3 Week Diet Plan to Reduce Belly Fat During Pre-menopause and Menopause
A woman’s life goes through various changes, starting from menarche to menopause. She is said to have reached menopause if she undergoes 12 consecutive months without menstruating. During this period two specific female hormones namely, estrogen and progesterone produced by the ovaries go down causing a lot of stress and anxiety.
This blog will deal with the problem of belly fat women face during their perimenopause menopausal period.
Physical symptoms faced during this period are hot flashes, night sweats, dryness of skin and vagina, and stressful sleep. Another major change that occurs is the rise in cortisol. Cortisol is a stress hormone secreted by adrenal glands which have the tendency to hold onto belly fat while also tricking our minds into eating all the wrong foods. It plays an important role in the metabolism of carbohydrates, fats, and protein. However, excess cortisol in the blood leads to water retention, an increase in blood pressure and belly fat in women in the age group of 40 and above.
Practically speaking it is not possible to reduce fat from any one part of the body, but this kind of belly fat accumulation can be reduced with a strategically planned diet that works wonders. It can be combated by following a simple 3 phase diet, in terms of nutrition. The first step is to reduce the bloating followed by a week of fat bursting, i.e., reduction of fat and finally seeing and maintaining visible changes through the hormone balancing week.
PHASE 1 – BLOAT-BUSTING RECIPES
Bloat-Reducing Smoothie
Makes 1 serving
This delicious anti-inflammatory, antioxidant-rich, belly-toning, and bloat-reducing
smoothie is the perfect way to start your day or replace any meal. If possible, make sure all
ingredients are organic and non-GMO.
Ingredients
- 1 cup organic, unsweetened coconut water
- 2 cups (tightly packed) fresh, organic baby spinach
- 1 cucumber, cut into chunks
- 1 stalk celery, chopped
- 1/2 cup pineapple chunks
- 1 tsp freshly grated ginger
- 1/2 Tbsp ground flax seeds
- 1/2 cup fresh mint leaves
- 1/2 avocado
- Juice of 1/2 lemon or lime
- 1/2 cup ice (optional)
For increased health benefits, such as weight loss, gut healing, increased bone density,
anti-inflammatory, decreased joint pain, increased athletic performance, improved skin,
hair and nails, anti-aging, and improved bone health, add 1 Tbsp of unflavored collagen
peptides to your smoothie.
Method – Put all ingredients in a blender and mix until smooth.
Mocktail Mule
Makes 1 serving
Ingredients
- 3 blackberries (fresh or frozen)
- 1 thin slice (1”) of fresh ginger
- 4 fresh mint leaves
- Fresh lime juice
- 4 ounces ginger kombucha
- 4 ounces sparkling mineral water
- Ice
For garnishing
- Fresh sprig of mint leaves
- 2 lime slices
Method – Combine berries, ginger, and mint in a copper mug, and muddle for 1 minute to infuse
flavours then fill with ice. Add lime juice, ginger kombucha, and ice. Top off with sparkling
mineral water. Garnish with a sprig of mint leaves and 2 floating lime slices.
PHASE 2 – FAT-BURNING DETOX RECIPES
Fat-Burning Detox Broth
Makes approximately 16 servings
Benefits: Consuming 1 cup of warm fat-burning detox broth with your meals can assist with decreasing your appetite. In addition, alkaline foods contain natural detoxifying and fat-burning nutrients, these assist the liver in releasing stored toxins and burning excess fat.
Ingredients
- 4 stalks of celery cut into 2” pieces
- 2 bok choy sliced in half
- 1 bunch parsley
- 1 bunch of cilantro
- 3 carrots cut into 2” pieces
- 1 large onion cut in 1/2
- 4 garlic cloves cut in 1/2
- 2 cups leafy greens
- 8 to 10 green beans
- 2 sweet potatoes un-peeled and cut in quarters
- 2 large beets cut into quarters
- lemon slices some lemon zest
- 2 tbsp Himalayan sea salt
- 1/4 tsp cayenne pepper
- 1/4 tsp turmeric powder
Method – All veggies, lemons, herbs, and spices should be organic. Put all ingredients in a large, stainless steel pot and cover with pure filtered water. Bring to boil then simmer with the
cover on, until the broth has a rich flavour (approx. 2–3 hrs.). Strain and discard ingredients.
Check the seasoning and add more if necessary. Serve hot or cold.
Refrigerate enough for three days and freeze the rest and defrost as needed.
Fat-Burning Detox Hummus
Makes approximately 6-8 servings
Ingredients
- 1 16-ounce can of organic chickpeas
- 1/2 cup fresh cilantro (packed)
- 1/2 cup fresh parsley (packed)
- 3 garlic cloves, chopped
- 1 organic lemon, zest and juice
- 1/2 tsp sea salt
- 2 tbsp organic olive oil
- 1 tbsp MCT oil
- 1 tbsp ground flaxseeds
Method – In a processor, puree all ingredients. Add a little more olive oil or water if needed.
Fat-Burning Detox Guacamole
Makes approximately 2 servings
Ingredients
- 1/2 avocado
- 1/4 cup fresh cilantro leaves, packed and chopped
- 1 clove of garlic, minced
- 1 tbsp red onion, diced
- 1 small organic tomato, diced
- 1/2 lime, juiced
- a pinch of sea salt
- a pinch of cayenne pepper (optional)
- 1 tsp ground flaxseeds
Method – Combine all ingredients and top with more lime juice.
PHASE 3 – HORMONE-BALANCING RECIPES
Hormone-Balancing Elixir
Drink this herbal-infused water (warm or cool) throughout the day to help hydrate your
body and balance your hormones.
Ingredients
For every quart of pure filtered water add:
- 1 cup of brewed red clover tea
- Thin slice of lime/lemon
- zest of 1 lemon, 1 lime, and 1 orange
- 1 cup fresh or frozen organic raspberries
- 1 cinnamon stick
- 1 tsp freshly grated ginger
- 6 fresh sage leaves, ripped to release flavour and medicinal oils
Method – When done with the first quart, add 1 more quart of pure filtered water, and infuse 30 minutes before drinking.
Mocktail Mama
Serves 2
Instead of reaching for the nearest wine bottle the next time you feel stressed, try this aromatic and delicious stress-reducing and hormone-balancing mocktail.
Ingredients
- 1 cup freshly squeezed grapefruit juice, chilled
- 1/2 cup pure pomegranate juice, chilled
- Mineral water, chilled
- Organic bitters of choice—optional
- 3 Rosemary sprigs
Method – In a cocktail shaker, muddle 1 rosemary sprig. Add grapefruit and pomegranate juices and shake. Fill two large goblets with ice and strain the liquid into each one. Top with
mineral water and bitters (optional) to taste. Garnish with rosemary sprigs.