How to eat to beat the menopause (and shed those midlife pounds): These are the surprising reasons chocolate will stop your snacking, fibre is like natural Ozempic and cottage cheese will keep you calm

Should Menopausal Women Eat Like Weightlifters? That’s certainly what a new analysis suggests. Scientists from Semmelweis University in Budapest reviewed 134 studies and found that certain eating habits, including high protein consumption, can alleviate some of the most common symptoms of hormonal fluctuations in middle age – including weight gain, one of the main concerns of many women.

We asked EMMA BARDWELL, an executive menopause nutritionist and co-author of The Perimenopause Solution, to give us insight into what we really need to eat to avoid the average 10kg weight gain – or lose it if the menopause muffin has already set in – and get through those hormonal changes to sail.

Heavy business

First the good news. You can fight your way through menopause – and feel significantly better for it. You don’t have to accept that spare tire, and you won’t be the only one who wants to change it.

Unfortunately, muscle mass decreases with age, and this, combined with a sedentary life due to menopausal symptoms such as joint pain and urinary incontinence, plus possible emotional eating, can worsen weight gain.

Menopause can have other effects on weight and body shape. One hypothesis is that fat cells produce estrogen, which is why it can be so difficult to change this: your body clings to estrogen at all costs. We know that estrogen causes fat to be stored, preferably around the butt, hips and thighs, so as levels drop we become less pear-shaped and more apple-shaped.

Not sleeping, due to hot flashes or anxiety, also affects hunger hormones. Ghrelin, which makes you hungry, is higher, and leptin, which is produced when you’re full, is slower to respond. So you can see that you are in the perfect storm.

Worse yet, gaining weight not only contributes to a low mood, it can also worsen hot flashes and possibly increase your risk of chronic diseases in the future.

At its most basic level, weight gain is about consuming too many calories. It’s simple physics. So no matter what you eat, as long as you are in a calorie deficit, that is, taking in fewer calories than you expend, you will lose weight.

There was a very famous study called the Twinkie Diet, where a professor in America, instead of eating meals, ate only Twinkies (cakes with a creamy filling) and other sweet snacks – and he lost almost 30 pounds.

However, I do not recommend that you follow suit. It makes sense to eat healthy, nutritious foods at all ages, but especially during the transition to menopause. This is where egg whites come into the picture as it is very filling.

Then there’s volumetrics, where you eat lots of nutritious but low-calorie foods, such as vegetables, fruit and whole grains.

If weight loss is your goal, it’s important to be realistic, consistent and patient. You may be able to cut between 300 and 500 calories from your current food intake.

This can come from drinks such as lattes, juices and alcohol, or from the frequent snacks and grazing that make up such a large part of our diets. It doesn’t have to mean hardship or limitation.

An interesting fact, given the buzz around weight loss injections like Ozempic and Wegovy, is that fiber works in a similar way.

The injections send signals to the brain telling it to turn off your appetite hormones — and when fiber fills your stomach, it does the same.

It’s not as overnight a success as the jabs, but it’s the same path – and certainly cheaper.

Ozempic from nature, if you will.

How much protein?

How much protein do you need? If you are dieting but want to minimize muscle loss or build muscle mass, I would aim for 1.6g of protein per kg of lean body weight. (If you are currently overweight, use your target weight when working this out.)

It must be consumed quite regularly to stimulate so-called muscle protein synthesis, which is the mechanism by which it is converted from food into muscle.

If you eat protein first, you can stop snacking later. At the very least, try to end your day with a protein-rich meal. That could be Greek yogurt for breakfast and crispy tofu or chicken stir-fry for dinner.

Mix your protein sources for optimal nutrients and gut health. Animal sources such as chicken, fish and eggs are fine, but tofu, soy, yogurt, cottage cheese, edamame and other beans, chickpeas or lentils are also excellent. Plus, combining plant-based protein sources means you get all the amino acids you need.

Many people think that eggs are protein powerhouses, but keep in mind that they only contain about six or seven grams of protein each, so you can supplement your breakfast with some protein. Two Chicks Free Range Egg White (twochicks.co.uk) comes in a box, ready to add to your omelettes, egg white pancakes or frittatas. I put a good sized slug, about 150 ml, in my two-egg scramble.

