Popular diet method could hinder weight loss – what to do instead

The Natural Beauty Show discuss menopause

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On average, during menopause women will gain around 5lb throughout the midlife change. This additional weight usually gathers around their waistlines and alongside other strange changes in the body, can make sufferers feel very unlike themselves.

As with anyone, sudden weight gain can force people to begin crash dieting in order to shift the weight as quickly as they can.

But one nutritionist have warned that it “isn’t an effective way” to lose weight, especially for menopausal women who are dealing with more hormone imbalances.

And these sorts of hasty decisions can have a detrimental impact further down the weight loss line as a drastic reduction in calories will work against the desire to shed weight.

The expert claimed that “calories are not the enemy” for women going through the change.

Nutritionist Christina Vetter said: “Your body needs them for energy [and] when your body doesn’t get the calories it needs, it goes into survival mode and adapts to the situation.

“It starts to burn less energy by lowering your metabolic rate. This can make long-term weight loss difficult to achieve and maintain.”

Instead, woman should follow a nutritional, balanced diet which will help prevent weight gain and keep it off.

Not only that, but a eating in a calorie deficit can also help – as long as the restrictions aren’t too drastic. According to WebMD, if a person wants to begin a calorie deficit, a good rule of thumb for healthy weight loss is a deficit of around 500 calories per day.

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These kind of diets usually include minimally processed foods such as:

Whole grains

Fruits

Vegetables

Seeds and nuts

Legumes

Lean protein

Healthy fats – olive oil

Healthy fat-rich foods – avocado.

But Vetter reassured women don’t have to completely cut out ultra-processed foods from their diet while going through menopasue.

Instead, she advised saving foods such as baked goods, sugary drinks, crisps or similar snacks for occasional treats to enjoy.

By doing this women will curb cravings, therefore aiding their weight loss journey, allowing them to reach their goals faster.

She explained: “Eating the best foods for your individual metabolism can help you avoid weight gain during menopause.”

Nanette Santoro, the chair of obstetrics and gynaecology at the University of Colorado School of Medicine in Aurora and a longtime menopause researcher recommended: “Women should be focusing on eating food – real food, not processed.”

She referenced Michael Pollan’s advice from In Defence of Food, adding: “Mostly from plants and not too much.”

Numeorus studies have found that eating a plant-based diet can help ease other menopause symptoms as well as weight gain.

A new study published by the North American Menopause Society in the journal Menopause, found eating a plant-based diet rich in soy can reduce moderate-to-severe hot flashes by 84 percent, from nearly five per day to fewer than one per day.

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