Menopause weight loss: How much protein to eat at every meal to 'boost metabolism and preserve muscle'
- Sarrah Gray
- Dec 4, 2024
- 1 min read
Written by Sarra Gray
Women typically experience menopause between the ages of 45 and 55, and this can lead to unwanted weight gain. To stop this from happening, an expert shared the types of foods you should aim to eat at this stage of life.
A diet high in protein and fibre is great for weight loss at any age but can be particularly beneficial for menopausal women, according to psychotherapist at Open Mind Health Maria Rheba Estante.
She told GB News: "Research from the North American Menopause Society indicates that women should focus on protein timings. Consuming 25g to 30g of protein per meal helps preserve muscle mass and boost metabolism. Fish is high in protein and experts recommend eating 2-3 times a week."Also, increase your fibre intake. Aim for 25g to 30g daily to promote satiety and gut health." The expert also recommended limiting processed sugars and eating plenty of fruits and vegetables.
Various studies have shown protein can boost the metabolism and help people feel fuller, which makes overeating less likely. An increased metabolism means the body will burn more fat and calories, even while resting. High-protein foods include meat, fish, tofu, dairy, eggs and protein supplements so aim for at least 25 grams per meal.
More specifically, Maria cited servings of some items, as recommended by the Journal of Nutrition.
2-3 servings of fatty fish weekly (rich in omega-3s)
5-7 servings of colorful vegetables daily
2-3 servings of whole grains daily
2-3 servings of calcium-rich foods daily
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