Part 2: Calorie Reduction is NOT the Answer

A Three-part Series on Powering Through Menopause

In Part 1: “It’s all about the Hormones”, I discussed how our bodies change. We often gain weight, feel less toned, have trouble losing weight and have greater “problem areas” such as around our midsection. So, we do what we have always done, we reduce our caloric intake and try to exercise or be more active. Or we try a new “diet” that is “proven” to work or ask the doctor to prescribe one of those medications like Ozempic and then I’ll be golden!   Because that’s going to help me lose weight, right?  Unfortunately, our bodies don’t always agree with this approach.  In fact, our bodies say “Wait! I’m not getting enough food to fuel myself” so it hangs on to everything and eventually slows the metabolism down to a trickle, you don’t lose weight and may even gain and then the cycle resumes.

Here’s something to remember: Diets Don’t Work.  Let me be clear, you will lose weight on a variety of diets, but most diets are not sustainable.  The food industry sucks us in with processing that keeps us wanting more and then sells us billions of dollars on dieting supplements and plans.  And while you may need the help of a semaglutide (e.g. Ozempic, Mounjaro etc), if you don’t also strength train, you are likely losing muscle mass as well.  And we are already struggling to sustain/gain muscle mass during and after menopause. 

Alright then what’s the answer?  Well, it is helpful to know how much fuel your body truly needs.  A personal trainer, dietician, nutritionist, or physician can help you calculate that. You can also look up a BMR (Basal Metabolic Rate) calculator online to find out how much you need. But here are some tips.

1.      You HAVE to eat to lose.  I know you don’t believe it but it’s true.  The more you restrict, the more your body holds on for dear life as the message you are giving your body is “I’m not getting enough fuel.  So slow that metabolism down and hang on to what you can”.  Then when you go back to eating, your metabolism has slowed and you gain.  So, then you restrict even more.  We are already on the menopausal roller coaster; we don’t need to speed that ride up.  It’s not a fun ride.

2.      I can almost guarantee you are not getting enough protein.  Your daily intake of protein should be about 1.2 grams for every 2.5 pounds of your current body weight.  If you want to lose, you can use your goal weight vs. current body weight. For example, if you are 190# but your goal weight is 150#, then you should be eating a minimum of 60 grams.  100 grams is a great target goal for menopausal women unless contraindicated by your physician (such as having kidney issues). Aim for at least 30 grams of protein each meal and add protein to your snacks.

3.      What about carbs? You need them!  Menopause leads to changes in metabolism, including a decrease in energy expenditure and insulin sensitivity, making it even more important to choose the right types of carbs. Exercising with insufficient intake of carbohydrates will result in lean muscle mass loss, which will of course be counterproductive. Eating carbs with natural sugars, lots of fiber and protein will reduce the glycemic response and avoid "carb stacking" (consuming large amounts of carbohydrates in a short period, typically before or after intense exercise). So, avoid the processed and/or sugary carbs.  Natural sugars found in fruit are fine and usually have fiber.  Win Win!

4.      If you need to lose, aim for only 1-2# per week.  Any more than that and you are likely losing muscle mass as well.  We’ve talked about how that’s not a good thing right?

Consider the 3 Ps.  Purpose, Portion, Protein.  Purpose: why are you eating?  Are you hungry or need to fuel yourself for some activity? Stress? Boredom? Portion: controlling our portion sizes is essential.  You can use your hand as a guide.  Your fist is about a cup.  Your palm is about 4 ounces of lean protein. Your thumb about a tablespoon of fat.  Of course, measuring with a scale works best but that’s not always easy.  Protein: Aim for 30 grams each meal and eat it first.  You may not eat all those potatoes then.  And if you grew up like I did having to clean your plate because there were starving people in Africa, then make sure what you put on your plate are portions that make sense for your goals. 

Eating a balanced, healthy and nutrient rich diet is not only good for weight loss and/or maintenance.  But it also helps reduce menopausal symptoms. When dealing with hot flushes, it’s important to listen to your body and know what foods may be triggering you. But to start with, there are certain ways to adjust your diet that can help you find relief from your symptoms. Of course, food can’t fix everything but if you’re experiencing hot flushes any help is welcome!! Known to increase hot flushes is coffee, alcohol, and processed sugars and fats.  That doesn’t mean you can’t have your morning coffee or evening glass of wine.  But you may want to monitor how much you can have without increasing your hot flushes.

The take home lesson from all this is: Nutrition plays a crucial role in managing menopausal symptoms and promoting overall health during this transition.  A healthy balanced diet is best. Focus on Protein intake aiming for (See it’s so important it’s been mentioned a lot) 1.2 grams per 2.5# of bodyweight. Eat 3-4 servings of vegetables per day and 1-2 portions of fruits and aim for healthy fats. Basically, don’t eat CRAP: Calorie Rich And Processed.  You got this. 

• Next installment: Part 3 is "Exercise: Your Secret Weapon Against Menopause Symptoms." 

Gaye B. Vance,  Ph.D.

Clinical Psychologist, Personal Trainer, Menopause Coaching Specialist