Does a Menopause 5-Day Diet Plan Really Work?

Weight gain during menopause is not uncommon, with many women noticing fluctuations in their weight as well as how their weight is distributed throughout their bodies during this time. In fact, research shows that over 40% of women in menopause tend to struggle with weight gain, often adding about 1.5 pounds, per year, during their 50s and 60s.¹ 

But can something like a 5-Day Menopause Diet Plan help this weight gain?

Let’s explore.

Why Is Losing Weight After 50 So Difficult?

As women age, their metabolism naturally slows, and muscle mass decreases, making it easier to gain weight. These weight changes can happen even without altering diet or activity levels, which can obviously lead to frustration.² Additionally, menopause can bring along its own set of challenges that correspond to shifting hormones, so women are likely dealing with weight changes along with other disruptive symptoms.

A decrease in hormones, such as estrogen, and an increase in androgens during menopause can make it harder to recognize when you're truly hungry or full.³ Plus, certain menopause symptoms—like hot flashes and night sweats—can disrupt your sleep and unfortunately, poor sleep has been closely tied to weight gain. Studies have shown that women who sleep only five hours a night are significantly more likely to experience weight gain than those who sleep for seven hours.⁴

Can the 5-Day Menopause Diet Help?

Given the role hormones play in weight management, it may be helpful to consider ways to support them through diet and lifestyle changes. Unlike typical crash diets, a 5-Day Menopause Diet focuses on stabilizing hormone levels to help manage symptoms that can lead to weight gain. It’s not just about restricting calories—it’s about resetting your body with nourishing foods that can encourage and maintain long-term change.

A 5-Day Menopause Diet emphasizes whole foods like leafy greens, which are rich in fiber and antioxidants, as well as nutrient-dense vegetables, such as broccoli. These foods, along with certain balanced proteins and healthy fats, can help to support your metabolism and may even contribute to a reduction in frustrating menopausal symptoms, like hot flashes.⁵

What Does a 5-Day Menopause Diet Look Like?

Each meal in this dietary plan focuses on protein, healthy fats, carbs, and a variety of vegetables or fruits – similar to the Mediterranean diet, which is widely recognized as a great diet plan to consider for women in menopause for its myriad of benefits.⁶

The main objective of a Menopause 5-Day Diet Plan is to ensure that each meal includes a combination of the following:⁷

• Lean protein, such as: chicken, lean turkey, fatty fish, eggs, legumes, or soy.
• A selection of healthy fats, such as: peanut butter, avocados and avocado oil, coconut oil, or nuts
• Healthy carbs, such as: brown rice or whole wheat pasta
• A variety of vegetables or fruit

Here are a few examples of what your meals could look like when following a Menopause 5-Day Diet Plan: ^8,9

• Soy yogurt with berries and nuts
• Whole wheat avocado toast with an egg
• Baked sweet potato with beans or salmon
• Grilled chicken salad with mixed greens and whole-grain bread
• Spinach and tofu salad with whole-grain pita bread
• Tofu stir-fry with brown rice
• Lentil and vegetable soup

Don’t Forget the Importance of Hydration and Sleep

Drinking plenty of water is essential for weight management. Swapping caffeinated drinks for water or herbal teas can also help,¹⁰ as caffeine has been shown to exacerbate menopausal symptoms like hot flashes.  Try to also be mindful of alcohol, as it not only adds calories, but again, can also worsen hot flashes.¹¹

Prioritizing quality sleep and getting regular exercise are also key to feeling your best during menopause.¹²

In summary, while hormonal changes can make managing weight more difficult during menopause, a 5-Day Menopause Diet can offer a simple, balanced way to support your body during this transition. It’s about creating sustainable habits, not just quick fixes, and the benefits can extend beyond weight loss to improve your overall well-being.

Resources

1. https://www.verywellhealth.com/menopause-weight-gain-5184111
2. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
3. https://pubmed.ncbi.nlm.nih.gov/31942151/
4. https://www.verywellhealth.com/sleep-more-lose-weight-3233044
5. https://health.clevelandclinic.org/menopause-diet
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11007410/
7. https://victoriaharriss.medium.com/menopause-diet-5-day-meal-plan-your-key-to-effective-weight-management-e50b4e75f4c2
8. https://www.healthline.com/health/your-menopause-meal-plan-for-symptom-support#Breakfast
9. https://reverse.health/blog/5-day-easy-menopause-diet-plan
10. https://www.themenopausecharity.org/2023/04/06/staying-hydrated/
11. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-alcohol-and-menopause-can-be-a-dangerous-mix 
12. https://www.healthline.com/nutrition/menopause-nutrition-fitness-tips#other-considerations