6 Lean Proteins Women Over 50 Should Eat To Lose Weight And Maintain Muscle During Menopause: Cottage Cheese & More
October 11, 2024 by Faith Geiger
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: