DR MICHAEL MOSLEY: The secret to avoiding middle-age spread? Eat more protein! 

I’m currently on a speaking tour in Australia, and one thing I’m often asked about in the question-and-answer sessions is the spread in middle age, specifically the weight gain that happens around menopause.

Why does it happen and what can you possibly do about it?

The frustrating thing for many women, especially those in their 40s, is that they gain extra pounds without any obvious lifestyle change.

One of the main factors, of course, is the sudden change in hormones that occur around menopause.

As estrogen levels drop, women are more likely to gain weight around their midsection, rather than around their hips or thighs (exactly why is unknown).

Hormonal changes also mean sleep gets worse, leading to hunger and cravings – particularly for high-energy (i.e., high-calorie) foods.

But there’s a new idea, proposed by leading Australian researchers Professor David Raubenheimer and Professor Steve Simpson, experts on the nutritional causes of obesity, who believe the problem is a lack of protein.

They think weight gain in middle age happens mainly because as we get older, and especially when women enter menopause, our need for protein increases, so we eat more of everything, subconsciously trying to increase our protein intake. Unfortunately, many of the extra calories consumed are in the form of junk food.

But there is good news. In a recent paper published in a journal of the Royal College of Obstetricians and Gynecologists, the two scientists say that to stop this, you just need to increase your protein intake by a few percent.

If you put that sugary snack aside and instead eat more protein-rich foods, such as eggs, meat, fish, beans or tofu, you will feel less hungry and less hungry.

Increasing protein intake in middle age should not only help prevent significant weight gain, but also reduce the risk of osteoporosis and sarcopenia (loss of muscle mass), as protein is also vital for strong bones and muscles.

This doesn’t just apply to women going through menopause — it also affects men over the age of 60. So why do protein needs change? With menopause, it seems that the drop in estrogen leads to an increased breakdown of proteins stored as tissue in your body.

But it’s also because as we age our bodies (male or female) become less efficient at absorbing and using protein.

Protein is also a great hunger booster. The professors demonstrated this in an elegant experiment a few years ago, recruiting and locking 22 healthy volunteers into hotel-like accommodation at the University of Sydney.

As estrogen levels fall, women are more likely to gain weight around their midsection, rather than around their hips or thighs

The volunteers were given meals and snacks that were similar in calories, but with different amounts of protein. It made a big difference.

Without realizing it, the participants ate an average of 210 calories more per day on a low-protein diet than on a high-protein diet. They also felt much hungrier a few hours after eating the low-protein breakfast.

That’s definitely what I think. Eating eggs or kippers for breakfast keeps me full until lunch. If I eat the same number of calories in the form of cereal or toast, I crave a mid-morning snack.

In part, that’s because eating protein lowers levels of the hunger hormone ghrelin while increasing levels of a hormone called peptide YY, which helps you feel full.

According to NHS guidelines, women should aim for around 45g of protein per day, and men 55g.

But many experts think these numbers are too low, especially as we age. According to the International Osteoporosis Foundation, eating more protein is “associated with higher bone density, slower bone loss and a reduced risk of hip fractures.”

And a large US study called the Framingham Heart Study Offspring found that those who ate at least 90 g of protein per day over a two-decade period scored better on frailty, including grip strength, going up and down stairs. able to walk, walk half a mile, or dress themselves, than those who consumed 60 g or less per day.

How to boost protein

Research suggests that your body absorbs more protein if you spread your intake throughout the day, rather than getting it in just one meal — and that a high-protein breakfast is an especially good way to stave off hunger later in the day.

So why not start your day with eggs? I often have two for breakfast (14 g protein), with smoked salmon (a 60 g serving provides 11 g protein), or sometimes bacon (a slice has about 8 g protein).

And if you’re concerned about eggs and your heart, a 2018 study in the journal Heart that included half a million adults found that people who ate eggs most days had a lower risk of heart disease and stroke than those who ate less frequently. ate eggs. . Porridge, made with rolled oats (rather than ready-made stuff), is a good source of protein, especially when made with cow’s milk and sprinkled with nuts, providing 14g in half a cup.

A 2018 study in the journal Heart, which included half a million adults, found that people who ate eggs most days had a lower risk of heart disease and stroke

Eating Greek yogurt is also a good way to supplement your protein, especially if you sprinkle some nuts on top.

I think this yogurt tastes better and because it’s strained it usually has about twice the protein, about 12g in half a cup.

For lunch or your evening meal, a serving of beef, pork or chicken will give you a protein boost, with 33g of protein for every 100g of meat. Or maybe you prefer fish, with a small piece of salmon providing about 30g of protein.

Why not try quinoa along with fish or meat? It’s a trendy food that many people think is a grain, like rice, but it’s actually a seed. Although quinoa is more expensive than rice, my wife Clare and I eat it quite often because it’s high in fiber and minerals, but also because it contains about 8g of protein per 50g serving.

If you’re a vegetarian or just want to cut out meat for a while, beans and lentils are packed with protein.

One cup (200 g) of cooked lentils provides about 20 g of protein, while tofu, a great meat substitute, gives you about 18 g of protein per 150 g.