Nutrition during menopause: menopause diet by day for weight loss

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Content

  1. Why in menopause increases the appetite and are extra kilos?
  2. How to eat during menopause?
  3. Essential vitamins and minerals in the diet
  4. Calcium and Boron
  5. Magnesium
  6. Omega 3
  7. lignins
  8. Tocopherol or Vitamin E
  9. From what foods should be abandoned
  10. Useful products for women during menopause
  11. Diet menus for a week for weight loss during menopause
  12. Menu for women in menopause for weight loss:
  13. Monday
  14. Tuesday
  15. Wednesday
  16. Thursday
  17. Friday
  18. Saturday
  19. Sunday
  20. Recommendations to the menu:

At any age, a woman tends to have a slim and attractive form. But it is at the age of 20 years, out of ignorance, we can experiment and endure the various strict diets and starvation. However, by 45 years of life comes the understanding that such weight control methods are unacceptable, because the goal becomes a desire not only to look good but also feel great. This is especially important for women enacted or preparing to enter the stage of menopause. Approaching the period of menopause, women notice changes in your body that are characteristic of this phenomenon. Weight gain becomes a frequent companion of this stage.

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Proper nutrition during menopause will not only help correct figure, but also contribute to the reduction of the manifestations the main symptoms of menopause: hot flashes, fatigue, lethargy, blood pressure surges, and insomnia others.

proper nutrition

Why in menopause increases the appetite and are extra kilos?

Everyone knows that during the restructuring of the female body during menopause has worsened and slowing metabolism and decrease ovarian estrogen production that is associated with fading reproductive function. Slow metabolism and lack of estrogen - two main causes of weight gain. Both physiological reasons, therefore, it is necessary to approach the issue, how to lose weight during menopause wisely.

If slowing metabolism all clear how estrogen affects the figure? Throughout his life, the female body is accustomed to a certain level of hormones in the blood, so when the balance is disturbed, it seeks to make up for the loss in other ways. The body tends to increase the fatty tissue as it can compensate for a female hormone, albeit in small numbers. Estrogen is synthesized from fatty tissue, so the brain is the command of the need for its replenishment, and as a result there is an overwhelming feeling of hunger.

Another reason for weight gain is in the psychological perception of the facts of the menopause. Not all of the fair sex gladly included in this phase. For many it is associated with old age and accompanied by a feeling joyless life, regret that did not have time, could not make the woman at the right time. And then the food is used as a short-term escape from problems, as a means of calming fears and repression. There is a possibility of acquisition of an eating disorder, and its effects in the form of cellulite deposits on the hips and abdomen.

How to eat during menopause?

All the women, anyway, are familiar with the methods of weight loss, but not everyone knows that the key variable in the "dietary equation" is the age. The methods and formulas for weight loss, which were applied at 23, will harm the health of 53. The main task now is not to lose weight and keep it. Now you have to adhere to other rules:

  1. Forget about the severe restrictions in the diet and fasting. You need to increase the number of food practices, but at the same time reduce the dose. After some time, the stomach will contain a smaller amount of food and you svyknites eat less without feeling discomfort and disturbing feelings of hunger. Eat slowly. Normally spend on a meal to an hour.
  2. Eat less high-calorie foods. 1500 calories a day is enough. But do not forget that your diet should be varied and rich in nutrients that support the body during hormonal changes.
  3. The most high-calorie food intake should occur in the first half of the day. During this period the body is easier to digest food, and the day time to consume calories at the maximum.
  4. Give up fried foods. It is recommended to cook food for a couple, bake, you can use the microwave.
  5. Stick to the optimum temperature of the food. It is not necessary to eat too hot food, as this damages the gastric mucosa, and also contributes to the dilution of the enzyme needed to digest food.
  6. Drink more water. During the period of menopause can be drunk up to two liters of water. Water contributes to the rapid breakdown of fat, accelerate metabolism. Admission of water can be regarded as thrombosis prophylaxis as well as the water dilutes the blood.

