If you are experiencing this, you are not the only one. It is estimated that there are over 40 million women in the US, 13 million in the UK, and numerous more millions globally who are facing menopause, typically happening between the ages of 49 and 52.
The process of transitioning often results in a significant increase in body weight.
In addition to exploring the medical literature, we sought the insights and expertise of a few of our low carb specialists — namely, Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Eric Westman, Dr. Ted Naiman, and Atkins RN Jackie Eberstein.
1. Don’t Eat Too Much Protein
In order to maintain your muscles, it is important to consume an adequate amount of protein. However, consuming an excessive amount of protein will result in the conversion of the surplus into sugar. Our goal with protein intake is to find the perfect balance, known as the “Goldie-Locks-zone.” The ideal amount varies among individuals based on factors such as their lean muscle mass, level of physical activity, and gender.
It is true that women are more sensitive to consuming excessive protein, which can result in a weight loss stall or weight gain for women over 40.
2. Don’t Eat Too Much Fat
There is a widespread misunderstanding about Keto, as it is not a license to consume unlimited amounts of fat. It is not possible to indulge in bacon-wrapped-deep-fried cheese sticks excessively and anticipate weight loss. Even if it comes from fat, consuming 5000 calories will still amount to 5000 calories.
While enjoying the benefits of Keto, such as consuming nourishing fats that support bodily functions, it is important to note that calorie intake remains significant. A notable advantage of incorporating fat in your diet is its ability to promote satiety and prevent hunger even when not fully satisfied.
It would be quite challenging to consume 5000 calories of fat in a single day since it would make one feel uncomfortably full. There is a misconception that eating a specific quantity of fat is necessary, but it is not entirely accurate.
To effectively lose weight, it is important to avoid consuming carbohydrates and consume an adequate amount of protein to sustain muscle while avoiding overconsumption. By abstaining from the intake of fat, the body will utilize stored fat as energy. Nonetheless, consuming beneficial fats can aid in satiety and prevent excessive eating due to hunger-induced bingeing.
3. Get the Right Amount of Protein
Getting the correct amount of protein is crucial for weight loss.
To determine the appropriate amount, we recommend consuming 1.2 to 2 grams of protein for every kilogram of reference body weight daily. Thus, a woman with a reference body weight of 70 kg (154 lbs) should strive for a protein intake of 84 to 140 grams each day.
Research indicates that diets containing moderate or high levels of protein are associated with greater weight loss and decreased feelings of hunger compared to diets with lower levels of protein. This dual effect has the potential to effectively initiate or sustain a healthy weight loss journey.
There is concern among our experts that women tend to avoid consuming high quantities of protein. This may be attributed to stereotypical gender roles, where typically men are associated with eating large steaks for dinner while women are more likely to choose a salad. As we explored in our podcast with Dr. Lucia Aronica from Stanford, addressing and acknowledging these stereotypes can contribute to promoting a healthy diet.
Insufficient protein intake, particularly as we get older, can potentially result in muscle wasting and weakness over time.
4. Stick with Full Enough
To practice mindfulness, it would be beneficial to start by monitoring your macros. If calorie counting is not your preference, there is no need to be concerned as this won’t be a permanent requirement. If you prefer not to keep track of specific measurements, you can instead focus on your satiety levels after meals and your hunger levels when skipping meals.
After being a carb eating, sugar burner for a long time you can become used to feeling too full, and expect that as how you should feel every time you eat.
How to stick with full enough
Reset your expectations by consuming an appropriate quantity of Keto food tailored to your needs, and then pay close attention to your level of satiety. Initially, keep a record of it and develop the ability to heed your body’s signals. Over time, you will be able to instinctively eat the appropriate amount without conscious effort.
5. Watch Out for the Sneaky Carbs
There are a few possible ways for carbohydrates to make their way back into your diet. Unexpectedly, hidden carbs can appear in various places. Surprisingly, a cup of chopped onions contains approximately 14 net carbs. It’s something that may not have crossed your mind.
Also, it is surprising to note that blueberries contain nearly twice the amount of carbohydrates compared to other types of berries. Another method through which carbohydrates make their way back into our meals is by consuming small condiments such as ketchup, honey mustard, and non-Keto salad dressings, which somehow manage to find their place in our cupboards again.
If you encounter difficulties, it is worth checking your condiments as they may be the cause. Hidden carbs could be the reason behind hunger or a plateau in your weight loss journey. However, it’s important to note that these issues are not catastrophic.
6. Don’t Be Afraid to Fast
One can achieve the highest level of Ketogenic effects simply by consuming…nothing! This implies practicing intermittent fasting. In a state of Ketosis, abstaining from food for a few days allows the body to exclusively burn stored body fat due to the absence of other energy sources, and by keeping insulin levels at a low point.
