Rebalancing Energy Requirements in Perimenopause

Written by: Victoria Biddick

• NZ Associate Registered Nutritionist (ARNutr)
• BAppSc (Human Nutrition), BAppSc (Food Science)

The advice below is general advice, for any specific tailored advice relevant to any health conditions please talk to your health professional.

Weight gain during perimenopause can be distressing. On average, women between the ages of 45 and 55 gain about half a kilo per year. This weight gain is primarily due to the natural aging process impacting metabolism and lean muscle composition, lifestyle factors, and hormonally driven body fat distribution changes (1).

While it might be tempting to resort to extreme measures and quick fixes, these are not sustainable and can often backfire, leading to further weight gain. In a non-diet approach, we focus on body acceptance, recognising hunger and fullness cues, and enjoying all foods in moderation.

We nourish our bodies by incorporating fruits, vegetables, quality proteins, and low-fat dairy into our meals. By making healthier choices, we can boost the nutrient density of our meals and support our overall health and well-being.

After completing these steps, we may need to make some final refinements to our diet to rebalance energy requirements as we move through perimenopause and beyond.

Understanding Energy Balance

Energy balance is the relationship between the energy we consume through food and the energy we expend (4).

The basic equation is:

Energy In (food) + Energy Out (activity and basal metabolism) = Energy Balance

Sounds simple, right? However, in practice, it's more complex. For instance, you might overeat and skip the gym one day, then be very active and eat less the next day. This can balance out your energy intake and expenditure over time, helping to maintain a stable body weight.

Two-thirds of the energy our bodies expend supports basal metabolism. Metabolic activities include essential processes like regulating body temperature, heartbeats, and breathing. The rate at which the body uses energy for these maintenance activities is your basal metabolism. The second part of energy output is physical activity, which varies based on the type of activity (e.g., playing tennis versus doing yoga) and an individual’s body weight and muscle mass.

If you consistently consume more energy than you expend, the excess is stored as fat, leading to weight gain. Conversely, if you consistently consume less energy than you expend, your body will burn stored fat but may also lose lean muscle mass and body fluids.

As we age and go through perimenopause, our energy expenditure changes. We may need to adjust our habits to find balance during this transition. It's important to do this healthily. Highly restrictive diets that cause drastic energy deficiencies are not recommended, as they make it difficult to regain any lost lean muscle mass. If you regain weight after such diets, it is likely to be fat rather than muscle (4).

Changing Daily Eating and Food Serve Guidelines

How much should we eat?

Health NZ provides tailored eating guidance and recommendations for health and well-being based on gender, age, and life stage (2). During perimenopause, many women transition from the 18–50 age range to the 51–70 age range. Key changes in dietary recommendations include:

• Carbohydrate servings: Reduced from 6 to 4 servings per day.
• Low-fat dairy products/alternative calcium sources: Increased from 2.5 to 4 servings per day.

Many people are unaware of these changes as they move into the later age group. These adjustments can significantly impact health and well-being, especially if overlooked.

We've previously discussed how and why to include more calcium sources in our diet in the blog Nourishing Your Body: Essential Foods for Thriving Through Perimenopause and the benefits of shifting from refined grains to whole grains in the blog Refresh Your Diet: Smart Food Swaps for Perimenopausal Well-being.

Now, it's time to focus on understanding portions and serving sizes.

Rebalancing Carbohydrate Intake

Carbohydrates often get a bad reputation in the health and wellness world, but as the body's preferred energy source, they are an important part of your daily diet. The key is to focus on quality whole grains and starchy vegetables over quantity.

Some tips to ensure you're getting the right balance of carbohydrates:

• Check your daily servings: Are you consuming 4–6 servings per day? If you're very active, the upper range might be appropriate. If not, consider reducing your intake by one serving. If you're not consuming enough, try adding some extra whole grains for an energy boost.
• Check your portion sizes: A serving of carbohydrates is typically a 30g slice of bread, 1/4 cup of muesli, 1/2 cup of cooked pasta, rice, or porridge, or 1/2 a medium potato or kumara. Take some time to check your actual serving size and adjust where necessary.
• Balance your plate: Ensure your meals are well-balanced with half a plate of colourful vegetables and fruits, one serving of whole grains or starchy vegetables, one serving of protein, and some healthy fats. For example, swap your usual 2 eggs on two pieces of toast for 2 eggs, 1 piece of toast, avocado, and tomato.
• Consider carbohydrate timing: Spread carbohydrate intake throughout the day rather than loading it into one meal. This helps maintain energy levels and prevents overwhelming your body's insulin response. Replenish your carbohydrate stores before or after your workout if you’re physically active.
• Listen to your body: How do you feel after eating a serving of carbohydrates? If you feel too full, groggy, or tired, it may indicate you're consuming too much in one serving. If you're constantly tired and hungry, you may need to add more servings.

By focusing on these aspects, you can become more in tune with what your body needs to nourish itself while also finding balance in your new normal.

Mind the Gap: Why Regular Meals and Snacks Are Important

If we want to nourish our bodies, build muscle, maintain bone health, and have the energy to do the things we love, it’s important to eat enough food to support these functions. Eating regularly not only provides our body with fuel but also helps us manage hunger and eating cues. Restricting ourselves from regular meals and snacks, whether by intention or busyness, will almost always lead to loss of controlled eating and, for some, a period of binge eating (3).

What About Fasting?

As Niki Bezzant said in our ‘Embrace the Change’ seminar, “Fasting is still a form of dietary restriction. For most individuals, a twelve-hour eating gap overnight is adequate.” Canadian-based nutritionist Abby Langer has an interesting blog on fasting, which also covers the impact of fasting during perimenopause. You can read more about it here: Intermittent Fasting for Weight Loss and More – Is Fasting Effective?.

Daily Eating Structure

When working with clients, one of the first things I examine is their daily eating structure and whether any gaps contribute to an uncontrolled eating pattern. Many clients find that adding regular meals and snacks helps them connect better to hunger and fullness cues, make food choices that nourish their bodies, and increase energy levels.

Tips to support your daily eating structure:

• Plan: Take time each week to plan your meals and snacks. This helps you make healthier choices and avoid last-minute, less nutritious options. For example, if you can’t face breakfast, plan to eat a nourishing breakfast-style meal mid-morning. If you usually have sweet treats at night, try a healthy alternative, like a banana split with yoghurt, nuts, and melted dark chocolate.
• Prepare in advance: Prep meals and snacks ahead of time, such as chopping vegetables, cooking grains, or portioning out snacks. This makes it easier to grab something healthy when you're in a hurry.
• Keep healthy snacks accessible: Stock your pantry, fridge, and even your workspace with healthy snacks like fruits, nuts, yoghurt, and whole-grain crackers. Having these options readily available makes it easier to choose nourishing snacks.
• Balance your meals and snacks: Aim to include a variety of food groups in each meal—vegetables, fruits, whole grains, protein, and healthy fats. This ensures you get a range of nutrients and feel satisfied.
• Stay hydrated: Thirst can sometimes be mistaken for hunger. Keep a water bottle with you and drink regularly throughout the day to stay hydrated.
• Listen to your body: Pay attention to your hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, rather than waiting until you're extremely hungry or eating out of boredom.
• Mindful eating: Take time to enjoy your meals and snacks without distractions. This helps you appreciate your food and recognise when you're full.

By incorporating these tips into your routine, you can nourish your body consistently while honouring hunger and fullness cues.