Peri-menopause carb/protein/fat ratio help needed

Painterhands

So I’ve finally looked in the mirror and can no longer hide the fat that’s accumulated around my middle! I’ve now admitted it’s causing me to be really down, so much so I don’t want to socialise. I know I eat too much crap, so I’ve decided to try out a few things. One being the carb/protein/fat ratio that’s ideal for a peri-menopausal 46 yr old. Does anybody have any idea, or anything they can point me in the direction of to start.
I need your help.
Thank you.

earlnabby

Their is no macro mix best for peri-menopausal or menopausal women. Find what works for you both to fuel your lifestyle and satisfy your hunger. Every person is different. Don't fall into the hype about any one way to eat but play around to find your way to eat.

Start out by using the MFP defaults. Pay attention to your meals and when you feel most satisfied. If a higher carb meal satisfies you more (or higher fat or higher protein) adjust the entire day accordingly. Make sure you don't go too low in protein so you can help retain muscle mass.

concordancia

As a peri menopausal 46 yo I can tell you my hormones seem most balanced on a crap diet. I am not going to do that to the rest of my body anymore, so I am suffering from the extra cramps, new to me violent ovulation and cold flashes that come with eating more vegetables and fewer french fries and donuts.

My macros are set to 25c/25p/50f, but that has more to do with controlling blood sugar levels than menopause.

kshama2001

I'm 53 and am impatiently waiting for my first hot flash. I eat a lot of cruciferous vegetables, try to hit my fiber goal of 25 g, and I take fish oil supplements.

https://www.healthline.com/nutrition/menopause-diet#foods-to-eat

glassyo

I was pretty lucky with my permenopause/menopause. No cramps and very few hot flashes. And even then it could have just been those hot California summer days/nights. I still ate my "crap" diet but was exercising a lot which apparently helped.

And when did cold flashes become a thing?

lalalacroix

I certainly cannot tell you which macro split is right for you. I can tell you that I eat a high carb diet and lose weight just fine (eating carbs isn't bad for weight loss or menopause). You should eat whichever ratio works best for you.

I've been dealing with hot sweats and night sweats for maybe 3 years. Yikes they are the worst! I use black cohosh which seems to help me a lot.

I've not heard of this extra cramp thing with peri-menopause. Hope I don't get that too.

yirara

If anything, maybe look into lifting weights. Changes in hormone levels have a detrimental effect on bone stability. Having good muscles also keeps your bones in better health.