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Macros for Perimenopause Weight Loss: How to Balance Protein, Fat, and Carbs for Optimal Results
Macros matter for hormone health, fat loss, and staying fit. It’s not a diet hack—it’s a way of life that can make going through perimenopause and menopause easier.
But doing macros for perimenopause weight loss can prove to be challenging if you’re new. We’re here to change this, this comprehensive guide provides practical meal planning tips and offers strategies to optimize your nutrition for effective weight loss.
Understanding Macronutrients and Their Role in Weight Loss
What Are Macronutrients?
Macronutrients are carbohydrates, fats, and proteins. They’re important for your overall health, not just perimenopause. They affect your hunger, metabolic rate, calorie intake, hormonal balance, and satisfaction.
Why Macronutrient Balance Is Crucial During Perimenopause
Reproductive hormones like estrogen and progesterone fluctuate during perimenopause.
How long perimenopause can last depends, but on average, symptoms will start to develop in your early 40s and can last for 14 years.
During this transitionary period, what you eat, drink, and do has a more pronounced effect on your immediate and long-term health, especially as you’re more susceptible to vitamin and mineral deficiencies.
Focusing on having macronutrient balance during perimenopause can make sure that you get all the essential nutrients, particularly calcium, vitamin D, and vitamins B6 and B12.
How Metabolism Changes Affect Macro Needs
As our metabolism slows down during age, our bodies start using nutrients differently, leading to nutrient deficiencies.
Hormonal fluctuations, particularly decreasing estrogen levels, loss of muscle mass (sarcopenia), and changes in body composition, often resulting in increased fat storage, combine to reduce the number of calories your body burns at rest, making weight management more challenging.
To address this, you can increase your protein intake and create a calorie deficit for weight loss.
The Ideal Macronutrient Ratios for Perimenopausal Women
A common starting point for macros for perimenopause weight loss is a ratio of 40% carbohydrates, 30% protein, and 30% fat.
Here at Reverse Health, our professional nutritionists will help you find the ideal macronutrient ratio based on your physical activity, age, and body type.
Protein: Building Muscle and Supporting Metabolism
Recommended Protein Intake
Experts recommend a protein intake of 1.2 grams per kilogram of body weight for perimenopausal women aiming to lose weight. This higher protein intake can help preserve muscle mass and support the body's changing needs during this transition.
Best Protein Sources for Perimenopause
Incorporate a variety of high-quality protein sources into your diet:
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna, mackerel)
- Eggs
- Greek yogurt
- Cottage cheese
- Legumes (lentils, chickpeas, black beans)
- Tofu and tempeh
- Quinoa
- Nuts and seeds
Including a protein source in each meal and snack can help stabilize blood sugar levels and reduce cravings throughout the day.
Fats: Hormonal Support and Sustained Energy
Healthy Fats to Include in Your Diet
Fats are essential for hormone production and overall health, especially during perimenopause. The key is to focus on healthy fats that support your body's changing needs.
Balancing Omega-3 and Omega-6 Fatty Acids
Incorporating healthy fat sources into your meals, such as avocados, olive oil, nuts like almonds, walnuts, and cashews, and seeds like chia seeds, flax, and pumpkin, as well as fatty fish and coconut oil (in moderation), can help you feel satisfied after meals, reducing the likelihood of overeating.
Achieving the right balance between omega-3 and omega-6 fatty acids is crucial for managing inflammation and supporting overall health during perimenopause. Aim for a ratio of 1:2 or 1:3 of omega-3 to omega-6 fatty acids.
Carbohydrates: Energy and Fiber for Digestive Health
Complex Carbs vs. Simple Carbs
While low-carb diets have gained popularity for weight loss, carbohydrates remain an important source of energy and fiber for perimenopausal women. The key is to choose the right types of carbs and consume them in appropriate portions.
Focus on complex carbohydrates, which provide sustained energy and essential nutrients:
- Whole grains (brown rice, quinoa, oats)
- Sweet potatoes
- Legumes
- Fruits
- Vegetables
Limit these simple carbohydrates, which can cause rapid blood sugar spikes:
- Refined grains (white bread, pasta)
- Sugary snacks and desserts
- Sweetened beverages
Importance of Fiber for Weight Management
Fiber is crucial for digestive health and can aid in weight management by promoting feelings of fullness and regulating blood sugar levels. Aim for 25-30 grams of fiber per day from broccoli, apples, pears, whole grains, legumes, nuts, and seeds.
Prioritizing high-fiber carbohydrates can help support your weight loss goals while maintaining steady energy levels throughout the day.
