The months and years preceding up to menopause, known as perimenopause, can be a major contributor to weight gain.
Here at Healthy Supplies Shop we talk about which foods perimenopausal women should pile up on.
And also which they should avoid, in order to stop growing overweight at this age.
On average, perimenopause begins at around the age of 45.
When it comes to diet and weight loss, the entire idea is that diets and calorie counting doesn’t work because it’s unsustainable.
However, there are a few things that women in perimenopause should be mindful of during their weekly shop.
Especially, if they want to banish excess fat.
There are some things that aren’t really beneficial to you..
One of those is caffeine.
Another one is alcohol.
And another one is sugar.
But we’re not advocating to suddenly stop eat and drink all of those things.
Instead, try to rewire the brain so you don’t actually crave a glass of wine every evening.
And it’s the same with caffeine and sugar.
Our top tip for perimenopausal women is to eat more plants.
When we say plants, we mean vegetables, fruits, nuts, seeds, herbs and spices, legumes and pulses.
We encourage to eat 30 unique plants.
Plants are so full of minerals and vitamins and fibre that we need in abundance.
Additionally, with perimenopause being classified as an inflammatory event and plants as anti-inflammatory.
No brainer that consuming enough fruit and veg is important if you’re suffering from lots of aches and pains too.
In contrast, meat, sugar, processed foods, dairy, alcohol and gluten are inflammatory, and should be consumed sparingly.
Also, for perimenopausal women, it’s not a balanced diet that is beneficial for them but rather a therapeutic one.
High fibre plants are really important for weight loss.
If you have lots of fibrous foods that helps the stretch receptors on the stomach feel more satisfied so you don’t have to eat so much.
As for her ideal perimenopausal shopping list, we suggest:
Not only should you be eating more plants, you should be eating more brassicas, and by brassicas we mean cabbage, cauliflower, broccoli, kale and sprouts.
They all have a compound in them called indole-3-carbinol which helps to detoxify oestrogen – the liver loves brassicas.
Also we recommend oily fish such as mackerel, trout, salmon, linseed oil and nuts and seeds.
But what should an average plate of food look like?
Well, 25% of your plate needs to be protein rich foods, and then half your plate, twice a day if you can, should be vegetables and fruits.
Protein, found in fish eggs, meats, legumes, pulses, tofu, tempeh, beans, nuts, seeds and quinoa.
This is the building blocks of the body and we need them in abundance to help support lean muscle mass.
While we do not advocate for totally banishing any foods.
But instead switching mindset so that everything that is going into your mouth is nutrient dense.