If you’re new to Keto, this is an excellent method to begin. However, you will need to persevere through the hunger caused by relying on carbohydrates for energy. In case you are already in a state of Ketosis, you can simply refrain from eating and the hunger may not be as noticeable.
7. Avoid Sweeteners
Your appetite will be increased by them, and your desire for sugary foods will persist. If you consume diet soda or utilize sucralose (Splenda) or aspartame (Equal or NutraSweet), it is advisable to cease doing so. The chemicals found in Splenda, Equal, and Nutrasweet are highly detrimental to your health, even without the presence of carbohydrates.
Stevia and Monk Fruit, when consumed in moderation, are natural and not harmful. However, there is still a concern regarding appetite. When you experience sweetness, your brain expects to receive sugar, and if it doesn’t receive it, it triggers hunger.
If consumed in excess, the majority of Sugar Alcohols can lead to a laxative effect for most individuals. Allulose, an actual sugar with zero calories and no impact on insulin levels, is likely the healthiest sweetener option.
Erythritol, commonly known as Swerve, is a type of sugar alcohol that is generally well-tolerated in small quantities, although its impact can vary among individuals.
8. Exercise
Dr. Naiman suggests that increasing muscle mass improves insulin sensitivity, making it beneficial for weight loss to incorporate any type of resistive strain on your muscles.
Weight lifting does not need to be excessive. Doing 90 seconds of exercise for each muscle group, twice a week, can be sufficient. However, it is important to use a weight that is heavy enough so that after completing about 10 to 15 repetitions, you are unable to perform any more. This is referred to as lifting until muscle failure.
According to Dr. Naiman, your body will only recognize your lack of strength if you reach a state of complete exhaustion. In order to stimulate muscle growth, you must convey the message that your body requires additional resources. Dr. Naiman further suggests that exercises such as squats, push-ups, and other approaches using body resistance can prove equally effective as traditional weightlifting methods.
According to Dr. Hallberg, vigorous exercise can occasionally cause a deceptive point of no progress. When you engage in intense exercise and experience muscle soreness, it means that your muscles are being torn, which is actually beneficial. This tearing of muscles is the process through which we develop muscle by creating micro-tears.
In order to address this issue, the body initiates a minor inflammatory response, resulting in potential fluid retention, which can lead to a temporary weight gain of a few pounds overnight after an intense workout. This should be considered as a pseudo plateau, rather than an actual one, according to her explanation.
9. Get Enough Sleep
To overcome weight-loss plateaus, Drs. Fung and Hallberg suggest that women focus on enhancing their sleep. Insufficient sleep can disturb cortisol levels, which is a stress hormone linked to higher levels of abdominal fat, along with other hormones that may cause weight gain.
10. Reduce Stress
Take a moment to assess the pressures you have in your life and determine if there are any actions you can take to reduce them. The presence of stress leads to an increase in the release of cortisol, which can potentially result in feelings of hunger and lead to the accumulation of abdominal fat. However, it is advisable not to become anxious or concerned about stress, as this situation offers no benefits or positive outcomes.
According to Dr. Hallberg, the main reason why people experience difficulties and reach a point where they are unable to progress, or completely abandon their goals, is due to some form of life crisis. Both men and women inevitably face various life crises throughout their lives, as our lives are characterized by organized chaos. Therefore, it is advised that individuals devise strategies to manage and overcome stress.
Dr. Fung notes that emotional eating, which is another cause of stalls or weight gain, can also be triggered by stress.
Consider trying yoga, meditation, and mindfulness techniques, as well as engaging in relaxing walks or other enjoyable activities. Dr. Hallberg suggests practicing a week of deliberate and attentive eating, where your focus is on savoring flavors, assessing textures, and recognizing hunger signals. Adopt a slow, intentional, and mindful approach to eating.
According to Dr. Westman, the act of being concerned about one’s weight can also serve as a source of stress. Although the practice of monitoring food intake and weight is typically beneficial, if it starts to generate excessive stress, Dr. Westman recommends temporarily discontinuing these activities and relying solely on one’s own feelings.
11. Be Realistic
There are women who strive for a particular number on a scale, which may have been set long ago or represents an ideal weight they have never reached. This number holds no true significance or connection to their overall health and well-being.
Dr. Hallberg states that this is a significant problem for women as it involves various factors, such as their psychological well-being, self-esteem, societal expectations, and often goes beyond their influence. Instead of prioritizing their own health, women tend to conform to societal standards, which may not necessarily be beneficial for them. If one defines success solely based on their weight, they are likely to undermine their own progress.
Jackie Eberstein advises to gauge your progress by monitoring the reduction of inches, rather than relying solely on the scale. She emphasizes the importance of acknowledging that weight loss tends to occur at a slower pace during middle age compared to earlier years.
Keep in mind that this is a long-term commitment, as it serves as an investment in your health as you age. Be patient. Ultimately, your objective is to achieve a permanent lifestyle transformation in addition to shedding the extra weight.
