Menopause Diet Plan : Healthy Diet Plan by Dietician Ashu Gupta

Menopause is a natural part of every woman's life, usually starting between the ages of 45 and 55. It causes a number of physical and emotional changes as hormone levels fluctuate. One of the most typical concerns at this period is weight gain. 

According to studies, women may gain up to 8-10 kg during perimenopause and menopause, mainly due to changes in metabolism, muscle mass loss, and abdominal fat storage.
If not managed, weight gain can increase the risk of major health problems. 

However, by following a healthy lifestyle, balanced diet, and regular exercise, women can successfully maintain weight and improve their quality of life.

Why Does Weight Gain Happen During Menopause?

• Hormonal Fluctuations: During menopause, estrogen levels fall, which has an impact on fat distribution and promotes the buildup of fat around the abdomen.
• Loss of Muscle Mass: As people age above forty, their muscle mass naturally decreases, which results in decreased strength and increased fat accumulation.
• Inactive Lifestyle: Women who dont do physical activity are more prone to put on extra weight.
• Emotional Eating: During menopause, stress, mood fluctuations, and sleep issues might cause overeating or unhealthy snacking.

Health Issues During Menopause

If weight gain is not controlled, women face an increased risk of the following problems:

•    Heart Conditions: Excess body fat, especially in the abdominal region, increases blood pressure and cholesterol.

•    Joint Pain: Carrying extra weight puts strain on joints, which can cause stiffness or arthritis.

•    Bloating & High Blood Pressure: Hormonal imbalance exacerbates bloating and water retention.

•    Type 2 Diabetes: Insulin sensitivity is affected by increased body fat.

•    Mood Swings & Sleep Disorders: Being overweight may cause sleep disorders, night sweating, and hot flashes.

7 Day Menopause Diet Chart for Women

Early Morning 

• Start your day with a glass of lukewarm lemon water.
• 45 minutes walk daily.
• Tea /Green tea + 5 soaked
• almonds + 1  walnut + 1 fig

Breakfast 

• Greek Yoghurt topped with Berries and flaxseeds/ 
• Bowl of oatsmeal  with fruit / 
• 2 scrambled white eggs with spinach and mushroom/
• Veg Barley Daliya 

Midday: seasonal fruit

Lunch 

• Salad Bowl (Before 30 minutes of Lunch)  (1cucumber + 1 carrot + 1 tomato)
• Chick Pea salad / 1 jowar atta  or multigrain atta Roti + 150grm Veg + 150 Curd / 
• 150grm Veg Brown Rice + 150 Curd 
• 150ml* Brown Rice + 150ml Dal 

Afternoon Snack

Sliced apple topped with cinnamon powder / Tea +dry Roast 2 spoon Chana

Dinner

50grm tofu + Sauté Vegetable / 50grm Paneet + Saute Vegetables / Cucumber carrot Slices with humus / Broccoli & Zucchini Pasta / Mix Veg soup

Post Dinner → chamomile tea / Jasmine tea 

Post Dinner → Light Walk also.

* Following this weight loss and nutritious  diet plan help you shed those extra kilo and keep you healthy. 

Tips to Maintain Weight During Menopause

 Follow a Balanced Diet – Increase your intake of lean proteins, whole grains, fruits, and vegetables. Stay out of fried foods, sugary snacks, and refined carbohydrates. Eat meals high in calcium and vitamin D, To protect bones. Limit your intake of salt to avoid bloating.

Practice Portion Control – Even nutritious foods might increase caloric intake. Pay attention to serving sizes.

Stay Physically Active – Exercise for 45 minutes per day, such as cycling, yoga, swimming, or walking.To preserve muscle mass, incorporate strength exercise.

Stay Hydrated – Drink enough water to reduce bloating, improve digestion, and flush toxins.

Manage Stress – Meditation, breathing exercises, and hobbies can help reduce stress eating.

Sleep Well – For better metabolic and hormone balance, try to get 7–8 hours of good sleep each night.

Why Consult a Dietician for Menopause Diet Plan?

It takes more than just cutting back on food to control weight during menopause.The following areas can be the focus of a customized plan developed by a qualified dietician:

•  Hormone balance
•  Sustainable weight loss
•  Nutrient-rich diet for strong bones and heart health
•  Easy-to-follow meal plans that suit your lifestyle
 

Menopause is a natural stage of life, but weight gain and its related health issues don’t have to be. By maintaining a healthy diet, exercising regularly, and making smart lifestyle choices, women can stay fit and energetic during and after menopause.
 

Consult Dt. Ashu Gupta for weight loss. For an appointment, you can contact us via call, WhatsApp and through the website.