GI Diet to Manage Menopause

Menopause is a time when a woman's fat starts to redistribute. Fat that normally settled around hips and thighs now starts to migrate to the belly, which can be dangerous for the heart. Many menopausal women have found success in managing their weight using the GI diet. This diet uses foods that have a naturally low glycemic index and therefore do not raise blood sugar levels or promote fat storage.

Menopause and Weight

• About 9 out of 10 women who go through menopause will gain some weight, sometimes as much as an extra 20 pounds over a period of a few years. The weight tends to settle in the abdomen, raising cholesterol levels and the risk for heart disease. This change is mainly due to fluctuating hormone levels and not from overeating. Your shifting hormone levels will make it harder for you to control your weight as you once did. Diets that worked 20 years ago may not work now that you are entering menopause.

GI Diet and Menopause

• The GI diet, or low glycemic index diet, promotes eating natural, whole foods while discouraging starches and sugars. Starchy carbohydrates like potatoes and bread will raise insulin levels which increases the rate of fat storage. Keeping your blood sugar levels stable is important for maintaining and losing weight. Menopausal women are more sensitive to sugar and starchy carbohydrates and should avoid them as much as possible.

Food and Weight

• Women in menopause should eat fibrous vegetables, whole grains and berries. Foods that are high in fiber are also low GI since they promote fast digestion and are low in calories. High-fiber foods also make you feel full longer so that you don't eat as much. Fruits that are high in sugar and should be avoided include grapes, bananas, apricots and raisins. They have a high GI index and will promote fat gain if eaten in excess.

Weight Loss on the GI Diet

• Menopausal women have a lower metabolism than women who are in their child-bearing years. Therefore, they need to cut calories while watching their GI index. Sugars and starches should make up less than 10 percent of your total food consumption. Eat the most calorie-dense meal in the morning, and only consume vegetables or meat right before bed, since they are low GI foods. If you want to lose weight, you must reduce your daily caloric intake by at least 250 calories while increasing the amount of exercise to 60 minutes per day. This will bring about a weight loss of at least one pound a week.