Sample Meal Plans for Balanced Macros
These sample meals balance protein, healthy fats, and complex carbohydrates to support your weight loss goals. We also have a fully dedicated article to Perimenopause Meal Ideas if you want to expand more on meal prep for perimenopause.
Breakfast Ideas
Example: Greek Yogurt with Berries and Chia Seeds
This breakfast provides a good balance of protein from the Greek yogurt, healthy fats from the chia seeds, and complex carbohydrates from the berries and granola. The fiber from the berries and chia seeds will help keep you feeling full.
- Ingredients:
- Greek yogurt (plain, 1 cup): 245g (8.6 oz) - 130 calories
- Mixed berries (1/2 cup): 75g (2.6 oz) - 30 calories
- Chia seeds (1 tablespoon): 15g (0.5 oz) - 70 calories
- Low-sugar granola (1/4 cup): 30g (1 oz) - 120 calories
- Total Calories: 350 calories
Example: Avocado Toast with Whole Grain Bread
This meal offers a mix of complex carbs from the whole-grain bread, healthy fats from the avocado, and protein from the eggs. The addition of hemp seeds provides extra protein and omega-3 fatty acids.
- Ingredients:
- Whole grain bread (1 slice): 40g (1.4 oz) - 100 calories
- Mashed avocado (1/4 medium): 50g (1.8 oz) - 80 calories
- Poached eggs (2): 100g (3.5 oz) - 140 calories
- Cherry tomatoes (handful, 5-6): 80g (2.8 oz) - 15 calories
- Hemp seeds (sprinkle, 1 teaspoon): 5g (0.18 oz) - 30 calories
- Total Calories: 365 calories
Lunch Options
Example: Quinoa Salad with Mixed Veggies and Tofu
This salad provides a good balance of plant-based protein from the quinoa and tofu, complex carbs from the quinoa and vegetables, and healthy fats from the olive oil dressing.
- Ingredients:
- Cooked quinoa (1/2 cup): 90g (3.2 oz) - 110 calories
- Grilled tofu (3 oz): 85g (3 oz) - 90 calories
- Mixed vegetables (1 cup): 150g (5.3 oz) - 50 calories
- Olive oil and lemon dressing (1 tablespoon): 15ml (0.5 oz) - 120 calories
- Feta cheese (optional, 1 oz): 28g (1 oz) - 80 calories
- Total Calories: 450 calories (without feta: 370 calories)
Example: Grilled Chicken with Sweet Potato and Spinach
This meal offers lean protein from the chicken, complex carbs from the sweet potato, and additional nutrients from the spinach. The pumpkin seeds add healthy fats and a satisfying crunch.
- Ingredients:
- Grilled chicken breast (4 oz): 113g (4 oz) - 170 calories
- Roasted sweet potato (1/2 medium): 100g (3.5 oz) - 90 calories
- Sautéed spinach (2 cups): 180g (6.3 oz) - 40 calories
- Olive oil (for cooking, 1 tablespoon): 15ml (0.5 oz) - 120 calories
- Pumpkin seeds (sprinkle, 1 tablespoon): 10g (0.35 oz) - 60 calories
- Total Calories: 480 calories
Dinner Recipes
Example: Salmon with Brown Rice and Broccoli
This dinner combines omega-3-rich salmon with complex carbs from brown rice and fiber-rich broccoli. The lemon-dill sauce adds flavor without excess calories.
- Ingredients:
- Baked salmon (4 oz): 113g (4 oz) - 233 calories
- Cooked brown rice (1/2 cup): 90g (3.2 oz) - 108 calories
- Steamed broccoli (1 cup): 150g (5.3 oz) - 55 calories
- Lemon-dill sauce (1 tablespoon): 15ml (0.5 oz) - 15 calories
- Total Calories: 411 calories
Example: Lentil Stew with Kale and Whole Grain Bread
This plant-based dinner provides protein and fiber from the lentils, additional fiber and nutrients from the kale, and complex carbs from the whole-grain bread.
- Ingredients:
- Lentil stew (1 cup): 200g (7 oz) - 230 calories
- Sautéed kale (1 cup): 70g (2.5 oz) - 33 calories
- Whole grain bread (1 slice): 40g (1.4 oz) - 100 calories
- Olive oil (for the kale, 1 teaspoon): 5ml (0.17 oz) - 40 calories
- Total Calories: 403 calories
Snack Ideas
Example: Almonds and Apple Slices
This snack offers a good balance of complex carbs from the apple and healthy fats and protein from the almonds.
- Ingredients:
- Apple slices (1 medium apple): 182g (6.4 oz) - 95 calories
- Almonds (1 oz, about 23): 28g (1 oz) - 164 calories
- Total Calories: 259 calories
Example: Hummus with Carrot Sticks
Hummus provides protein and healthy fats, while carrots offer fiber and complex carbohydrates, making this a satisfying and nutritious snack.
