When women hit menopause—the point, typically occurring between the ages of 45 and 55, at which her ovaries stop producing eggs and hormones—her body undergoes a number of changes, oftentimes including weight gain. But what exactly is the reason for those extra pounds? According to Salma Alsibai, RDN, “Around the time women reach menopause, we see an increase in the breakdown of protein and muscle in the body, which leads to reduced metabolism and strength.” This change can make it especially difficult for women over 50 to maintain a healthy weight and muscle mass.
One key factor behind this unwanted weight gain is a peptide called Fibroblast Growth Factor 21 (FGF21). Our bodies produce this particular peptide to signal protein deficiency. “Our bodies try to combat the increased breakdown of protein by increasing production of an amino acid peptide called Fibroblast Growth Factor 21 (FGF21). This peptide signals protein deficiency and increases our appetite so that we can consume more protein in our diet to better support our muscle; this is called the Protein Leverage Effect,” Alsibai explains.
Luckily, that doesn’t mean that you have no chance of maintaining your goal weight in middle age. “The reality is that it is our response to this increased appetite that can either drive weight gain, or muscle gain. If we choose to include more lean protein in our diets the results will be a satiated appetite and a stable weight. Conversely, if we choose to add more carbohydrates and fats into our diet our results will be continued muscle loss and weight gain,” Alsibai goes on. In general—regardless of how old you are or whether or not you’ve hit menopause—adding lean proteins to your diet is always a good idea. Here are six lean protein options to incorporate into your diet, as recommended by Alsibai:
1. White Meats
There's no reason not to keep it simple with some healthy white meats. "White meats like turkey and chicken are very high in protein but low in fat and calories," says Alsibai. These lean meats make it easier to reach daily protein goals without exceeding calorie limits, helping to support muscle maintenance and manage weight during menopause. You can incorporate them into just about any recipe. Try chicken tacos as an easy weeknight dinner!
2. Fatty Fish
Fatty fish can do wonders for your body, offering a range of benefits. While the name may be misleading, they can even be great for weight loss. Options like salmon, mackerel, and trout are not only high in protein but also rich in anti-inflammatory omega-3 fats. "They can actually combat weight gain by reducing chronic inflammation in the body," notes Alsibai. Since post-menopausal women are more prone to chronic inflammation, incorporating these fish into your diet is a great way to go.
3. Soy Products like Tofu
Vegetarian? No problem! Soy products like tofu offer a great source of plant-based protein. "They can help reduce muscle loss both by providing protein and also through their estrogenic activity, which is protective of muscles for post-menopausal women," Alsibai tells us. Adding tofu or tempeh to meals can help boost protein intake and support muscle health.
4. High-Protein Dairy like Greek Yogurt and Cottage Cheese
Looking for a high-protein breakfast option? Dairy foods like Greek yogurt and cottage cheese are fantastic sources of protein as well as calcium, which is crucial for bone health. "High-protein dairy foods like Greek yogurt and cottage cheese can really help boost protein intake while also providing calcium to strengthen bones," says Alsibai. With osteoporosis being more common in post-menopausal women, choosing dairy products without added sugar can be a great way to support bone and muscle health.
5. Edamame, Pumpkin Seeds, and Sunflower Seeds
If you want to maintain a healthy weight, it's time to ditch the processed snacks and replace them with high-protein choices. "High-protein snacks such as edamame, pumpkin seeds, and sunflower seeds are a great addition to any diet because they help boost total protein intake and can curb cravings for crunchy snacks," Alsibai says. These munchable foods not only keep you satisfied but also help you reach your protein goals for the day.
6. Beans and Lentils
Beans and lentils are another great source of plant-based protein. They're especially great for digestion and gut health. "They add a considerable amount of protein to our diet and, because of their high fiber content, help relieve bowel irregularity—a common complaint in post-menopausal women," Alsibai points out. Incorporating foods like these into your diet can support muscle maintenance while also promoting digestive health.
All in all, understanding how to manage menopausal weight gain and appetite changes can make all the difference. Adding lean proteins like these to your diet can help keep your appetite satisfied and your weight stable—all while enjoying delicious meals!
