Menopause weight gain or “meno belly” is one of the most common (and annoying) changes women will experience as their hormones shift. You haven’t changed a single thing in your diet or exercise routine and suddenly, you are gaining weight. Sound familiar? This is because your metabolic and nutritional needs have changed. Your metabolism is slower (read: fewer calories needed) and your protein requirement is greater. Increasing your protein can help you feel full and snack less throughout the day, helping you decrease the amount of calories you consume. Protein is also critical for your muscles - in menopause, muscle mass can be lost, which also contributes to a decreased metabolism. Remember, muscles burn more calories than fat! This is why even though you haven’t changed a thing, your body is reacting differently. Time for a new routine!
Use this easy equation to calculate your protein needs:
1.2 x body weight (kg) = grams of protein needed per day
On workout days, you should add an additional 30 grams of protein to help support your body in recovery and building muscle.
Here is a list of great nutrient-dense protein sources to help you meet your daily protein goals:
- Chicken breast- ½ chicken breast provides 27 g
- Tuna- 1 can provides 27 g
- Cottage cheese- 1 cup provides 25 g
- Turkey breast- 3 oz serving provides 24 g
- Lean beef- 3 oz serving provides 21 g
- Shrimp- 3 oz serving provides 21 g
- Cod- 3 oz serving provides 20 g
- Chickpeas- ½ cup of chickpeas 20 g
- Salmon- 3 oz serving provides 17 g
- Greek yogurt- 1 7oz container provider 17 g
- Lentils- ½ cup cooked lentils provides 9 g
- Black, kidney, navy, cannellini beans- ½ cup 8 g
- Milk- 1 cup provides 8 g
- Quinoa- 1 cup cooked quinoa provides 8 g
- Edamame- ½ cup provides 8 g
- Peanut butter- 2 tablespoons provides 8 g
- Peanuts- 1 ounce serving provides 7 g
- Eggs- 1 large egg provides 6 g
- Almonds- 1 ounce provides 6 g
- Pumpkin seeds- ½ cup provides 6 g
Small adjustments in your diet can make a big difference.
Your menopause specialist can work with you to come up with a personalized plan to further help you look and feel your best in menopause!
