Menopause belly fat: Nutritionist shares 10 foods to avoid and 10 foods to eat

Menopause belly fat: Nutritionist shares 10 foods to avoid and 10 foods to eat

During menopause, it is common for women to develop a meno-pouch. The meno-pouch is a small pocket of fatty tissue which sits at the bottom half of the stomach.

Although this is often viewed as a negative side effect of menopause it is important to have a balanced view of why this happens and how it can actually benefit this stage of life.Β 

And today our Zing Wellbeing Nutritionist, Mel, talks to us about foods to eat and to avoid and you can also see our Menopause Meal plans in our membership

Abdominal fat, especially visceral fat (around organs) is not desirable and has negative effects on metabolic health, inflammation and heart health.

However, there is a difference between hard and problematic abdominal fat and a small soft meno-pouch.

Obviously for many women there are aesthetic concerns as the body shape shifts and this can be upsetting but a balance between the two is achievable and may in fact be better for our health long term. To help manage this, dietary choices play a significant role.

Discover the 10 foods, nutritionist Mel, recommends we avoid and 10 foods to eat more of to beat the menopause belly.

All these healthy ingredients are regularly used in our recipes available on the Zing Wellbeing health program, you might especially be interested in the Menopause meal plan to support women's health during that stage of life.Β 

10 Foods to Avoid

Refined carbohydrates: White bread, pasta, and pastries can spike blood sugar and promote fat storage. Refined carbohydrates do not hold the nutritional content of whole grain options and will not assist with balancing hormones.

Sugary beverages: Soft drinks, fruit juices, and sweetened teas are high in empty calories and may contribute to belly fat. They also spike blood sugar levels, may lead to insulin resistance long-term and do not add to our water intake.


Alcohol
: Excessive alcohol, especially pre-mixed drinks or sugary cocktails, can lead to weight gain and disrupt metabolism. The liver is already under extra pressure during menopause to process excess hormones and alcohol takes a heavy toll on this key organ during this time.

Alcohol can worsen hot flashes, worsen dehydrate and contribute to mood swings. It may also affect bone density and increase the risk of osteoporosis. Look for alcohol free options, make iced tea and even natural cordials with herbs from the garden or flowers like elder.

Caffeine: Caffeine can trigger hot flashes, increase anxiety, disrupt sleep, and worsen night sweats. Opt for herbal teas like chamomile or mint, or decaffeinated drinks instead and drink them cold rather than hot where possible.

Fried foods: High in trans fats and calories, fried foods are linked to weight gain and inflammation.

Processed meats: Bacon, sausage, and other processed meats are often high in sodium and unhealthy fats. Opt for whole fresh meat from a quality butcher.

Sweets, lollies, chips and pre-packaged snacks: Simple sugars in lollies can increase insulin levels, encouraging fat storage. Opt for sweetness from natural sweeteners like stevia or xylitol or use fresh fruits.

Commercially made pastries, pies and baked goods: High in refined sugars and unhealthy fats, these contribute to belly fat accumulation. They often also contain preservatives, colours and flavours.

High-sodium foods: Packaged snacks and fast food can cause water retention and bloating, making belly fat more prominent. Excess sodium may also raise blood pressure.

Sweetened yogurts and milks: These may seem healthy but often contain added sugars, contributing to weight gain. Look for natural, unsweetened greek yoghurt or try coconut yoghurt for a dairy free alternative.

10 Foods to Eat

Leafy greens: Kale, spinach, and other greens are low in calories and rich in fiber to help with weight management. They support liver health and detoxification and are also high in many nutrients such as calcium.

Berries: Blueberries, raspberries, and strawberries are packed with antioxidants and low in sugar. They are a great addition to get that sweet fix and add loads of vitamins and minerals to your day.

Nuts and seeds: Almonds, chia seeds, and flaxseeds provide healthy fats and protein to support metabolism and satiate any cravings.

Fatty fish: Salmon, mackerel, and sardines are rich in omega-3s, which help reduce inflammation and support weight control. It is also essential for brain health and hormones production.

Legumes: Beans, lentils, and chickpeas are high in protein and fiber, promoting a feeling of fullness. Eating plant based protein is essential for gut health ans therefore hormonal health.

Whole grains: Quinoa, brown rice, and oats are rich in fiber and help stabilize blood sugar levels and balance hormones production, easing menopauseal symptoms overall.

Greek yogurt (unsweetened): A good source of protein and probiotics, which support digestion and weight loss.

Protein rich foods: Protein helps build and maintain muscle mass, which is crucial for boosting metabolism as it naturally slows down with age. Upping protein intake and reducing refined carbohydrates is key to maintain a healthy weight range. Include good sources of meat, fish, plant based proteins, eggs, full-fat dairy, nuts and seeds.Β 

Healthy fats: Omega-3s reduce inflammation and can improve insulin sensitivity, which helps control belly fat. Avoid trans fats, which promote fat storage around the abdomen. Having healthy fats in the diet can actually improve and assist in maintaining healthy weight.

Good fats do not make us fat, they help us shed excess fat and support our hormonal health during this time. Enjoy avocados, nuts and seeds, fatty fish and olive oil.

Filtered water: Water aids digestion, helps control hunger, and reduces bloating. Drinking enough water supports metabolism and fat breakdown. It may sound simple but most of us are walking around dehydrated. Measure your water intake and aim for at least 2L of water per day. Coffee, alcohol and soft drinks do not count towards water intake. Instead opt for filtered water and herbal teas.

All these healthy ingredients are included in many of our recipes, especially on the menopause meal plan. Take a look here!

Listen to our Podcast on Menopause now available on Apple or Spotify.

πŸ‘‰You can listen on SPOTIFY here
https://open.spotify.com/show/0TvtrPiyrSQEATBj9L7jan

πŸ‘‰And you can listen on Apple Podcast here

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