Hidden Link Between Protein and Menopausal Weight Gain
Weight gain is a common side effect of menopause, though until recently, the mechanisms responsible for this weight gain were largely unknown.
In 2022, a paper published in the International Journal of Obstetrics and Gynecology by a University of Sydney research team began to shed light on why exactly menopause leads to weight gain and what women can do to prevent it.
The answer is surprisingly simple: protein. Let’s talk about what happens in menopause that necessitates a higher protein intake and how this simple habit can help you keep extra weight off as you age.
What Happens During Menopause
When the body enters menopause, the hormone changes cause the gradual breakdown of lean tissues like muscle and bone. This breakdown of lean tissue contributes to the increased risk of obesity, osteoporosis, sarcopenia, and cardiometabolic diseases associated with aging in women.
The thing is, when these changes are happening within the body, it is important to make changes to both diet and exercise to compensate for the biological differences in your body.
We know that protein is one of the key factors in growing strong muscles, bones, and increasing metabolism. It turns out that protein requirements actually increase for people experiencing menopause. When this protein requirement isn’t met, the body will begin to increase your appetite, and you over-consume other energy sources including carbs and fats.
The Protein Leverage Effect
The term Protein Leverage Effect was coined by professors Raubenheimer and Simpson from the Charles Perkins Center, and it refers to this mechanism we are referring to.
To put it simply, when the body lacks enough protein, hunger hormones go into overdrive, causing the person to keep consuming food until they reach the target protein intake.
Especially considering the standard western diet is high in carbohydrates, sugars, and fats, this tends to cause us to eat a high volume of unnecessary calories, eventually leading to weight gain in menopausal women.
Unfortunately, energy depletion is another effect of menopause, meaning we have less energy motivating us to exercise, and our metabolisms start to move slower.
In short, when menopause occurs, women need both fewer calories overall, especially from carbs and fats, and increased protein intake to prevent weight gain.
How Much Protein is Enough?
The research suggests that even a small 1-3% increase in daily protein intake and lowering total caloric intake by 5-10% is enough to compensate for the hormonal and metabolic changes associated with menopause.
These changes can be as simple as cutting out the equivalent of a bag of chips or a sugar sweetened beverage, and ensuring that lean protein is present in every meal, according to Professor Simpson.
Some great sources of dietary protein include lean meats like chicken, turkey, or lean beef, beans and legumes for extra fiber, and tofu.
Other Reasons to Increase Your Protein Intake
Menopause isn’t the only reason you should consider increasing your protein intake, though. If you are familiar with the TeleHealthNP blog or newsletter, you know we are huge proponents of a protein-rich diet.
One reason is that dietary protein is associated with better physical function and reduced risk of frailty as you age because protein helps your body to build stronger muscles.
More muscle mass in addition to the higher thermic effect of dietary protein during digestion also means your metabolism is increased when you eat more protein.
If weight loss is your goal, protein also increases your satiety by reducing hunger inducing hormone grehlin and increasing satiety inducing hormones like GLP-1, making you feel fuller overall.
In Conclusion
Protein is an important macronutrient for everyone, but especially for those who are going through menopause.
We have long known that menopause is associated with weight gain and an increased risk of obesity.
We now are beginning to understand that this is partly due to the protein leverage effect, wherein your body will seek more calories in order to reach the desired amount of protein, leading to overeating.
You can compensate for the hormonal changes you experience during menopause by increasing daily protein intake by about 1-3% and reducing overall calories by about 5-10%.
Our bodies are always changing, and it’s important that our habits change to better support your health, helping you to age a little more gracefully and improve your quality of life.
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