Last Updated on October 5, 2021 by Martin

the menopause diet 5-days to lose weight

Can the Menopause Diet 5-Day Plan Lose Weight help you?

Menopause is a natural process that most women experience in their 40s, 50s, and 60s.

It’s a change in hormones, including the loss of estrogen, which can cause weight gain, mood swings, hot flashes, and more.

To help with these symptoms and lose weight, many people find relief by following a menopause diet 5-day plan to lose weight.

This program helps you boost metabolism and burn excess body fat while providing you with lots of energy. The best part is that it doesn’t matter your age or physical condition – this diet will work for you!

Read on for more information about this fantastic 5-day plan for menopause women who are looking for a healthier lifestyle, better moods, and natural remedies to help control symptoms.

What is The Menopause Diet 5-Day Plan to Lose weight?

The Menopause Diet 5-Day Plan to Lose weight is a fat-burning program that helps boost metabolism and burn excess body fat and provides you with a lot of energy.

The Menopause Diet 5 Day Plan to Lose Weight is the ultimate way for menopausal women, young and old, to look for a healthy lifestyle or weight loss goals. The diet will not only give you all the energy you need in your daily life and during your workout. The diet is high in protein and nutrients, which is essential if you are experiencing nutritional deficiencies or having trouble staying full during your meals.

You can use it to help maintain a healthy weight, boost metabolism, improve mood, and get a healthier lifestyle.

Why You Should Do the Menopause Diet

Every woman goes through menopause eventually, and the experience can be challenging. Some are burdened with it early on in their life while others hold off until they reach their 50ties or sixties.

Most will have new challenges in life such as hot flashes, chills, sweats, and sleeping problems, due to lower estrogen levels and other hormones.

Also, during the menopause period, the metabolism slows down for many women.

It is a natural process, but it does lead to a more significant weight gain that becomes more difficult to get rid of compared to earlier in life—when you had higher estrogen levels, stamina and could push yourself harder working out.

The purpose of the Menopause diet is to help especially women who are dealing with these issues to lose weight.

How Does the Menopause Diet Work?

How does the menopause diet plan work

The menopause diet works by adding some changes to a diet that fits women dealing with menopause.

These changes will make it easier to go through this period, but they will also help promote weight loss.

An effective menopause diet should include the following

A lower calorie intake
Increased fiber intake
More proteins with your meals
Include Omega 3 fatty acids
Phytoestrogen foods
Plenty of water
Exercise

The Menopause Diet 5-Day Plan to Lose weight

The Menopause Diet 5-day plan to lose weight is a diet you can run five days, from Monday to Friday, to make it more accessible during the weekend.

The diet must contain the seven key elements we just mentioned and take more about now.

Lower Your Calorie Intake

Lowering your calorie intake according to your age is an essential step in the Menopause diet.

The older you get, the fewer calories you will need daily. Therefore, you must lower your intake before they turn into body fat.

Below you will find the recommended calorie intake according to NCH

Up to the age of fifty, around 2000 calories daily is a fair number if you are moderately active.

When you reach the age of fifty, you should cut 200 calories from your diet and consume around 1,800 calories daily.

You should cut between 400-500 calories daily and consume around 1,600 calories at age sixty.

1800 or 1600 calories doesn’t sound like a lot, especially not if you have been used to consuming 2,500 or 3,000 calories. And these numbers might scare you away from doing the Menopause diet.

However, if you follow the next couple of pieces of advice, you will be able to pull it off without going hungry to bed.

Increase Your Fiber Intake

When doing the Menopause Diet, you should increase your intake of fiber to around 22 grams daily.

Not only will more fiber in your diet help you to boost your metabolism and get the feeling of fullness faster when having your meals. They can also reduce hot flashes and the risk of getting depression, according to EveryDayHealth.com.

Finally, fiber will also help you with potential digestive issues.

Your fibers should come from as many food groups as possible and include

Fruits and vegetables
Whole grains and oats
Legumes like beans, lentils, peas, brown rice, and other legumes
Nuts and seeds

Increase Your Protein Intake

Proteins are essential not only when you are young but also as you age.

According to guidelines, women over fifty years of age should consume between 0.45 and 0.55 grams of protein per pound of body weight. In kg, it is between 1 and 1.2 grams per kg of body weight.

The overall macronutrient distribution of protein doing the Menopause Diet must be between 10-35% of your total calories.

Good sources of proteins for women on the Menopause Diet are:

Chicken and turkey
Fish such as tuna and salmon (preferable wild)
Eggs
Yogurt and cottage cheese
Nuts and seeds
Beans
And various soy products

If you are a vegetarian or a vegan, no worry, there are plenty of healthy plant-based sources of proteins you can use instead.

Get Your Omegas

As long as you get plenty of fish, nuts, plant oils such as soy and canola oil, vegetables like avocado, you should get enough omega-three fatty acids to help you through menopause.

According to Menopause Center in Australia, Omega 3 fatty acids can give you treat various menopausal symptoms, including

Depression
Hot flushes
Joint pain
Vaginal dryness
Osteoporosis

On top of that, omega three fatty acids can also help you lower cholesterol levels and benefit your overall health.

