This is the major weight change that we go through with the Menopause, the weight gain around the middle that doesn't seem to shift. This is because it is a very specific type of fat that has lodged around the vital organs, it can lead to Diabetes Type II and Fatty Liver Disease, as well as exacerbate Hot Flushes and Night Sweats. The good new though is that you can shift it with specific changes in your eating habits.
Changing the way you eat to reduce vital organ fat needs to be high in Pre-biotics (most fresh grown produce, esp veg) – these populate the gut with good bacteria helping to break down foods. It is about weight loss, but more importantly the inches around your waist as this can indicate fat loss from around the organs.
The fat in this area builds up with increased stress hormones-cortisol, oestrogen and empty carbohydrates combining. The carbohydrates to now cut out completely for a month to start the process are:
Potatoes, rice, pasta, bread, cakes, biscuits, sweets, ANYTHING with sugar (this includes honey). Also Alcohol, caffeine, fizzy drinks and processed foods like ‘Ready meals’ as contain hidden sugars.
Ideally also cut down on fresh produce with colours like yellow, orange, red, purple as they are higher sugar content, eg tomatoes, sweetcorn, carrots – can be reintroduced after 1st month.
There are exceptions to the above – any fruit ending in berry is considered OK due to very slow sugar release.
A typical breakfast could now be:
Greek Yoghurt, nuts, seeds and 100g of berries of your choice. Or eggs are good; with smoked salmon as a treat!
As this is a diet that is higher in protein, that does allow fresh/quality meat and fish, seeds (like chia, sunflower, pumpkin, flax, linseed), nuts (almonds, walnuts, hazelnuts), mushrooms, cheeses, general good quality dairy. Remove all obvious processed cheeses/meats, aim for quality/organic.
Tip:
Start the day with lemon juice squeezed into a pint of water (at least at room temp) have this before anything else – it helps cleanse the liver; as does eating grapefruit. (be aware if on medication that you may not be able to eat grapefruit)
Pre-biotic foods – these are foods that aid increase in healthy gut bacteria (ie stimulate digestion and metabolism)
Cooked Whole Unrefined Grains and Grain-like Seeds:
Oats, Quinoa, Brown or Wild Rice Buckwheat, Barley, Whole Wheat Flour Wheat Bran
The more unrefined, the better!
Raw Herbs, Vegetables & Fresh Fruits:
Chicory Root - AKA FOS
Burdock Root, Dandelion Root, Leeks,
Tomatoes, Jerusalem, Onion, Banana, Artichoke, Raspberries, Kiwi Fruit, Apples Dandelion Greens, Garlic, Asparagus,
Other: Pistachios, Unrefined Honey Acacia Gum, Raw Apple Cider Vinegar
Fermented Foods:
Unsweetened Yoghurts (esp with pro-biotic added) like Greek Sauerkraut, Cabbage, Miso, Cottage cheese Kefir, Kombucha
Tip:
FOS - this is a sweetener which also is a pre-biotic (its Chicory root) a great source of fibre to aid gut repopulation; it doesn’t dissolve and act like sugar, but passes to the intestine. Available from Lambertshealthcare.co.uk
