Mon, Sep-26-22, 04:26
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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Weight Gain during Menopause. Protein Leverage
Profs Raubenheimer and Simpson, known for their work on Protein Leverage and Obesity have published a new paper this month:
Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage
https://obgyn.onlinelibrary.wiley.c...1471-0528.17290
Want to avoid weight gain during the menopausal transition? And I would add, Want to lose weight after menopause? Increase the Protein Percentage of diet which has other health benefits. The summary box in the paper:
Quote:
BOX 1.
Main points The menopause transition increases individuals' susceptibilities to weight gain and obesity.
Protein requirements increase during the menopause transition due to tissue protein breakdown.
Increased protein breakdown is coupled to protein-specific appetite by a mechanism based on production of FGF21 and/or other muscle or liver-derived hormones.
The increase in protein appetite drives either a shift to foods with higher protein contents or increased total energy intake (protein leverage).
A failure to change the composition of the diet by the introduction of additional protein and removal of carbohydrate and/or fat results in increased energy intake and storage, and increased body weight.
A rational modification to the diet based on increased dietary protein concentration can be used to ameliorate or prevent weight gain.
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Marty Kendall's summary:
Quote:
My summary:
1. A reduction in estrogen (in women) and increased anabolic resistance/insulin resistance (which happens in men as well) leads to a loss of lean mass as we age, particularly during menopause.
2. To make up for the loss of muscle, the body craves more protein.
3. If we don't change what we eat, we consume more food to get the required protein and gain weight.
4. Activity levels often also decrease as we age, so we require less food.
5. To mitigate menopausal weight gain, we need to increase protein % a little by dialling back energy from fat and carbs.
6. Being more active is helpful. But if you're not able to exercise, you may need to dial up protein % a little more.
Most people think it's the young bros that need more protein. However, we often see older women with the highest protein % thriving in our programs.
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Low carb vs low fat doesn’t really matter so long as protein is adequate. https://optimisingnutrition.com/low-carb-vs-low-fat/
Liberal low carb + high protein, worked for me at 71!
https://www.dietdoctor.com/succeede...-higher-satiety |