Nicki recommended women over 40 focus on their diet to lose weight.
She explained: “Unfortunately, there is no ‘one size fits all’ diet for every woman, but I have seen time and time again how food can transform your health.
“And the same goes for hormones and the menopause transition. Hormones need a constant flow of nutrients to function effectively. Are they getting what they need? Often not in our modern diet.
“Without the right nutrients, your menopause symptoms can get worse and your natural instinct is to go for a quick fix with the wrong foods – carbs, sugar, bad fats – which makes things even worse.
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Interestingly, Nicki pointed out that “fat is your new friend,” saying, “Good, healthy fats are essential foods for menopause. You need it for the production of hormones, the absorption of fat-soluble vitamins and the maintenance of stable blood sugar levels – filling you up so you don’t feel hungry between meals.
“The best fats to add to your diet include coconut oil, olive oil, grass-fed butter, avocado, nuts, seeds, and oily fish.”
Protein is also “essential for blood sugar balance, energy, detoxification, hormone transport and storage, bone and muscle repair.”
“Go for good quality meat, fish, eggs, dairy, beans, lentils, chickpeas, quinoa, nuts and seeds,” Nicki added.
As for foods to avoid, Nicki recommended “limiting your intake of refined carbs.”
“Avoid processed foods, sugar, bread, pasta, pastries, cakes,” she said.
“Replace them with complex carbs like vegetables, brown rice, sweet potato, quinoa, beans, and legumes.”
The nutritionist continued: “Avoid snacking between meals. It just encourages more insulin production. Try leaving four to six hours between meals – this encourages your body to use up sugar stores and start burning fat. fats for energy.
Nicki also advised fasting overnight. She said: “No food between dinner and breakfast – 12 to 4 p.m. is optimal – helps the body burn more fat.”
The hormone expert went on to explain why it’s common for women to gain weight during menopause.
“Increased stress in your midlife, along with hormonal changes that can increase cortisol levels, can create stubborn belly fat that’s very hard to move,” she said.
“As estrogen levels drop, the body switches production to the adrenals and fat stores. A little extra fat is good for the body for the extra estrogen so it can try to stick to it. to hook.
Nicki added: “Women going through peri-menopause and menopause are more prone to insulin resistance and weight gain. This is due to metabolic changes related to fluctuations in adrenal, thyroid and sex hormones, and increased difficulty in tolerating carbohydrates.
“Whether it’s due to a slower metabolism, increased fat-to-muscle ratio, being less active or more stressed, we simply can’t handle carbs the way we used to.”