For belly fat during menopause, it is best to eat protein-rich (with every meal), fibre-rich (vegetables, legumes, oats) and with healthy fats, and to limit sugar and alcohol. That helps keep your blood sugar stable, makes you feel full and helps you keep your muscle mass while your hormones change.
Many women ask me: "Fajah, what exactly should I put in my basket?" So here is a practical list. You can read the background on why belly fat appears right now in belly fat during menopause: why right now.
Why does what you should eat change during menopause?
Due to falling oestrogen, fat shifts to your belly and you lose muscle mass more easily. As a result you burn less, even if you don't eat differently. More protein and fibre help to compensate for that. Also read oestrogen and belly fat.
Which foods help with belly fat?
| Group | Examples | Why |
|---|---|---|
| Protein | Eggs, Greek yoghurt, chicken, fish, tofu, legumes | Filling and protects your muscles |
| Fibre | Vegetables, oats, lentils, berries | Keeps you full for longer, good for your gut |
| Healthy fats | Olive oil, nuts, avocado, oily fish | Filling and good for your heart and hormones |
| Smart carbohydrates | Wholegrain bread, potatoes, brown rice | Steady energy without spikes |
What is better to leave on the shelf?
- Sugary snacks and soft drinks. They cause quick spikes and dips in your blood sugar.
- Alcohol. It adds extra calories and disrupts your sleep.
- Highly processed products. They are rarely filling.
What does a day of eating look like?
- Breakfast: Greek yoghurt with berries and nuts, or a high-protein shake.
- Lunch: salad with chicken or chickpeas and olive oil.
- Snack: a piece of fruit with a handful of nuts.
- Dinner: fish or tofu with plenty of vegetables and a small portion of potatoes.
On busy days, a meal shake is an easy high-protein meal. For extra support, also take a look at our products for hormonal balance. An overview of all symptoms can be found in the perimenopause guide. Read more about protein in how much protein you need during menopause.
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Frequently asked questions
What is the best food against belly fat during menopause?
Protein-rich, fibre-rich food with healthy fats: eggs, fish, legumes, vegetables, oats and nuts. This keeps you full and supports your muscle mass.
Do I have to cut carbohydrates during menopause?
No. Mainly choose fibre-rich carbohydrates and limit sugar. Cutting them out completely is often not sustainable.
How much protein do I need for belly fat during menopause?
It is smart to eat protein with every meal. The exact amount depends on your weight and health; if in doubt, talk to your GP or a dietitian.
Sources: Lovejoy et al. (2008), Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity; Voedingscentrum (Schijf van Vijf); Thuisarts.nl (menopause).
So I am going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books of which 350,000 copies have been sold in total, and is an NLP practitioner.
