A recent study sheds light on an often-overlooked factor that may be contributing to this weight gain, the Protein Leverage Effect. This phenomenon explains how changes in protein metabolism during menopause may lead to increased calorie intake and fat storage. But the good news? With a few adjustments to your diet, you can regain control and prevent this weight gain while maintaining your muscle mass.
What is the Protein Leverage Effect?
As we go through menopause, hormonal changes, particularly the drop in oestrogen, can cause a shift in how our body metabolises protein. This leads to an increased breakdown of muscle tissue and other lean mass, meaning that your body’s need for protein rises. However, many women don’t adjust their diets to meet these new protein needs, leading to a vicious cycle known as the Protein Leverage Effect.
Here’s how it works
When your body requires more protein but doesn’t get enough from your diet, it drives an increased appetite for food. Unfortunately, if your meals are low in protein and high in fats or carbohydrates, your body will continue to consume more energy (calories) in an attempt to reach its protein target. This leads to overconsumption of calories, causing weight gain, especially in the form of fat.
On the other hand, if you increase your protein intake, you can prevent this excess calorie consumption and support your body’s need for protein without overeating.
Study Insights: The Role of Protein in Menopause Weight Gain
In the study “Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage,” researchers explain that even small increases in protein intake (around 1-3% more of your total daily calories) can prevent weight gain during menopause.
Here’s a breakdown of two key findings from the study
- Enhanced Muscle Breakdown During Menopause
As oestrogen levels decline during menopause, muscle breakdown increases, leading to a greater need for dietary protein. Without enough protein, your body signals hunger, especially for protein-rich foods. If your diet is low in protein, this increased appetite can lead to overeating, particularly of high-calorie foods, as your body tries to satisfy its protein needs.
In the diagram below (Figure 1 from the study), you can see how intermittent low oestrogen (E2) and high FSH levels during menopause lead to enhanced muscle breakdown and increased protein appetite:
- Small Protein Adjustments Can Prevent Weight Gain
Figure 2 of the study shows two possible scenarios
Scenario 1
If a woman doesn’t increase her protein intake during menopause, she will likely consume more calories (especially from carbs and fats) to meet her body’s protein needs, leading to weight gain.
Scenario 2
By increasing protein intake slightly (from 16% to 19% of total daily calories), women can meet their body’s protein requirements without overeating, thus maintaining a healthy weight and muscle mass.
This diagram below (Figure 2) shows how just a 1-3% increase in dietary protein can make a huge difference in managing calorie intake and preventing weight gain during menopause:
Practical Tips for Increasing Protein During Menopause
How you can make these small but powerful adjustments to your diet.
Include Protein in Every Meal
Aim for 100 grams of a protein-dense food per meal. This could be chicken, fish, tofu, or a plant-based protein source like lentils or quinoa.
Snack on Protein-Rich Foods
Instead of reaching for carbohydrate-heavy snacks, try high-protein options like Greek yoghurt, boiled eggs, cottage cheese, or a handful of nuts and seeds.
Use Protein Supplements if Needed
If you struggle to get enough protein through food, a high-quality protein powder can be an easy way to boost your intake. Consider adding it to smoothies, porridge, or even mixing it into your yoghurt.
Balance Protein with Healthy Fats and Fibre
It’s important to balance your meals with healthy fats and fibre for overall health and sustained energy. Avocados, olive oil, and whole grains are great additions to your meals, but make sure they don’t crowd out your protein intake.
Why Protein Matters Beyond Weight Control
While the Protein Leverage Effect explains how protein can help control weight during menopause, it’s important to note that protein plays a bigger role in your overall health.
Muscle Maintenance: As we age, maintaining muscle mass is key to metabolic health, preventing injury, and supporting mobility.
Bone Health: Protein is also essential for maintaining bone density, which is critical for preventing osteoporosis, a common concern during and after menopause.
Blood Sugar Balance: Protein helps stabilise blood sugar levels, which can reduce cravings, support weight management, and boost energy levels
A Simple Protein Adjustment Can Make a Big Difference
The menopause transition doesn’t have to come with unwanted weight gain and muscle loss. By understanding the Protein Leverage Effect and making small but meaningful changes to your diet, you can prevent weight gain and protect your muscle mass during this important stage of life.
If you’re ready to take control of your health during menopause I’d love you to join my Balance Your Hormones Programme for a deeper dive into hormone health and personalised strategies to feel your best during menopause. Click here to find out more.
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