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Menopause High Protein Diet: What's the best thing about it
During menopause, our body can go through many physiological changes, however, one stands out more than others, and that is weight gain.
The sudden changes to our figure, slowing metabolism, and increased hunger, it can feel like we are completely losing control.
But let us assure you, some solutions will not only help you maintain weight, but improve your overall health
Today, let’s discuss the menopause high protein diet. We will cover the benefits, tips, and delicious recipes to help you regain control of your weight
Understanding the Role of Protein During Menopause
Dietary protein is essential for maintaining optimal health and function. It is present in all our body's chemical reactions, including gene expression, immune system regulation, and muscle tissue, all the way down to our cells.
However, as we go through menopause our physiology shifts, requiring us to increase our protein intake.
Below we will take a look at why protein is essential and how menopause affects our protein requirements.
Why Protein is Essential
As we age and go through menopause our skeletal muscles' ability to activate protein synthesis decreases, which can result in age-related muscle loss (sarcopenia).
Beginning in our 40s our body's muscle mass steadily declines, with up to a 50% loss of mass by our 80s, leading to a loss in strength, and function, increasing the risk of disability and frailty.
Increasing our protein intake during menopause and the aging process is essential to maintain skeletal muscle mass.
A protein intake of 1.2g/kg of body weight is shown to lower the risk of frailty and improve physical function. While protein intakes as high as 1.6g/kg of body weight were associated with higher skeletal muscle mass in postmenopausal women.
Creating a High Protein Menopause Diet Plan
Creating a high-protein menopause diet plan takes more than just adding protein-rich food sources into your diet. Care must be taken to ensure you are within your calorie limit, and macronutrient targets while consuming the right balance of vitamins and minerals.
High-Protein Menopause Meal Plan: Sample Diet
With all the science out of the way, let's get into the good stuff. Here’s a sample of delicious high-protein meal ideas. This will give you an idea of just how easy it can be to create tasty and healthy menopause diet meals.
High Protein Breakfast Options
Greek Yogurt with Berries and Nuts
Prep Time
- 5 Minutes
Ingredients
- ¾ Cup Greek yogurt
- ½ Cup berries
- 1 Tbsn crushed nuts
- 1 Tspn flax seeds
- 1 Tspn chia seeds
Veggie Omelette with Spinach and Cheese
Prep Time
- 10 Minutes
Ingredients
- 2 x Eggs
- 1x Cup baby spinach
- ⅓ Cup low-fat cheese
Protein-Packed Lunch Ideas
Quinoa and Black Bean Salad
Prep Time
- 10-15 Minutes
Ingredients
- 2 ½ Cups cooked quinoa
- 2 Cups cherry tomatoes
- 1 Cup diced orange and red pepper
- ⅓ cup diced onion
- 1 Can black beans drained
- 3 Ears of fresh corn
- 1 Garlic clove
- ½ Cup chopped cilantro
- 5 Tbsp lime juice
- 2 Tbsp olive oil
Grilled Chicken and Avocado Wrap
Prep Time
- 20 Minutes
Ingredients
- 2 Tbsp olive oil
- 1 lb chicken breast
- ½ teaspoon garlic powder
- ½ Tsp salt
- ½ Tsp black pepper
- ¼ ½ Tsp chili powder
- 6 flour tortilla wraps
- ½ Cup Salsa
- ½ Cup shredded low-fat cheese
- 2 Avocados
Nutritious Dinner Recipes
Baked Salmon with Quinoa and Vegetables
Prep Time
- 30 Minutes
Ingredients
- 1 Cup quinoa
- 500g Salmon fillet
- 1 Tbsp olive oil
- 1 ½ Cup cherry tomatoes
- 1 Cup canned corn
- ½ Pitted olives
- 1 Diced red onion
- 1 Lime
- ¼ Cup lime juice
- 1 tsp cumin
- ½ tsp paprika
- Sea salt and ground black pepper
Tofu Stir-Fry with Mixed Vegetables
Prep Time
- 30 Minutes
Ingredients
- ¼ Cup soy sauce
- ¼ cup vegetable broth
- 1 Tbsp honey
- 400g firm tofu drained
- 1 Tbsp soy sauce
- 2 Tbsn cornstarch
- 1 Tbsp sesame oil
- 1 Dice red pepper
- 1 Small bunch broccolini chopped
- 4 Garlic cloves
- 1 Tbsp grated ginger
- 1 Tbsp sesame seeds
Satisfying Snacks
Hummus with Veggie Sticks
Prep Time
- 10 Minutes
Ingredients
- 400g Can chickpeas
- 1 Tbsp Tahini paste
- 2 Crushed garlic cloves
- Juice of 1 Lemon
- 4 Tbsp Olive oil
- Sticks: Carrot, cucumber, pepper, and sesame flatbread
Cottage Cheese with Pineapple
Prep Time
- 5 Minutes
Ingredients
- ¾ Cup cottage cheese
- ½ cup fresh pineapple
Benefits of a High Protein Diet for Menopausal Women
A high-protein diet has many incredible benefits for menopausal women, including maintaining muscle mass, and weight management. Below are the reasons you should consider undertaking a high-protein diet.