Essential vitamins and minerals in the diet

The basic rule of nutrition in menopause - eating food rich in vitamins and minerals. A diet rich in trace elements and vitamins, improves metabolism, which reduces the risk of obesity. During this period the composition of the products is very important, but in addition to the main power supply, it is advisable to take additional multivitamin complexes, for example: Ladies formula Menopause. As well as the adoption of pantogematogena recommended. It is a drug in the composition, which are antlers (deer young deer antlers). Altai deer antlers normalize hormonal balance in women during menopause, improves bone health, strengthen the immune system.

Vitamins and minerals, which are important during the menopause:

Calcium and Boron

Calcium is essential for prevention of osteoporosis. It provides bone strength, and is also important for the nervous system, the myocardium. warns joint pain, The weakening of the spine, strengthens tooth enamel. Boron also helps delay the calcium in the body, which helps to reduce the fragility of the bone tissue.

Calcium is found: in dairy products; almonds; in soybeans; in all sorts of fish; broccoli; in avocados. Boron is present: in asparagus; prunes; in strawberries; in peaches.

Magnesium

This mineral is a beneficial effect on the nervous system. helps cope with insomnia on the background of menopause. It has a soothing and light sedation.

Magnesium is found in such foods: nuts (cashews, almonds, pistachios, peanuts, hazelnuts, pine nuts and walnuts); in cereals (buckwheat, barley, oats, wheat); legumes (peas, beans, soybeans).

Omega 3

This polyunsaturated fatty acids, which help the heart, are the prevention of fragility Hair in menopause, Nails, and also prevents neurological diseases and contributes to reduction of inflammatory processes.

Omega 3 found in vegetable fats and fat fish. Most of the content of the acid is: in the Atlantic salmon; in Sardinia; in trout; in tuna and shrimp.

lignins

Necessary to relieve discomfort in the vagina during menopause (dryness, burning, itching,). Lignins contain natural hormones, so it is very useful for power during climax. They are found in flax seed.

Tocopherol or Vitamin E

Helps prevent dryness in the intimate area, swelling of the mammary glands, normalizes the cardiovascular system. In addition, this vitamin helps to prolong the activity of the ovaries, and it is very important for menopause.

Tocopherols can be found: in a vegetable oil (prefer soy or corn oil, wheat germ oil, olive oil); butter; milk, sour cream, cream; vegetables (tomato, broccoli, lettuce); fruit (apple, kiwi, mango); all kinds of nuts.

From what foods should be abandoned

Climax - is not a disease, so a strict ban products with no climax. However, it is important to understand that for a better state of health of individual dosage of food should be moderate. It will be easier to follow the figure, and the symptoms of menopause will occur less frequently and less intensively, if you cut down on the use of:

  • salt;
  • Sahara;
  • alcohol;
  • semi-finished products;
  • mayonnaise;
  • tallow and lard;
  • smoked;
  • Carbonated water (sweet);
  • juice of packs;
  • spicy foods;
  • coffee;
  • chocolate;
  • cheese and suluguni;
  • bakery products (white breads)

Useful products for women during menopause

List of food: bread and bran; cereals (oatmeal, brown rice, buckwheat, barley, barley porridge); milk (kefir, sour cream, fermented baked milk, yogurt, cottage cheese, a bit of butter, milk); nuts (peanuts, cashews, walnuts, hazelnuts, almonds); vegetables (potatoes, cabbage, broccoli, carrot, bell pepper, asparagus, lettuce, tomatoes, cucumbers, parsley, peas, beans, onions, garlic); fruits and berries (melon, apricot, currant, grapefruit, peach, strawberry, cherry, fig, raisins, prunes, apples, rose, kiwi, bananas, pears, grapes, tangerines, oranges); fish and seafood (salmon, sardines, tuna, trout, seaweed, shrimp, crayfish and crabs, clams, mackerel, seaweed); sweets cooked yourself (jellies, candy, candy, ice cream, marshmallows); meat (chicken, turkey, rabbit, beef); soy products.

