When the first signs of menopause first show up, it is the perimenopause weight gain that is perhaps the most troubling.
You'll see this weight gain in post-menopausal periods and even more pronounced as you progress in age past 50.
In this post, we'll provide a recipe to counter the effects of perimenopause weight gain and provide a path for you to be like you were before menopause began.
Menopause and Weight Gain and Keto
The challenges in gaining weight due to menopause can be countered and eliminated with a slight modification of the keto diet.
3 Step Solution to Losing Weight After Menopause
The first thing you'll need to change with a keto diet is to increase your protein percentage up to 40-50%, and reduce your fat intake by the same amount you increase protein intake.
Fat intake should be 55-65%, Protein 40-50% and carbohydrates 15-30%.
The next element you'll need to bring into your routine is strength training. It doesn't need to be intense – just full body strength training twice per week will have maximum positive impact.
Perimenopause Weight Gain 3 Step Solution
That's it. More protein, intermittent fasting, and strength training.
When you follow this during perimenopause or on to post-menopause, you will actually get into the best shape of your life.
You may develop “six pack abs”, and develop the urge to stretch more often.
Aerobic exercise is good for you at any time of your life, so feel free to introduce or maintain that activity. It will keep the heart healthy.
Losing Weight After Menopause
Some other tips that will accelerate your success are:
- Avoid Sweet Binges
- Minimize Alcohol Intake
These are habits, of course, but if you can develop the discipline to keep the sweets and alcohol to a minimum, you'll see faster results.
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Dizzy Spells, Menopause and Fasting
Generally, if you are fasting, you may experience more dizzy spells than otherwise.
A good course of action is to stand up more slowly, and take your time getting out of bed (first, sit in bed, and then gently stand).
As you become more fit, the dizzy spells will decrease in occurrence and in length.
The Healthy Diet of Keto
The keto lifestyle affords you the best health possible even before you experience menopause, since it includes the healthiest of foods for you.
One thing to note is the new research on vegetable oils which in no uncertain terms indicate you should avoid at any cost. They are, as indicated, the major indicators of all major causes of disease and death.
Consume your keto avocados, filet mignon, fresh peas, broccoli, cheese, bacon, eggs, milk, and your 6-8 glasses of clean water. The main things to avoid are potatoes, pasta, corn, bread, fruits and fruit juices.
The good news is, if you follow this guidance, with the diet and exercise and increased physical activity, you can decrease or avoid any heart disease and other ailments. You'll reduce body fat and increase the energy you have.
In case you need to know, on a keto diet, a lot of the glycogen your body needs is metabolized by the protein you eat, since the carbohydrates will not be sufficient to provide the glucose needs of the body.
Mayo Clinic has non-keto specific recommendations for menopause, and we provide them here so you can contrast the keto solution to menopause to what Mayo recommends generally:
Move more. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Strength training counts, too. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight.https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
…If you want to lose weight or meet specific fitness goals, you might need to exercise more.
Eat less. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s.
To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking…Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil.
Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee tea.
Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.
Limit alcohol. Alcoholic beverages add excess calories to your diet and increase the risk of gaining weight.
If you find yourself experiencing the signs of perimenopause, including headaches, dizzy spells, weight gain in the thighs and belly region, you will really benefit in following the Perimenopause Weight Gain 3 Step Solution this modified keto diet provides.
I trust this 3 step solution describe here serves you well and provides you the lifestyle you can truly enjoy.