Maintaining Muscle Mass
As mentioned, increased protein intake can help us maintain muscle mass. As our body has a decreased capacity for protein synthesis, we must give it a boost with a range of protein foods to fill those deficiencies.
A protein intake of 1.2g/kg of body weight has been associated with maintenance of muscle mass, improved function, and decreased frailty.
Supporting Weight Management
Dietary protein is a powerful nutrient for reducing appetite. This is because protein has been shown to decrease levels of the hunger hormone ghrelin.
A 2005 study showed that an increased protein intake from 15% to 30% of calories leads to a decrease in 441 calories which would normally come from spontaneous eating.
This illustrates that simply adding a lean protein source to a meal may help you stop those cravings and stop you from consuming low-quality processed foods.
Enhancing Metabolism
High-protein diets have also been shown to enhance metabolism. A 2002 study indicated that a high-protein, low-fat diet promoted greater weight loss compared to a high-carbohydrate diet.
They found that thermogenesis (the metabolic process where the body burns calories to produce heat) was two times higher, 2.5 hours post-meal on a high-protein diet versus a high-carbohydrate diet.
These findings combined with a reduction in appetite provide a powerful shift that can help you manage your weight.
Promoting Satiety and Reducing Cravings
High-protein diets are an excellent way to improve satiety and reduce cravings. A 2011 study identified that those who consumed a high-protein diet had a reduced late-night desire to eat, and pre-occupation with food compared to a normal protein diet.
If hitting your protein target seems difficult, consider adding a source of protein to each meal. This will ensure you feed yourself a steady source of protein throughout the day, and maintain the feeling of satiety; leading to decreased cravings.
Key Protein Sources
Now that we have identified the incredible effects a high-protein diet has on weight loss, let’s discuss the key protein sources you should include in a menopause high-protein diet.
Plant-Based Proteins
Plants are an amazing source of protein, fiber, and nutrients that can help combat the symptoms of menopause. Below are three plant-based protein groups you should be using to add to your meals.
Legumes and Beans
Legumes and beans are protein-rich, cholesterol-free, and high in dietary fiber. This makes them perfect for our menopause high-protein diet.
Nuts and Seeds
Small in size, but packed with protein, nuts, and seeds are a must when planning your menopause high protein diet. Foods such as walnuts, pine nuts, pumpkin seeds, and peanuts are all loaded with protein. A sprinkle of nuts and seeds in your meals can give them a good protein boost.
Tofu and Tempeh
Tofu and tempeh are soy-based products that can add protein and volume to your meals. Tofu, made from coagulated soy milk which is pressed, has long been the preferred protein source for vegetarians and vegans.
For those navigating dietary changes during menopause, exploring a vegan menopause diet plan can offer nutritious and satisfying options. Tempeh, on the other hand, is far less common and is made from soybeans which have been fermented and compacted.
Animal-Based Proteins
Animal-based proteins are one of the most accessible sources of protein. Below is a list of animal-based protein sources that you should consider adding to your menopause high-protein diet.
Lean Meats
Lean meats are a well-known source of protein and a great way to elevate your daily protein intake. Foods such as lean beef (20.3g/100g), lamb (17.3g/100g), and pork (16.7g/100g) are fantastic sources.
Poultry
Poultry such as chicken, turkey, duck, and eggs are rich protein sources. For many, chicken is a go-to source of protein as it contains large amounts of protein even in smaller quantities.
Just 100 calories of chicken contains 23.3 g of protein, which can be highly beneficial when consuming a low-calorie diet. Adding high-protein food sources for fewer calories allows us to keep calories while maintaining satiety.
Fish and Seafood
Fish and seafood such as salmon, mackerel, and sardines are all excellent protein sources. What makes this even better is they are loaded with vitamins and minerals, such as omega-3 fatty acids, vitamins A, and D, which help reduce inflammation and improve bone formation, which are invaluable during menopause.
Dairy Products
Dairy products such as milk, cheese, and yogurt are excellent protein sources. Milk contains two major proteins, casein and whey protein, as well as calcium, vitamin D, vitamin B12, vitamin A, potassium, and phosphorus.
Tips for Successfully Following a High Protein Diet
Eating a protein-rich diet has incredible benefits, however, making the change does have its road bumps. Below is a list of tips to help you successfully follow your high-protein diet.
Importance of Macronutrient Balance
Having the correct balance of macronutrients is essential when it comes to weight management and menopause diets.
While it may seem like the answer is more protein and less bad food, ensuring you get the right balance of protein, carbohydrates, and fat is vital to the success of your menopause diet plan.
The average intake for a female is 2000 calories per day. However, during perimenopause and menopause metabolic rates decrease by as much as 250-300 calories per day.