- Ingredients:
- Hummus (1/4 cup): 60g (2.1 oz) - 120 calories
- Carrot sticks (1 cup): 128g (4.5 oz) - 52 calories
- Total Calories: 172 calories
Tips for Adjusting Your Macros Based on Your Goals
How to Calculate Your Ideal Macros
The United States Department of Agriculture (USDA) Dietary Guidelines recommends that the ideal macros for women ages 31 to 50 are the following:
- 45% to 65% calories from carbohydrates
- 20% to 35% calories from healthy fats
- 10% to 35% of calories from protein (preferably lean or plant-based).
The USDA recommends a 1,800-calorie daily diet for women in their perimenopausal years. Their daily meals should consist of at least 810 calories from carbohydrates, 630 calories from fat, and 360 calories from protein.
Of course, this all depends on how physically active you are throughout the day.
Adjusting Macros for Increased Weight Loss
A good rule of thumb when adjusting macros for perimenopausal weight loss is to add more carbohydrates or protein depending on your activity of choice and how long you exercise every day.
Different exercises have a unique impact on your body. For example, yoga and Pilates aren’t as physically taxing. Even if you do them for more than one hour, you don’t need to increase your carbohydrate intake, which can stay at 40%.
On the other hand, if you do strength training, you can lower your fat intake by 25% and increase your protein intake by 35%. But if you do high-intensity cardiovascular exercises, you can eat more carbs and less fat.
Regardless of your macro goals and where you’re starting, patience and consistency are key. The goal is sustainable weight loss. It may take weeks or even months for results to show. Focus on long-term consistency and avoid falling prey to diet hacks unless they’re proven to work.
Monitoring Progress and Making Tweaks
Setting realistic calorie goals and a macronutrient range tailored to your needs can help you lose weight and keep it off during perimenopause.
Log your food intake and stay within range of your macros by focusing on whole foods like fruits, vegetables, healthy fats, complicated carbohydrates, and lean meat or plant-based protein sources.
Don’t be afraid to mix things up based on how you’re feeling. These minor tweaks can help you put together the ideal diet. In doing so, you’ll learn more about your body, how it responds to certain foods, and what helps you achieve your desired results.
Again, slow, sustainable, and long-term-focused changes are the best way to go about your macros for perimenopause weight loss. Sudden and dramatic shifts can be harmful, are harder to track, and cause you to return to where you started.
Conclusion: Achieving Sustainable Weight Loss in Perimenopause with the Right Macros
Calories aren’t everything. Focusing exclusively on calorie intake can cause you to develop an unhealthy relationship with food. On the other hand, learning macros for perimenopause weight loss switches your focus towards proteins, carbohydrates, and fats.
Just don’t forget that micronutrients are just as important as macronutrients. Healthy and sustainable weight loss doesn’t happen without vitamins and minerals. Your skin won’t look good and vibrant without vitamin C and zinc, nor will oxygen go to vital organs if you have an iron deficiency.
Finally, while macros work for many people, there are other diet plans and recipes you can try if you feel they aren’t for you.
FAQs
What are the best macro ratios for weight loss during perimenopause?
The best macro ratios for perimenopausal weight loss typically include a higher protein intake (around 30-35% of daily calories), moderate healthy fats (25-30%), and reduced carbohydrates (35-45%). This balance helps maintain muscle mass, support hormonal changes, and manage energy levels.
How does a high-protein diet help with weight loss in perimenopause?
A high-protein diet can aid weight loss during perimenopause by increasing satiety, reducing appetite, and preserving lean muscle mass, which is crucial as metabolism slows down. Protein also supports muscle repair and recovery, especially when combined with regular exercise.
Should I reduce carbs during perimenopause for better weight loss results?
Reducing carbs, particularly refined and processed carbs, can help stabilize blood sugar levels and reduce insulin resistance, both of which are important for weight management during perimenopause. Focus on complex carbs like whole grains, vegetables, and legumes.
What role do healthy fats play in perimenopause weight loss?
Healthy fats, such as those from avocados, nuts, seeds, and olive oil, help regulate hormones and keep you feeling full longer, which can aid in weight management. They also support brain health and reduce inflammation, both important during perimenopause.
Can tracking macros improve weight loss during perimenopause?
Yes, tracking macros can help you ensure you're getting the right balance of nutrients to support your weight loss goals during perimenopause. By monitoring your intake of protein, fats, and carbs, you can make more informed dietary choices that align with your body's changing needs.
