid

While there is often a significant focus on eating correctly, there are certain foods that should be avoided. Below we highlight foods you should be limiting for successful weight loss.

Refined Sugar and Processed Carbs

Refined sugar and processed carbohydrates are at the top of this food to avoid. Studies show that increased sugar intake is responsible for elevated blood glucose, which leads to inflammation, obesity, diabetes, cancer, high blood pressure, and impaired cognitive function.

Refined sugar and processed carbs are also high on the glycemic index (GI), which are shown to increase hunger and overeating. This can lead to fatigue, cravings, and hunger, resulting in increased calorie consumption.

Refined sugar and processed carbs can be swapped out for whole grains and fruit. Whole grains provide a slow release of energy, while fruit provides natural sweetness to tackle those sweet tooth cravings.

Alcohol and Menopause Belly Fat

Alcohol should be limited or avoided as it can make it more difficult to lose fat. A 2023 study revealed that alcohol can increase hunger, suppress fat oxidation, and encourage fat storage while acting as a precursor to fat synthesis.

These negative effects combined with the weight-related symptoms of menopause such as increased appetite, weight gain, and changes to fat storage means they should be limited.

Vegetable Oils and Inflammation

Consumption of vegetable oils can increase inflammation. Vegetable oils such as sunflower oil, soybean oil, corn oil, and safflower oil contain omega-6 fatty acids.

Omega-6 is essential for our health, however, it must be balanced with omega-3  to avoid inflammation. This can be problematic during menopause as there is existing inflammation.

We recommend substituting vegetable oils for healthier alternatives including olive oil, avocado oil, and coconut oil.

Smart Eating Habits for Sustainable Results

While losing weight during menopause isn’t just about nutrition do’s and don’ts, it is also about the habit surrounding meal times. Below, we highlight smart eating habits for sustainable results. ’

Eating to 80% Full

A common mistake many women fall into is eating beyond fullness. Whether this has been ingrained by parents telling us to finish our dinner, fast eating, or just a love of food, it can blow out those daily calorie allowances, leading to a calorie surplus, and weight gain.

Eating to 80% can be difficult, especially if you have established life-long eating habits. Below is a list of ways to ensure you are eating to 80% full:

• Slow down eating
• Pay attention to your appetite while eating
• Use a single plate for portion control
• Savor each bite
• Drink water before meals

Meal Planning and Prep Tips

During menopause, an increased appetite and hunger are sadly a part of life. During those moments Planning and preparing your meals is a great way to ensure you have healthy options ready to go, helping you stick to your fat loss plan.

We recommend performing a weekly shop on the weekend and a meal prep day to ensure you have your meals set for the week.

Progress Beyond the Scale

Weight loss can be an all-consuming journey. While the focus is to look and feel better, it can quickly become about the scales, leading to an unhealthy relationship with food and the fat-loss process.

To keep your focus and emotions in check we recommend the following:

• Track sleep quality
• Track energy levels
• Monitor mood
• Focus on nourishing the body

Shifting your mindset and focus to these elements will ensure you are always doing what is best for your body, leading you to a place of optimal physical and mental health.

Recap and Your Next Steps

Nutrition is absolutely vital for weight loss during menopause. While fat loss can simply be achieved through a calorie deficit, without the correct balance of macro and micronutrients, it can be challenging to maintain fullness and energy levels.

Quick Summary of the 11 Foods

Creating a balanced diet using our 11 best foods is a great place to start, setting your body up for weight loss success.

From here, you can gradually experiment and add other incredible nutrient-dense options such as lean meats, whole grains, fruits, vegetables, nuts, and seeds to infuse your body with complex carbohydrates, protein, and healthy fats.

Personalized Help from Apps Like Reverse Health

Reverse Health is an incredible platform that offers a specialized approach to health and nutrition for women over 40. Containing recipes, meal plans, and tracking capabilities, it can educate and level up your entire nutrition and weight loss process for greater weight loss and overall health beyond the scales.

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