Consider Getting Phytoestrogen Containing Foods

phytoestrogen foods

According to studies, foods containing phytoestrogen may have benefits for, especially women going through menopause.

Phytoestrogens are compounds in foods that can act as a weak estrogen in your body.

Phytoestrogen may also lower hot flashes among women in menopause, according to studies (https://pubmed.ncbi.nlm.nih.gov/25263312/)

To get the phytoestrogen you need, the following foods are recommended:

Soy products
Seeds
Nuts
Legumes
Fruit and Vegetables

Drink Plenty of Water

Also, remember to get plenty of water to stay hydrated.

Exercise

Make sure to get plenty of exercises daily and at least 2.5 to 5 hours weekly.

Your exercises must be moderate-intensity and include aerobics, strength training, Pilates, yoga, walking, swimming, or biking.

Foods to Avoid

To make the Menopause diet successful for you, the following foods should be avoided or eliminated from your diet.

Processed foods
Foods with lots of sugars
Sugary drinks and energizers
Alcohol
Red meat
High-fat products like butter and cream
Fried foods
Caffeinated drinks in the evening and close to bedtime

• Also, check out this article, 25 Best Fat Loss Tips for Women to Get Your Diet Started.

Benefits to Get from the Menopause Diet 5-Day Plan to Lose weight

Doing the menopause diet 5-day plan to lose weight will not only help you to lose weight. There are several other benefits to get, as described below.

Lose weight
Boost metabolism
Become healthier
More energy and motivation
Improve your mood
Reduce the risk of heart disease, osteoporosis, and diabetes
Reduce hot flashes and other menopause symptoms
Become better at dealing with menopause

Who Can Participate in The Menopause Diet?

Everyone can participate in this diet. You don’t have to be dealing with menopause to get the benefits, such as a higher metabolism and weight loss.

However, most of the participants are women aged 40-60, who will benefit the most.

Who Shouldn’t Participate in Menopause Diet?

The diet is not appropriate for people dealing with autoimmune diseases, celiac disease, or diabetes.

People who are pregnant should not take up this diet either.

Before getting started on the Menopause diet, consult with your doctor.

How to Get Started Doing the Menopause Diet 5-Day Plan to Lose weight

Get started doing the menopause diet

I could easily set up a 5-day diet plan with foods already chosen when authoring this article.

However, the chances that you like the same food as I do is minimal. Therefore, it will be hard to keep up the motivation to eat something you don’t like.

Instead, do the following, and your chances of success will be much higher.

Step 1. Sign Up with MyFitnessPal

Head over to MyFitnessPal or similar and set up an account. It will not cost you anything.

Step 2. Keep a journal

Log everything that you eat in MyFitnessPal. As long as you know the food item, and the exact amount, MyFitnessPal will do the calorie calculation.

Step 3. Use the Following Data to Get Your Numbers Right.

Your Calorie Intake

If you are under the age of fifty, your daily calorie intake should be 2,000 calories.

When you are between fifty and sixty, it should be 1,800 calories

If you are more than sixty years of age, aim to get around 1,600 calories daily.

Your Macronutrient

Make sure to choose from the food items we have talked about earlier for fibers, proteins, omega 3, and phytoestrogen foods.

Usually, you will get your carbohydrate intake covered by having the fiber-rich food we listened to earlier.

Aim to get as close to 22 grams of fibers as possible.

The recommendation for your protein intake is between 10 and 35% of your total calorie intake. Aim to get as close to 35% as possible when choosing your foods.

Step 4. Logging Your Numbers

When you stick to the recommended calories for your age group and maintain a high protein intake, you should be fine and lose some weight.

When it comes to carbohydrates, keep your intake as low as possible, and focus on the fibers.

Alternatively, you consider making your diet more high-fat keto alike if you want.

Supplements

There are a couple of supplements I recommend you can use together with the menopause diet.

First, get multivitamins to ensure your body receives the vitamins and minerals needed to function optimally.

Consider using a fat burner such as PhenGold. It comes with appetite suppressing ingredients that will make it easier to maintain your diet.

If you want to take a keto diet approach, increase your intake of healthy fat? You can consider using KetoCharge.

It is an exogenous ketone supplement that will deliver some of the ketones you need to push your body into fat-burning ketosis. It means you don’t have to wait for your body to produce the necessary ketones to get started losing weight.

Learn more about KetoCharge and the keto diet here.

Finally, we have Lean Optimizer. It is a fat burner developed by Dr. Sam Robbins that can benefit women on the menopause diet.

It will help optimize your thyroid function, make sure you are not getting hungry, and help you optimize your fat-burning hormones.

• Also, Read 10 Essential Workout Supplements for Women.

Conclusion

In conclusion, the Menopause Diet 5-Day Plan to Lose weight is the best way out there for over fifty women looking for weight loss, a healthier lifestyle, better moods, and natural remedies to help control menopause symptoms.

It is easy to follow and packed with healthy foods that will help you safely lose weight.

It is a diet that is meant to last only five days, but it is better to run it on cycles, Monday to Friday, and then take the weekend off. Keep doing it until you have reached your goals.