The menopause diet 5-day plan to lose weight
Are you looking for the menopause diet 5-day plan to lose weight? Are you gaining weight in your menopause despite changes in diet and activity? If yes, you are not alone. It is the most researched topic on the internet in 2023 because this issue is becoming common day by day. As you know, menopause is a condition when women in their 40s stop getting periods because estrogen and progesterone levels go down. Every woman goes through menopause in the 40s or 50s, which is common.
According to reports, about 20 percent of women gain 1.5 pounds yearly during menopause. It’s a fact that women during their menopause unwillingly put on some weight, which is frustrating for those trying hard to maintain weight. In menopause, a lot of weight gain occurs in the belly because, due to hormonal changes, fat accumulates in the belly section.
Do you want to lose weight during your menopause? Is it possible to lose weight in menopause? The answer to this question is yes. But how? As you know, there are two ways to lose weight: diet and exercise, but in the 40s or 50s, women can do core exercises like cardio, so the best option for menopausal women is to follow the menopause diet 5-day plan to lose weight. Do you want a free menopause weight loss plan? Yes? Here is the best weight loss plan for 5 days.
The menopause diet 5-day plan to lose weight
It is easy to lose weight in menopause with a specific diet plan. But women can’t craft a detailed menopause weight loss plan, and not everybody can afford an expensive diet plan. We are here to help you; we will tell you what you should eat or avoid for weight loss.
Here is the menopause diet 5-day plan to lose weight. This is a day weight loss diet plan, and you can follow this weight loss plan to shed extra weight:
Day 1:
Total calories: 1701
Breakfast:
White egg omelet, add spinach, onion, mushroom, and bell peppers, and take two apples (Calories- 491)
Lunch:
Eat chicken and avocado salad, add carrot with hummus (Calories- 578)
Dinner:
Eat zucchini pasta in a lemon cream sauce and add one serving of fried broccoli (Calories- 632)
Day 2:
Total calories: 1700
Breakfast:
Start your day 2 with two egg white omelets and add mushrooms to them. Eat four hard-boiled eggs. And mushroom omelets and four easy-to-peel hard-boiled eggs (Calories- 572)
Lunch:
For lunch coconut raspberry smoothie. One raspberry coconut smoothie (Calories- 531). To make a smoothie, add raspberry and fresh coconut water
Dinner:
Cheese pasta with added spinach and two servings of grilled zucchini spears (Calories- 597)
Day 3:
Total calories: 1705
Breakfast:
Oatmeal one service with mango and toasted coconut. Along with this, eat hard-boiled eggs (Calories- 517)
Lunch:
One bowl fruit and vegetable plate with almonds and cheese topping (Calories- 541)
Dinner:
Two servings of healthy chicken lettuce wrap (Calories- 647, Carbs- 8 g, Fat- 36 g, Protein- 69 g)
Day 4:
Total calories: 1709
Breakfast:
Start with your Greek yogurt and fruit salad (Calories- 528)
Lunch:
One medium size bowl of pinto bean salad (Calories- 555)
Dinner:
Take turkey, bean, and walnut stir-fry for dinner (Calories- 626)
Day 5:
Total calories: 1709
Breakfast:
Two servings of high-protein French toast and one orange (Calories- 460)
Lunch:
Luna-stuffed tomato and one lemon cabbage salad serving (Calories- 605)
Dinner:
Steamed chicken breast with steamed broccoli (Calories- 644, Carbs)
What to do to avoid menopause weight gain?
Do you know how you can avoid menopause and instant weight gain? The menopause weight occurs right after when you stop coming in your 40s or 50s. There are various factors involved in weight, like hormonal changes, inactivity, an unbalanced diet, or other underlying causes. So you can avoid your menopause weight gain by adopting healthy habits and controlling weight hormonal changes. There are a few easy ways that can help you to stop putting on weight during menopause.
Here are the following for you:
- Do physical activities
It is clear: the more your body moves, the more you lose calories, and your weight will be maintained. During the 40s or after, women become less physically active, which leads to weight gain. A report published in the journal Obesity showed that prolonged sitting in one spot increases your fat, especially in the abdominal area.
So if you notice weight gain, you must do some physical exercises to lose calories. A cardio or walk is best for women with menopause. You have to sit and stand if you can not do cardio and other exercise.
- Limit your carb intake
Carbs are the real enemy of middle-aged women with menopause. Carbs are a significant reason for weight gain because they form fat and sugar, which fat accumulates in the body. So avoid carbs and eat only healthy carbs like:
Quinoa, sweet potato, banana, beans and legumes.
- Add more protein
The high content of protein helps to lose weight faster and healthier. So add a high content of protein in your every meal and lose more calories.
- Stay hydrated
If you want no more kilos on your body, keep your body hydrated. Lots of older women experience dehydration, and it can cause weight gain.
So if you want to avoid menopause weight gain, drink a sufficient amount of water and maintain your weight.
Conclusion
Every woman faces menopause after age 40, and most also put on extra weight. The menopausal weight gain is instant and hard to shed. Because no one can do heavy exercise after the 40s, diet is the best way to lose weight during menopause. We provide you with the menopause diet 5-day plan to lose weight; follow this plan and lose your extra kilos.