When you hit mid-life, weight loss is not a race anymore, it becomes more like a journey even if it is a 5-days or a 10-days menopause diet and workout plan to lose weight. As the metabolism drops and women gain weight in the mid-section of their bodies and feel bloated, a meal plan rich in nutrients becomes important followed by the inclusion of natural supplements like Femarelle. These non-hormonal supplements help to sufficiently replenish the lost nutrients that cannot be completely covered merely by intake of food. The endurance and conviction required to follow a diet plan during menopause are far more than when you were younger.
Let’s go the Mediterranean way
A sustainable diet plan during menopause is one of the most effective ways to manage the loss of estrogen levels, promote weight loss, boost metabolism, maintain good bone health, keep cardiovascular diseases at bay and consume nutrient-packed foods to enhance health during menopause and live a life of quality. Many scientists and doctors recommend the Mediterranean diet to be the most suitable one to augment menopausal health with ample menopausal nutrition to women.
The dishes from Mediterranean cuisine are not only packed with essential nutrients but are also known to show signs of weight loss within 10 days of following the diet plan. However, visiting your health practitioner or nutritionist to discuss a diet plan for weight loss and for advice on the foods you can consume during menopause would be the best thing to do.
Mediterranean diet plan suggested by doctors to lose weight and boost metabolism during menopause is proven to be effective for women in middle age. It not only helps women to lose weight but also deals with their menopausal symptoms, get ample rest, prevent bone loss and age gracefully by keeping away cardiovascular diseases, cancer, osteoporosis and more.
The weight loss diet plan must contain foods rich in proteins, minerals, antioxidants, healthy fats, collagen, vitamins, and calcium that are present in the Mediterranean cuisine, which includes:
i) Dairy products strengthen bone health:
Dairy products like milk, yoghurt and cheese are essential for bone health in menopausal women. The vitamins and minerals like calcium, potassium, phosphorus, magnesium replenish any bone loss that may occur due to the dropping levels of estrogen among women during menopause and mitigate the possibilities of developing osteoporosis and bone fractures.
ii) Whole grains promote a low mortality rate:
Whole grains are rich in fibres and B vitamins that lower the levels of cholesterol, blood sugar levels, occurrences of constipation and most importantly, the risk of developing heart disease. Thus, foods like Bulgar, Brown Rice, Wholemeal bread, Quinoa, Beta-glucan rich Barley and Oats helps to lower cholesterol and improve cardiovascular health.
iii) Fruits and fibres keep you fit:
The minerals, vitamins, antioxidants, and fibres in the fruits are essential to reduce weight and balance the nutritional requirement in the body. They may help in dealing with the vasomotor symptoms as well during menopause.
iv) Vegetables keep you fit as you age:
The fibres, minerals and vitamins in the vegetables and legumes play an important role regarding women’s metabolism. Broccoli, cauliflower, kale, and other cruciferous vegetables shift the estrogen metabolism among women, which may protect menopausal women from cancer.
v) Fish and meat
Animal proteins from meat, dairy products, eggs and seafood are essential to improve bone health while ageing. Meat like chicken, beef and pork, and seafood consisting of salmon, tuna, mackerel and sardines are important sources of protein to maintain good bone and muscle health. Consumption of these proteins reduces the risk of fractures, brittle bones and more during old age.
vi) Healthy fats do not make you fattest!
Omega 3 fatty acids that are unsaturated fats may be helpful for women to manage their symptoms during menopause. They are considered to provide excellent health benefits. Natural menopause supplements like Femarelle contain Flax Seeds that contain high amounts of omega-3 fatty acids that are great to produce collagen in the body, reduce cholesterol levels and to avoid cardiovascular diseases and promote healthy ageing. Chia seeds, salmon, mackerel, and sardines contain large amounts of healthy fats.
Harvard Health Publishing agrees that consuming nutrient-rich fruits, vegetables, and other foods at one go may not make much difference, but in the long run, when they are added to our meal plans, you may be able to see how the Mediterranean diet along with certain lifestyle changes can improve women health during menopause.