Foods and herbs that help hot flashes and other menopausal symptoms: tofu, soy milk, soya beans, flax seeds, durian, fennel, beets, mint, chamomile, sage, marjoram, rose, grass valerian.

Excellent composition has The monastic collection for weight loss. According to the feedback of women, it not only helps to lose weight, but also smoothes the manifestation of symptoms of menopause.

Diet menus for a week for weight loss during menopause

You must understand that the body during menopause need proper nutrition. How to eat during menopause and that implies a "proper nutrition menopause"?

This is the foundation of building a woman's health. First of all, pay attention to the six rules of nutrition during menopause described above.

Keep in mind that diet during menopause in women should not be strict diet should be varied. The more products you include in daily use, the more nutrients will enrich your body.

The food must be present and optimum quality protein ratio (1 part), carbohydrates (4 parts) and fat (1 part). Such a diet will strengthen the immune system, reduce the risk of development of pathological menopauseIt will help to maintain the harmony of shapes.

Menu for women in menopause for weight loss:

Monday

For breakfast, eat cottage cheese, raisins and dried apricots, green tea. By lunch, let it be galetnoe cookies and banana. During lunch - vegetable soup, buckwheat porridge with stewed beef, fresh cucumber + lettuce, compote of dried fruits. Light lunch involves yogurt or fermented baked milk. For dinner, prepare the vinaigrette, baked lean fish, apple, green tea.

Tuesday

For breakfast, eat oatmeal with a cow's milk without sugar with honey, homemade yogurt, pear, green tea. Let lunch consists of crackers, jelly, prepared independently from the juice. For lunch it to use rice soup, boiled potatoes + stew turkey, homemade jelly. Snack let consists of sour milk with a banana. By dinner is served baked lean fish, fresh vegetable salad with tofu.

Wednesday

For breakfast cook buckwheat porridge with soya milk with raisins, toast with butter, juice or tea. Lunch will be out of yogurt or sour milk. For lunch, eat vegetable soup, pasta, wholemeal + sauce with mushrooms and chicken, fruit compote. Snack - low-fat ice cream. For dinner cook stews, vegetables, jellies, tea.

Thursday

For breakfast - salad with vegetables and nuts, chicken breast steamed in sour-milk sauce, compote of dried fruits. By lunch, you will be pleased with the way the nuts, an apple. Lunch will consist of soup with meatballs, vegetables, salad vegetables with tofu, chicken patties, tea. Afternoon snack - yogurt. For dinner bake potato casserole, cook green tea or a soothing herbal tea.

Friday

For breakfast, prepare wheat porridge with milk and honey, baked apple, herbal tea. Lunch, please let smoothie of fruits and berries with flax seeds. For lunch, eat buckwheat soup, mashed potatoes, boiled fish with non-acute spices. Snack - nuts, carrots. Cook the chicken for dinner with vegetables + soybeans steamed, yogurt, tea with lemon balm or mint.

Saturday

Breakfast - cottage cheese casserole with dried fruit, toast of wholemeal bread, juice or tea. The second breakfast - galetnoe cookies, banana. For lunch prepare vegetable soup with the addition of any cereal, rice porridge + beef juice. Afternoon snack: yogurt and crackers. Dinner will be let out of the fish patties steamed, mashed potato, tea with mint.

Sunday

Cook for breakfast rice porridge + boiled meat, fruit compote. Lunch - cheese. By lunchtime, cook soup, boiled potatoes + fish, soy milk. At lunch, choose a fruit salad, add the flax seeds. For dinner screw the stuffed cabbage with sour cream, herbal tea.

Recommendations to the menu:

  1. Eggs are best consumed as part of food (scrambled eggs, salad, casserole) and it is desirable to use one - two eggs a week.
  2. Choose low-fat cheese.
  3. The fish can be eaten every day.
  4. butter will suffice 8 grams per day.
  • Oct 18, 2019
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