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Menopause can be a challenging time in a woman’s life. Hormone levels fluctuate, and with that comes a range of symptoms such as night sweats, hot flashes, aging skin, and decreased bone density.
However, for women, two changes significantly impact, and that is increased appetite and sudden weight gain.
For many women, these factors earmark the signs of aging as their body changes within a matter of months.
But let us assure you, there are answers to your weight gain woes.
In this article, we will discuss menopause and fasting. We cover how menopause affects the body, how intermittent fasting works, the benefits, a menopause fasting plan, and more.
Introduction to Menopause
What is Menopause?
Menopause is when your menstrual cycle stops due to lower hormone levels. It is marked once you’ve gone 12 months with a period, usually affecting women aged between 45 and 55.
Common Symptoms of Menopause
Menopause has a range of common symptoms which begin during perimenopause when estrogen levels begin to fluctuate. These include:
- Hot flashes
- Night sweats
- Increase appetite
- Vaginal dryness
- Mood changes
- Decreased bone density
- Sudden weight
- Joint aches
- Cognitive challenges
- Difficulty sleeping
- Increased risk of chronic illness
Menopause Weight Gain
During perimenopause (before menopause) is when our estrogen begins to fluctuate and slowly decline, which brings on a range of symptoms, including an increase in appetite and a decrease in metabolism.
Women gain 10kg on average between the 40 and 60 (regardless of menopause). The average calorie intake for a female is 2000 calories per day. However, during perimenopause and menopause, metabolic rates decline by 200—300 calories per day.
When this happens, there can be a caloric swing, as our calorie intake increases and our energy expenditure decreases. This leads to a calorie surplus, resulting in menopause weight gain.
Increased body fat and obesity are associated with chronic diseases such as:
- Cardiovascular disease
- diabetes
- Cancer
- Osteoarthritis
- hypertension
- stroke
- Liver disease
- Kidney disease
- Sleep apnea
- Depression
Introduction to Intermittent Fasting
What is Intermittent Fasting?
Intermittent fasting is the practice of no food intake for assigned periods followed by feeding for an allotted time. This is done without restricting essential nutrients, following various fasting methods, including calorie-restricted days, and hourly fasting and feeding windows.
How Intermittent Fasting Works
Intermittent fasting works by restricting caloric intake due to fewer eating windows throughout the day or week. This results in fewer calories consumed leading to weight loss and weight management.
Common Fasting Methods
- 16:8 — Fast for 16 hours with an 8-hour eating window.
- 12:12 — Fast for 12 hours, eat for 12 hours
- 5:2 — Regular eating for 5 days, restricted calories for 2 days
- Weekly 24 Hours — Fast for 24 hours one day each week.
Benefits of Fasting During Menopause
Fasting can reduce our calorie intake and has a significant impact on the body. Below are some reasons why you should try intermittent fasting during menopause.
Fasting for Menopause Weight Loss
The decline of estrogen can result in an increased appetite and slowing of our metabolism, leading to weight gain.
Intermittent fasting reduces food intake for regular windows. This decreases our calorie intake, below our recommended calorie intake (approx 1700 calories), creating a calorie deficit, which leads to fat loss.
Reduce Systemic Inflammation
Estrogen has an anti-inflammatory effect, however, when levels decline, inflammation in the body rises. This leads to night sweats, hot flashes, reduced immune response, and an increase in chronic illness.
Weight loss of 5%-10% in individuals has been shown to significantly improve health-related outcomes including, type 2 diabetes, hypertension, osteoarthritis, polycystic ovary syndrome, and stress incontinence.
Losing just 5kg has also been shown to improve the tolerability of hot flashes by 30%.
Intermittent fasting’s ability to place us in a calorie deficit can help us burn harmful belly fat. This reduces systemic inflammation, menopause symptoms, and metabolic syndromes.
Decrease Cardiovascular Risk Factors
Increased weight gain and obesity are closely linked with cardiovascular disease, as the heart is infiltrated by fatty tissue, which can lead to dysfunction.
An additional 10kg of body weight is associated with higher diastolic blood pressure, increasing coronary heart disease by 12% and the risk of stroke by 24%.
Intermittent fasting can help reduce weight. Weight loss was found to reduce the risk of cardiovascular mortality by 41%.
Fasting Diets for Menopause
Fasting methods come in all different sizes, however, when it comes time to eat, you should consume high-protein, nutrient-dense foods to improve satiety and give your body exactly what it needs to fight menopause symptoms and maintain your health.
Below is a sample menopause fasting diet to see if this type of eating plan works for you.
Menopause Fasting Diet
This fasting diet is based on a 16:8 method; fasting for 16 hours and eating for 8 hours. You will begin eating at 12 pm, and finish eating by 8 pm, aiming to do the bulk of your fasting when you sleep.
This is based on a 1500-calorie diet. This will help you reduce your calorie intake, without starving yourself.
