When a woman wants to lose weight, one of the first changes she usually makes is to give up bread, pasta, or flours. However, removing these foods does not always translate into the expected results.
During the transition to menopause, changes in body composition, the gradual loss of muscle mass, and variations in rest can influence weight. Therefore, instead of continuing to add restrictions, it is worth reviewing the dietary strategy.
1. Not all carbohydrates are equal
Reducing refined white flour intake can be a good opportunity to improve the quality of your diet. But that doesn’t mean you have to eliminate all carbohydrates.
Potatoes, sweet potatoes, brown rice, quinoa, and legumes are options that provide energy and nutrients. You can also incorporate preparations made with chickpea flour, buckwheat, almonds, or sorghum, depending on your needs and preferences.
The key is to vary the sources and choose foods that offer more than just energy.
2. Check what place flours occupy in your meals
It is not the same to eat bread alongside other foods as making flours the base of all your meals.
To achieve a more complete diet, combine carbohydrates with proteins, vegetables and healthy fats. For example, if you have toast for breakfast, you can accompany it with eggs or cheese and add a fruit if it fits your plan.
This combination helps meet your nutritional needs and makes meals more balanced.
3. Don’t keep restricting without reviewing the whole picture
If you removed flours and you still don’t lose weight, removing even more foods isn’t necessarily going to solve it.
Portions, how often you eat, the overall quality of your diet, movement, rest, and the preservation of muscle mass matter. After 40, taking care of muscle is a fundamental part of any weight loss strategy.
Additionally, an overly restrictive diet can make it harder to meet your energy, fiber, and other nutrient needs.
So, should you give up flours?
Not necessarily. You can reduce refined flours without going on a strict diet or giving up foods you enjoy.
What matters is learning how to choose, combine, and organize your meals according to your needs. And if you have persistent symptoms, such as intense fatigue, hair loss, or digestive changes, it’s important to consult to assess their possible causes.
Before asking yourself which food you should remove, ask whether your dietary strategy truly matches what your body needs.
Source: Lic. Solange Leban, Nutrition, Women 40+. Instagram: @nutricionconsolange
