Top 10 Foods to Avoid During
Menopause for Weight Controlo​
Menopause, marking the end of menstruation, often leads to hormonal changes and weight
gain, especially around the abdomen. Increased belly fat can disrupt blood sugar,
cholesterol, and blood pressure, raising the risk of heart and metabolic diseases. Nutrition
is key for managing weight during this transition. By reducing some foods and adding
others, women can better control their weight and health during menopause.​
For Menopause Treatment in Punawale, Pune Dr. Shradhha Galgali at Dr. Shraddha
EXCELLA Women’s Wellness Clinic offers expert care. She’s one of the Experienced
Gynecologists for Menopause Treatments In Punawale, Pune, Maharashtra.​
Here are the top 10 foods to avoid or limit during menopause to help
control weight:
●​ High-Sugar Foods and Beverages: During menopause, declining estrogen levels can
impair insulin function, potentially leading to high blood sugar and increased belly
fat. Examples include soda, energy drinks, and baked goods.
●​ Refined Carbohydrates: Refined carbs can cause spikes in blood sugar levels,
potentially leading to increased fat storage. Examples include white rice, white
pasta, white bread, cereals with added sugars, and snacks like chips and cookies.
●​ Alcoholic Beverages: Alcohol can contribute to weight gain due to its high-calorie
content. Heavy drinking can also interfere with sleep and may exacerbate hot
flashes and anxiety. The recommended amount of alcohol for older women is one
glass a day or less.
●​ Fried Foods: Limit fried foods to twice a week or less, as they often contain high
levels of unhealthy fats and calories.
●​ Saturated and Trans Fats: Replace saturated fats (found in coconut oil, palm oil,
and animal fats) and trans fats (present in frozen foods, commercial baked goods,
and fast foods) with healthier fats like canola and olive oil, nuts, and cold-water
fatty fish. This helps prevent unwanted weight gain caused by a slower metabolism
during menopause.
●​ Spicy Foods: Spicy foods can make hot flashes worse. Consider avoiding spicy foods
like hot peppers and cayenne if you tend to feel hot or have high blood pressure.
●​ Processed Foods: Processed foods often contain high levels of sugar, salt, and
unhealthy fats, contributing to weight gain and other health issues. Examples
include candy, potato chips, and fried foods.
●​ High-Sodium Foods: Avoiding high-sodium foods helps maintain good overall
health. Examples include soups, deli meats, and pretzels.
●​ Caffeine: Caffeine may increase the risk of hot flashes. If you crave hot caffeinated
drinks, try alternatives such as green tea, peppermint tea, and caffeine-free
beverages.
●​ Junk Foods: These foods may increase the risk of heart disease, as menopausal
women are already at a high risk. They are also a high source of fats, resulting in
weight gain and a risk of menopausal symptoms.​
​
Foods to Include in Your Menopause Diet
To maintain muscle mass and prevent abdominal fat gain, a balanced diet of
nutrient-dense carbohydrates, protein, and unsaturated fat sources is important. Dr.
Shradhha Galgali recommends focusing on incorporating these foods into your diet:
●​ High-fiber foods: Whole seeds, beans, legumes, starchy vegetables, and high-fiber
fruits
●​ Lean protein sources: lean meat, chicken, fatty fish, and seafood.
●​ Plant-based protein sources: Beans, legumes, nuts, and seeds
●​ Omega-3 fatty acids: Fatty fish, shellfish, walnuts, and flaxseeds
●​ Calcium sources: Milk, kefir, cheese, and yogurt that contain calcium, phosphorus,
and vitamin D for bone health
●​ Antioxidant sources: Fruits and vegetables​
​
Additional Tips to Manage Weight During Menopause
●​ Regular Physical Activity: Exercise can prevent muscle loss, decrease body fat, and
help manage weight during menopause.
●​ Stay Hydrated: Drink plenty of water to help keep your weight in check, flush out
toxins, and absorb nutrients.
●​ Prioritize Nutrients: Focus on foods rich in protein, calcium, vitamin D, and
antioxidants due to increased protein breakdown, muscle loss, bone loss, and
inflammation during menopause. Also consider magnesium; vitamins A, C, and E;
omega-3 fatty acids; B vitamins; and iron​
​
Conclusion:
Navigating menopause doesn’t have to be tough with the right food choices. By cutting back
on sugary and processed foods, high-fat dairy, spicy items, alcohol, caffeine, refined carbs,
high-sodium, and fried foods, and too much red meat, you can better manage your weight
and ease menopause symptoms.
Adding fresh fruits, veggies, whole grains, lean proteins, and healthy fats will boost your
overall health and improve your life during this change. If you need personalized advice or
Menopause Treatment in Punawale, visit Dr. Shradhha Galgali, a skilled Female
Gynecologist in Punawale at Dr. Shraddha EXCELLA Women’s Wellness Clinic. Also a
renowned Infertility expert In Punawale, Pune. Making smart food choices during
menopause helps you stay healthy and manage your weight well. For more help, call us at
9923956515 or visit our clinic at Dr. Shraddha’s Excella Women’s Wellness Clinic, A202, 18
Longitude Phase 1, Wing A Latitude Road, near 18 LATITUDE Mall, Punawale,
Pimpri-Chinchwad, Maharashtra 411033.
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10 Foods to Avoid During Menopause for Weight Control
p 10 Foods to Avoid During
Menopause for Weight Control