As women enter perimenopause, it is not uncommon for them to experience weight gain and an increase in body fat. This can be disheartening for many women who may struggle to maintain their desired weight during this transitional phase. However, there are ways to combat unwanted weight gain and promote weight loss during perimenopause, and one key strategy is focusing on the right food groups.
In an exclusive interview with GB News, registered dietitian Amie Alexander shared her insights on the three food groups that can help fight unwanted weight gain during perimenopause. According to Amie, eating whole foods high in protein, healthy fats, and fibre can help keep cravings at bay and promote weight loss.
Amie explained that hormonal changes, particularly a reduction in estrogen levels, can slow down the metabolic rate and lead to an increase in body fat, especially around the midsection. To counteract this, she recommends a diet rich in lean proteins, healthy fats, and fibre-rich foods that provide satiation and satisfaction while still providing essential nutrients.
Protein and fibre are essential for suppressing appetite and helping individuals feel fuller while consuming fewer calories. By incorporating these foods into their diet, women can better manage their cravings and support their weight loss goals. Additionally, healthy fats play a crucial role in overall health and hormone production, making them an important component of a balanced diet during perimenopause.
In addition to promoting weight loss, focusing on these food groups can also have other benefits for women going through perimenopause. Healthy fats can benefit the skin and hair, which may undergo changes during this phase, while protein is essential for maintaining muscle mass. As muscle naturally decreases with age, consuming adequate protein can help preserve muscle and support a faster metabolism.
To help women reach their protein goals, Amie recommended three balanced meals: avocado and boiled eggs on sourdough toast, chicken with vegetables, and salmon with rice. These meals are not only rich in protein but also provide essential nutrients that support overall health. For example, chicken is a great source of protein that can improve heart health, while salmon is low in calories and high in omega-3 fatty acids, which have anti-inflammatory properties and support heart health.
By focusing on these key food groups and incorporating them into their daily meals, women can better manage their weight during perimenopause and support their overall health and well-being. Making small changes to their diet can have a significant impact on their weight loss journey and help them navigate this transitional phase with confidence and vitality.
