Weight gain often accompanies perimenopause, with many women noticing an increase in pounds despite minimal changes to their eating habits. Speaking to GB News, Dr. Sue Decotiis, a New York City-based weight loss specialist, shared dietary recommendations to help women manage weight during menopause.
Dr. Decotiis highlighted that high-carb foods, particularly those high in processed sugar, can disrupt hunger cues, making women feel hungrier. “There is no perfect diet, and I advise against restrictive plans,” Dr. Decotiis explained. “I encourage a low-carb diet, focusing on vegetables and protein, and opting for high-fiber carbohydrates while avoiding sugary items like fizzy drinks.”
High-fiber and high-protein foods offer longer-lasting satiety, which can support a sustainable approach to weight management without the need for overly restrictive diets.
As women approach menopause, they become more insulin resistant, making them more susceptible to hunger spikes following sugary foods. Dr. Decotiis explained, “With age, insulin resistance increases. Consuming high-sugar foods when insulin resistance is high can lead to feeling hungrier.” She also noted that estrogen levels play a significant role in appetite and metabolism, declining significantly with age and especially after menopause.
Recommended Meals for Satiety and Strength
For a balanced approach to meals, experts recommend options that combine protein, fiber, and healthy fats. One example includes eggs and avocado, a combination that provides filling, healthy fats from avocado and protein from eggs, which support muscle strength and the immune system.
Adding sourdough toast offers complex carbohydrates, which help sustain energy and reduce inflammation, making this a nourishing choice for women navigating menopausal changes.
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