Sample 1500 Calorie Menopause Fasting Diet
Breakfast (450 calories)
- Grilled Chicken Omelet
- 2 Eggs
- Low-Fat Cheese
- 100g Grilled Chicken Breast
- Bell Peppers
- Tomato
- Spinach
Snack (300 calories)
- Berry & Banana Protein Smoothie
- 1 Scoop Protein Powder
- Low-Fat Milk
- Banana
- Berries
- Chia Seeds and Flax Seeds
Dinner (500 calories)
- Air Fried Lemon and Garlic Salmon
- Salmon (100g)
- Sweet Potato
- Brocollini
- Asparagus
Dessert (250 calories)
- Mixed Berry & Dark Chocolate Protein Yogurt
- 3/4 Cup Protein Yogurt
- 1 Square Dark Chocolate
- 1/2 Cup Mixed Berries
- 1 Tspn Chia Seeds
Shorter eating windows mean fewer calories consumed. This makes it great for calorie-restricted diets such as the 1200-calorie menopause diet plan.
Practical Tips for Fasting During Menopause
Fasting for the first time is far from easy as we have to adjust those habitual eating times. Below are some practical tips to make the transition as smooth as possible.
Starting a Fasting Routine
Starting your fasting routine can be difficult, especially when menopause has just increased your appetite. For many, late-night snacking is the perfect way to end a stressful day, which can make it incredibly difficult when you start fasting.
Start Small
If those lengthy 16-hour fasts seem a little daunting, consider starting with a smaller fasting window of 12 hours (8 pm to 8 am). This will help you kick the night snacking while providing you with the comfort of knowing breakfast is not too far around the corner.
Stop Evening Snacking with Protein & Fiber
Eating a high protein, high fiber dinner, followed by a high protein dessert around 8:00 pm before your feeding window closes. Protein and fiber are incredibly filling, and by loading your meals up with each nutrient you will likely be too full to even think about reaching for those evening snacks.
The recommended protein intake is 1.2g/kg of body weight per day. Protein is vital during menopause, not only for satiety but to maintain muscle mass and function.
Managing Hunger and Cravings
Adding a source of protein and fiber to each meal will ensure you are full throughout the day. This is a fantastic way to manage hunger and cravings. In fact, given you will be having four meals in just 8 hours, chances are you won’t even want to reach for a snack.
Staying Hydrated and Nourished
During menopause, staying hydrated and eating a nutrient-dense diet is essential. Hydration can improve satiety, and stop you from reaching for poor food choices. While eating a variety of healthy foods ensures your nutritional needs are met, and even reduces the severity of menopause symptoms.
Go To Bed
Lastly, go to bed. Plan to finish your eating window approximately two hours before bedtime. Instead of battling through hunger, just sleep. This can make those first eight to 10 hours a breeze. When you wake up, your feeding window is in sight, allowing you to soldier on for those few remaining hours before your first meal.
Is Fasting Suitable for Everyone?
Intermittent fasting is safe, however, it isn’t necessarily for everyone. If you want to begin fasting during menopause, consult your healthcare professional.
Conclusion
The increased appetite and weight gain that comes with menopause can signify a steady decline in our health. This combined hormonal changes and menopause symptoms can make it a challenging time in our lives.
Intermittent fasting is a powerful tool for managing weight and menopause symptoms. However, it is far from a magic pill, it should be used in conjunction with a nutrient-dense diet, exercise, support network, and menopause supplementation to help manage your menopause journey.
If you are considering intermittent fasting, speak to your healthcare professional, and others in your menopause support network. They will provide you with the information to make an educated decision on whether this is the correct eating plan for you.
Menopause Fasting Apps
Menopause fasting apps support women through menopause with tailored fasting schedules, nutritional advice, and symptom tracking. These apps offer personalized plans, reminders, and progress tracking to help manage menopause symptoms and improve quality of life. For more information, check out the Best fasting apps for menopause guide that we have created for you.
FAQs
How can intermittent fasting help with menopause-related weight gain?
- Intermittent fasting can help manage menopause-related weight gain by reducing overall caloric intake. By restricting eating to specific windows, women can create a calorie deficit, countering the increased appetite and decreased metabolism that often accompany menopause.
What are the benefits of intermittent fasting during menopause?
- Intermittent fasting during menopause can lead to weight loss, reduce systemic inflammation, and decrease cardiovascular risk factors. It helps burn harmful belly fat, improve tolerance to hot flashes, and enhance overall metabolic health.
What are some common intermittent fasting methods suitable for menopausal women?
- Common intermittent fasting methods include the 16:8 method (fast for 16 hours, eat for 8 hours), the 12:12 method (fast for 12 hours, eat for 12 hours), the 5:2 method (normal eating for 5 days, restricted calories for 2 days), and the weekly 24-hour fast (fast for 24 hours one day each week).
Can intermittent fasting reduce menopause symptoms other than weight gain?
- Yes, intermittent fasting can help reduce menopause symptoms such as night sweats, hot flashes, and joint aches by decreasing systemic inflammation and improving metabolic function. Weight loss achieved through fasting can also alleviate these symptoms and improve overall quality of life.
Is intermittent fasting safe for all menopausal women?
- Intermittent fasting is generally safe, but it may not be suitable for everyone. Women considering fasting during menopause should consult with their healthcare professional to ensure it is appropriate for their individual health needs and circumstances.