Protein powder can also be useful. Put it in a smoothie with lots of greens. And protein bars can be in order at the touch of a button. Look for bars that contain about 20 grams of protein and no added sugar. If you’re short on time, you can have one for breakfast, and as a snack they’re better than chocolate bars.

Reduce hot flashes

To reduce the symptoms of menopause, women are generally recommended to follow a Mediterranean diet that includes healthy fats, whole grains, fruits and vegetables.

Not only can this help with your weight, it can also reduce your risk of cardiovascular disease, diabetes and certain cancers.

A Mediterranean diet is also rich in foods that contain phytoestrogens – compounds that act a bit like estrogen in the body.

Phytoestrogens include soy, nuts and flaxseed, barley and oats, and apples and berries. Research shows that eating these regularly can help reduce the frequency of hot flashes and night sweats.

But this only works for 50 percent of women. It all has to do with a metabolite called equol: some of us produce it when we eat phytoestrogens, and some of us don’t.

If you’re concerned about breast cancer, studies show that phytoestrogens are fine to eat: just avoid the supplements if you’re taking medications like tamoxifen, as they are highly concentrated and not yet well studied.

Top mood food

Often the first sign of perimenopause can be anxiety and low mood, and low blood glucose has a big impact on how you feel.

Menopause and aging can decrease insulin sensitivity. This means the body is less efficient at regulating blood sugar levels, which can make you feel irritable and hungry.

Research shows that we are more insulin sensitive in the morning, so you should eat a bigger breakfast with protein – Greek yogurt, omelettes, frittatas, chia puddings with cottage cheese mixed in (don’t knock it until you try it!).

Avoid simple carbohydrates, such as cereals and pastries, for breakfast. It can leave you on a blood sugar rollercoaster for the rest of the day.

You should still eat a fairly hearty meal at lunch, and a smaller meal in the evening.

If you are going to eat chocolate, do so after a balanced meal, where the proteins, fats and carbohydrates help slow the absorption of glucose into the bloodstream.

Having a few pieces of chocolate for pudding can also help you stop snacking at night. Not eating after dinner provides enough ‘fasting’ to have a big impact on blood glucose, nighttime awakenings, mood and gut health.

Better bones

In the years after menopause, when estrogen production has declined, you can lose as much as 20 percent of your bone mass, and you’ll want to do everything you can to maintain it through both diet and exercise.

You should consume a significant amount of calcium, especially if you are over 50 years old: about 1200 mg per day (corresponding to 1 liter of milk).

Fortified plant-based milk is also a good source, as are yogurt, cheese, almonds, sardines, tofu, broccoli, white beans, oranges and figs. Clearly, weight-bearing exercises and strength training also have a hugely beneficial impact on bone health.

Sleep peacefully

Poor sleep affects at least 60 percent of menopausal women. Lower progesterone levels can affect GABA production (this is a hormone that helps us relax), and fluctuating estrogen often means we wake up in the middle of the night and can’t get back to sleep.

I suggest there is a two to three hour break between the last meal of the day and going to bed. Eating raises your temperature, and to get a good night’s sleep your core temperature needs to drop.

It’s also important to keep blood sugar levels nice and steady throughout the day – and this is especially important with your last meal – as dips can cause you to wake up and often precede night sweats.

No matter how tempting an evening glass of wine may be, I recommend avoiding alcohol as much as possible; it disrupts deep sleep, making it much easier to wake up.

Certain foods, such as cherries, poultry, bananas, oats and milk, contain tryptophan, a precursor to melatonin – a hormone that regulates sleep.

Caffeine, on the other hand, blocks adenosine, the chemical that makes you feel sleepy. Try to keep caffeine only in the morning.

Give the brain a boost

One of the most common complaints during menopause is brain fog, although this is usually a short-term problem. Many of us are dehydrated without even realizing it – and once you become dehydrated, the brain stops working as well. Aim for two liters of water per day.

Choline and Omega 3, which you can get from eggs and oily fish respectively, are also important for brain function, while exercise also has great benefits. It increases BDNF (brain-derived neurotrophic factor), which is compared to MiracleGro for gray matter. It literally increases brain volume.