Menopause is the permanent cessation of menstruation. Some women may not experience any symptoms, while others have hot flashes, sleep problems, mood swings, thinning hair and weight gain, especially around the waist. If you're a woman who's going through menopause, eating well can help you make this transition, and paying attention to your carb intake could help you control your weight.
Menopause and Fat
Hormonal changes associated with menopause tend to reshape a woman. While you may have accumulated fat on your hips or thighs when you were younger, you may now see it around your waist. Your once pear shape may have become an apple shape. This fat redistribution may make a difference in how your clothes fit. Along with those extra inches around the waistline, you could gain weight. Your metabolism is likely to slow at this time in your life, and you may need to eliminate 200 to 400 calories from your diet or exercise more to maintain your weight.
Insulin Resistance
The increase in abdominal fat that usually occurs during menopause can make your body more resistant to insulin, according to the Women's Health Group of Monash University in Australia. Insulin resistance is the first step toward metabolic syndrome and diabetes. Insulin is a hormone produced by your pancreas when you eat carbs. Its role is keeping your blood sugar levels from spiking, and it does this by shoving the excess sugar into your fat cells, where it's stored. If you are insulin resistant, your insulin levels will be higher than normal, making it easier for your body to store fat instead of burning it.
Carbs
Reducing your carb intake can help you lower your insulin levels, facilitating weight loss and decreasing your insulin resistance. Many women who diet focus on fat, instead of carbs. They look for low-fat foods, but still eat breakfast cereals, breads, crackers, muffins and cookies. Some of these high-carb foods may be processed and high in sugar, which exacerbates the insulin-resistance problem. If you have struggled with your weight since menopause, reducing your carb intake could help you reduce your love handles.
Restricting Your Carbs
To help you deal with the many changes associated with menopause, including your weight, restricting your carb intake could be the solution. You can decide to count your carbs, or you can replace some high-carb baked goods with nonstarchy vegetables. For example, swap your chicken sandwich at lunch for a large chicken salad and an olive oil-based vinaigrette. Have a small serving of plain yogurt with berries for dessert instead of a pastry. At dinner, replace your white potato or rice for more asparagus, bell peppers, broccoli, cauliflower or tomatoes. If you want pasta, try spaghetti squash. Satisfy your sweet tooth with a handful of roasted almonds or macadamia nuts or one to two squares of dark chocolate, ideally with 70 percent cocoa or more.
References
- MayoClinic.com; Menopause; July 2011
- Women's Health Program, Monash University; Insulin Resistance and Menopause;
- "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, Stephen D. Phinney and Jeff S. Volek; 2010
- USDA National Nutrient Database: Nutrient Data Laboratory