This combined with the aforementioned increase in appetite can require us to look a little deeper and assess our macronutrient intake to ensure we are getting protein, healthy fats, and carbohydrates for optimum health
Research recommends 35-40% protein, 30% fat, and 30-35% carbohydrates. These and our daily calorie intake vary based on age, height, weight and activity levels.
While protein is a major focus of our high-protein menopause diet, we still need enough carbohydrates for energy, and healthy fats to absorb essential nutrients.
To determine your exact calorie intake and macronutrient breakdown try this calorie calculator.
This will give you a breakdown of your calories and macronutrients which you can then add to a calorie-counting app to monitor your recommended daily intake.
Meal Planning and Preparation
Planning and preparation are key to making healthy changes to your nutrition. When it comes to a high-protein diet, it takes more than just grabbing healthy food options off the shelves. You must plan your meals and shopping trips with a focus on buying food that is a quality source of protein.
To this, decide on the meals you want to eat for the week and buy them all in one weekly shop. Sure, this can be time-consuming, however, you will save time during the week as you will have everything need to make your high-protein meals.
If you want to go one better, try prepping your meals the same day, or even slicing, dicing, and chopping your vegetables. Having ready-made meals or ingredients can make mealtime even easier, reducing mealtime indecision and the chance of reaching for the take-out menu.
Incorporating Variety
Incorporating a variety of different high-quality, nutrient-dense foods into your menopause high-protein diet is one of the best ways to ensure the success of your eating plan.
Many of us sadly make the mistake of trying a handful of meals, choosing our favorites, and cycling them through week after week. While this can be satisfying in the beginning, meal times can become boring, which can derail your nutrition plan.
By regularly trying new foods and dishes you can keep things interesting, increase your knowledge of high-protein sources, allowing you to make a long-term change.
Staying Hydrated
Drinking water and staying hydrated is one of the best ways to reduce hunger, without the added calories. Drinking water has been shown to decrease hunger, which can lead to a decrease calorie intake.
Having a water bottle on you at all times and drinking 2.5-3L per day is great for improving satiety, and breaking the craving for food between meals.
Combining Diet with Exercise
If you are considering trying the menopause high-protein diet, consider combining it with an exercise routine. Exercise routines in the form of running, resistance training, recreational sports, or walking will help you burn additional calories.
Exercise also has been shown to elevate mood, relieve stress, increase energy, and maintain a healthy weight. By combining both diet and exercise, you keep your weight down, with the added benefit of combating menopause symptoms, improving mood, and reducing stress.
Expert Advice and Resources
Beginning your menopause high protein diet is easy, however, if you need assistance you may want to get some expert advice. Below are some experts and resources you should consider using for your high-protein diet.
Consulting with a Nutritionist
Nutritionists are an excellent resource to have when switching to a high-protein diet. They are highly skilled at creating meal plans, taking into account your health history and dietary needs.
If you are concerned about the finer details such as counting calories, macronutrients, and planning, ask a nutritionist. They will gladly work with you to find a diet that matches your needs.
Recommended Reading and Tools
As we progress through menopause and our weight loss journey we can use various tools to increase our knowledge and streamline our nutrition tracking processes.
Nutritionists can offer incredible insights into nutrition and recommend helpful online resources and reading materials.
You can also use nutrition and calorie-tracking apps to make meal tracking easier. These will help you manage your calorie intake, and track the exact nutrients, ensuring you are getting what you need.
Joining Support Groups and Communities
Joining support groups in person or online is excellent when navigating healthy lifestyle changes. Often when we set out on the journey to overhaul our nutrition, it can feel a little lonely going at it alone.
Communities are excellent places to share experiences, ideas, and frustrations can help you feel like you are not alone.
Conclusion
Managing the symptoms of menopause and sudden weight gain is never easy. Fortunately, by switching to a high-protein, nutrient-rich diet we can alleviate some of these symptoms and regain control.
If you are currently in menopause and considering trying the menopause high-protein diet, focus on eating a balanced diet, with plenty of variety. This will help you keep things fresh, and ensure the long-term success of your health.
FAQs
Why is a high-protein diet important during menopause?
A high-protein diet during menopause helps maintain muscle mass, supports metabolism, and aids in managing weight gain that often occurs due to hormonal changes.
How much protein should I consume daily during menopause?
The recommended protein intake can vary, but generally, women in menopause should aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight per day to support muscle health and overall well-being.
What are the best sources of protein for menopausal women?
Lean meats, fish, eggs, dairy products, legumes, tofu, and plant-based protein sources like quinoa and nuts are excellent choices for a high-protein menopause diet.
Can a high-protein diet help with menopause symptoms?
Yes, a high-protein diet can help manage menopause symptoms by stabilizing blood sugar levels, reducing cravings, and supporting muscle and bone health, which can alleviate some menopause-related discomforts.
Are there any risks associated with a high-protein diet during menopause?
While a high-protein diet is generally beneficial, it's important to balance it with adequate fiber, healthy fats, and hydration. Excessive protein intake without proper balance may strain the kidneys, so it's best to consult with a healthcare provider.
