You may have noticed that, if You are in menopause or perimenopausethe stage that precedes it, your body is undergoing certain changes and even you are increasing weight. This is quite common and is due to several factors, so there are many women in Spain that decide Start a diet during this vital stage.
In this aspect there are infinities of different options. From those that are pointed to the intermittent fasting, those that eliminate carbohydrates, which reduce food amounts … However, there are nutrition experts that ensure that this is an error, then Menopause is a bad stage in which to start a food regime.
It may sound strange and even credible, but as Marta Marce states, Expert nutritionist in menopauseduring this stage the woman is when she needs nutrients and, above all, gain muscle mass. Something that is not achieved whether animal proteins or carbohydrates are restricted. Without forgetting that fats are necessary for the proper functioning of the brain. Instead, you must bet on giving the body the necessary nutrients to function correctly.
Why does weight increase in menopause?
He weight gain during menopause It is one of the most notorious symptoms and It depends on several factors among which it stands out The decrease in estrogena hormone that influences the regulation of metabolism and the distribution of body fat. Reason why the dreaded float appears.
You also have to keep in mind that Metabolism becomes slowerso it is more difficult to lose fat and lose weight. Another factor to consider is the loss of muscle mass and, as the muscle burns more calories than fat, muscle reduction causes the body to burn less calories.
For Avoid this climb on weightit is recommended to increase strength training, because in this way more muscle mass will be gained. The food can be adjusted, prioritizing fiber, healthy fats and animal proteins. Also sleep well and reduce stress, key to keeping calm and avoiding inflammation.
Diet for menopause
Marta Marce, an expert nutritionist in menopause, is clear about what women should not do during this vital stage: “get to Diet with menopause is a bad idea “he said in the UPEKA podcast. Although, eye, this does not mean that you can eat everything and every time, but to learn to eat the right thing.
“Food should not be restricted such as carbohydrates or animal proteins, as they are indispensable to increase muscle mass. If we lose muscle we are lost during this stage, “Marta says.” We must stop counting calories and thinking about nutrients. “In addition, he adds that the best thing is create a dish composed mostly of vegetables and adding healthy protein and fat such as extra virgin olive oil, avocado or nuts. Without forgetting carbohydrates such as potato or sweet potato.
This Expert nutritionist in menopause He also advises Make three meals A day instead of five, because at this stage the insulin resistance increases. Therefore, he recommends making only three meals, but very complete.
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