Many women experience weight fluctuations during menopause. Since weight gain is one of the most common menopause symptoms, there is a plethora of information and a variety of diets available to help menopausal women to lose weight. On the other hand, those women who need to gain mass to achieve a healthy weight often find scant information available on the web. If you need to gain weight in a healthy way, read over the following article outlining diets to overcome weight loss during menopause.
What Are Some Weight Gain Diet Tips?
If you are naturally thin and struggle to put on weight, then a proper diet is absolutely crucial in putting on healthy, lean muscle mass. Here are some of the basics in a diet:
Consume more calories
Regardless of whether it is fat or muscle, though we'd prefer the latter, it is necessary to consume more energy than you expend. The core of any weight gain diet should contain nutritious, high calorie foods such as fruits, vegetables, pastas, and cereals.
The recommended daily allowance for protein intake is 0.8 kg (0.36 lb) per kilo of body weight. Therefore, a 140 lb person would need to consume 51 grams to reach the recommended daily allowance. Good sources of protein include fish, lean cuts of red meat, chicken, turkey, low fat milk, yogurt, cheese, egg whites, and soy products.
Carbohydrates are converted into glucose and glycogen in the body, and are the only macronutrients that can supply the body with immediate energy. Your diet should include plenty of unrefined carbohydrates. Good sources are whole meal bread, potatoes, brown rice, and fruit.
Some dietary fats are crucial for health and gaining weight. One gram of fat contains more than double the number of calories than one gram of protein or carbohydrate.
Essential fatty acids
These include Omega-3 fatty acids which can be found in oily fish. Other healthy monounsaturated fats include those found in olive oil and avocados, and polyunsaturated fats found in cod liver oil and raw nuts.
The best approach for a good diet is to eat five or six small meals a day. These should be separated every three hours to allow time for digestion.
In addition to these dietary tips for a successful weight gain diet, there are also natural remedies that target the problem of hormonal imbalance during menopause. If hormonal imbalance is what is causing significant weight loss, it is also advisable to seek a professional medical diagnosis.
- Ansel, Karen.(n.d). "Menopause and Munchies.". Retrieved from www.medicinenet.com
- Donelly, Kathleen. "Weight Gain During Menopause: Is It Inevitable? Dipping hormones, rising weight?" MSN Health & Fitness. http://health.msn.com.
- Epigee.(n.d)."Menopause and Weight Gain" . Retrieved from www.epigee.org.