September 26, 2022

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It’s well known that there is no singular menopause diet that works for every woman going through the change. But in a bid to help, health experts have found a well-researched method that “works well” both before and after menopause.
Registered dietitian Elizabeth Ward and Hillary Wright decided to compile their knowledge into a book called The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness, which aim to guide women through the challenges of midlife.
Their diet is a mix of both the Mediterranean and DASH diet, which are both full of nutritious foods that help keep women feeling satisfied.
And both diets can also contribute to health improvements, such as a lower risk of type 2 diabetes and healthier blood pressure levels.
Ward told TODAY that the plan encourages consuming ample amounts of whole fruits and vegetables, whole grains, nuts, and seeds.
READ MORE: Diet: Expert warns against common mistakeMenopause diet that 'reduces the chances' of gaining weight
She went on to claim that they are integral to weight loss and keeping it off.
“It’s key so women don’t reach for that extra serving or two of snack chips, candy and cookies,” she said.
“A Mediterranean-style eating pattern reduces the chances of being overweight, and women may experience fewer symptoms associated with menopause, so their quality of life may improve.”
She also explained: “It’s good for your gut, lowers the risk of heart disease, diabetes and cancer and may help improve mood in menopausal women.”
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While losing weight may seem like a never-ending battle during menopause, Ward suggested that the best way to lose weight is by upping one very important micronutrient and decreasing the consumption of another.
During a study conducted by the Women’s Health Initiative, women who closely followed a reduced carbohydrate, higher protein-based eating plan limited their chances of putting on weight post-menopause.
This was compared to a low-fat diet, where women ate a higher amount of carbs and gained weight.
With this in mind, the menopause plan laid out in the book includes a plant-based eating schedule incorporating more protein and fewer carbs, meal timings, calorie control and regular exercise.
READ MORE: Michael Mosley weight loss: Remove three foods to stay slimThe diet that is 'key' to keeping weight offWard explained: “Regular exercise maintains muscle and bone health, reduces the likelihood for heart disease, lowers type 2 diabetes and cancer risk, reduces stress and more.”
And what’s even better is that nothing is off-limits for food lovers.
Ward added: “It’s a satisfying and enjoyable way to eat.
“You don’t have to worry about having dinner and drinks with friends, going on vacation or having to follow an unrealistically restrictive plan for the rest of your life.”A Mediterranean-style eating pattern reduces the chances of being overweightBut she pointed out for those wanting to lose weight quicker, cutting down on the amount of added sugars, highly refined grains and alcohol will help.
Foods that are encouraged on the plan include:
Seafood
Poultry
Eggs
Dairy foods
Fruits
Vegetables
Nuts and nut butters
Seeds
Legumes
Whole grains
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