Research has said that for every 10 people that launch into the latest weight loss diet with heavy enthusiasm, only two or three people end up shedding the unwanted pounds within the promised timescale, and keep it off. Menopausal women particularly, find it difficult to shift weight as their body experiences hormonal changes – sometimes for many years. Nutritionist and author of Diet Secrets Uncovered, Fiona Kirk discussed the diet changes someone going through menopause can make to lose weight, and how iodine can improve metabolism.
“In just two weeks, you can make some positive changes to your eating, exercise and supplement habits and see some very pleasing weight loss results when you embark on a diet that is tailored to you,” Fiona said.
In terms of menopause, the expert explained: “Our hormones are changing their behaviour so we have to change our behaviour – and our diet.
“We have to convince the body that all is well and whilst it prefers to store fat to meet the hormonal havoc head-on, there is a great deal we can do nutritionally to manage the stress, thwart invasive mood swings and prevent weight gain.”
Fiona shared three diet changes to see weight loss results during menopause.
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Eat more fats
Fiona said to “keep hormones happy, you need fat in your diet”.
Hormonal disruption occurs in the premenopausal years, and right through menopause.
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Fiona recommends making “oily fish a regular dietary habit”.
She also suggests snacking on seeds or adding seed oils and butters to meals.
Avocados are also a good source of healthy fats, as well as olives, soy milk and tofu.
Go easy on grains
While unrefined grains offer fibre, vitamins and minerals, they are also a rich source of sugar when broken down after digestion.
Most don’t need many grains in a day “unless you exercise a lot” the expert said.
“Include them in your breakfast and/or lunch but cut back or exclude them in the evening,” Fiona told The Daily Mail.
For anyone who struggles without bread in their diet, she said to consider bread made from sprouted grains, eg. Ezekiel bread.
These are “rich in not only vitamins, minerals and natural fibre but are also a good source of protein which helps to keep insulin spikes at bay”.
Source: Daily Express | Diet
