Will high protein consumption during menopause cause weight gain?

When you think of protein consumption, you might envision a big, beefy bodybuilder. So when you hear that it’s important to increase your protein consumption during peri- and menopause, you might think it’s going to take you in the wrong direction than you want to go for losing that menopause belly. Does increased protein cause weight gain? The short answer is no, high protein consumption (along with proper diet and exercise) does not cause weight gain during menopause. In fact, increasing protein intake can be beneficial for weight management and preventing muscle loss during this transitional phase.

Protein and Weight Management

Protein aids in weight management because it helps you feel fuller longer after meals. If you are full, you’re less likely to overeat or give in to your cravings. Several studies have shown that higher protein diets can promote weight loss and prevent weight regain compared to lower protein diets.

Preserving Muscle Mass

Menopausal women commonly experience a condition known as sarcopenia, which is the loss of muscle mass due to a decrease in estrogen. Adequate protein consumption along with strength training can help you to maintain and even build muscle. And having enough muscle on your body can help maintain your metabolism.

Recommended Protein Intake

OK then, so how much protein should you consume during menopause and where should it come from? Your personal protein needs may look different, but the average recommendation for menopausal women is 1.2 to 1.6 grams of protein per kilogram of body weight per day. For some women this may be higher amount of protein than they are used to eating. If this is the case, you may want to adjust your diet (in other words, limit non-nutritional snacks) so you don’t gain weight.

Protein-Rich Foods

While, supplements are a good way to add some extra protein, you want to try and get most of your protein from eating a variety of protein-rich foods. Some excellent sources include:

– Lean meats (chicken, turkey, lean beef)

– Fish and seafood

– Eggs

– Dairy products (Greek yogurt, cottage cheese)

– Legumes (lentils, beans, peas)

– Nuts and seeds

– Soy products (tofu, tempeh, edamame)

So high protein consumption along with diet and exercise doesn’t necessarily cause weight gain. It can actually be a good way to maintain your much needed muscle as you age.