Harvard Study: Two Diets Linked to Less Weight Gain During Menopause

Women entering menopause often experience unexpected weight gain, even with consistent eating habits. While hormonal shifts are a factor, dietary patterns significantly influence weight changes around ages 40 and 50, according to nutritionist Chang Hsin-fang.

A large-scale Harvard study published in JAMA Network Open analyzed over 38,000 women for about 12 years. It identified two dietary approaches linked to minimal weight gain and reduced obesity risk: the Planetary Health Diet, emphasizing minimally processed plant-based foods, and the Low-Insulin Diet, which prioritizes high-fiber, plant-based protein, and quality protein sources.

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Many women find that after entering menopause, 'I used to eat like this and didn't gain weight, why is it that after 40 or 50, my weight suddenly starts to rise?'

The research found that red meat, processed meats, potatoes, and fries correlated with greater weight gain. Conversely, nuts, legumes, unsaturated plant oils, fruits, and whole grains were associated with less weight gain. These findings suggest that dietary choices are critical in managing weight during menopause.

Chang advises that beyond diet, muscle mass decline with age can lower metabolism. Therefore, incorporating resistance training alongside aerobic exercise is crucial. While the study's participants were predominantly white, the recommended dietary patterns offer a valuable reference for Asian women as well, highlighting that menopause doesn't automatically mean significant weight gain but rather a need for lifestyle adjustments.

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The study found that the Planetary Health Diet and the Low-Insulin Diet were most associated with the lowest weight gain and obesity risk.