The average age of perimenopause is 46 and the average age of menopause is 52. Between these ages a woman will experience a decline in hormones which leads to the end of her fertile years. This long term hormone deficiency results in a variety of symptoms which include night sweats, mood swings, sleep problems, heavy bleeding and anxiety but symptoms are different for every woman.
Weight gain is one of the most common menopause symptoms and affects 50% of women. Diet shakes, meal replacement products and meal replacement shakes have been successfully used by both men and women to support healthy weight loss goals.
But now meal replacement shakes are being formulated with more than the essential vitamins, minerals carbs and protein to benefit women over 40. Other ingredients like adaptogens, fibre, folic acid, extra calcium, Vitamin C, Vitamin D, Vitamin K and Iron offer much more than support for weight loss goals. Let's take a look at the benefits for women over 40.
What is meal replacement?
A meal replacement is generally refers to a calorie-controlled pre packaged product in the form of a beverage or shake. Unlike diet shakes a meal replacement shake takes the place of a regular meal like breakfast, lunch or dinner.
The meal replacement can be ready-to-drink or is in a powder format which you simply mix with liquid or milk before consumption and include tasty flavours such as chocolate, vanilla and coffee. Generally a diet shake or meal replacement shake won't taste its best if it's consumed over four hours after mixing.
Why are meal replacements popular?
Meal replacements have become more popular due to a shift towards convenience foods, the rise of health and fitness content which showcase diet plans, healthy lifestyles and fitness trends.
Shakes offer convenience, value for money, help to control calorie intake without much effort and are able to satisfy appetite.
How does a meal replacement work?
A meal replacement shake is a diet meal in a low calorie beverage format which needs to conform to nutritional guidelines re vitamins and minerals, protein, fibre and fat.
Meal replacement shakes work by restricting calories while supplying the core nutrition you need to stay healthy so you can safely miss a meal.
Why is it hard for 50% of women over 40 to lose weight?
Reaching a weight loss goal can be harder for women over 40 because their regular hormone levels become unstable and then start to decline. Hormones play a huge part in body composition, gut health and how the body uses calories, protein and carbs.
The average weight gain for a woman between perimenopause and menopause is 10kg. That's an increase of approximately 1.5kg each year which adds up!
Hormonal changes can increase fat storage
Falling oestrogen levels can stimulate the body to store more abdominal fat to access a weaker form of oestrogen stored in the fat. Falling oestrogen levels can lead to a change in how the body manages sugar and an imbalance of cortisol and insulin. This can also encourage the body to store fat.
Body composition changes as we age
As you get older, you may notice a reduction in muscle mass. Between the ages of 30 and 60 the average adult loses about 250g of muscle per year. At the age of 70 muscle loss speeds up to around 15% per decade. Since muscles burn more calories than fat, having less muscle can make it harder when it comes to losing weight. More energy from food is stored as fat.
Lower hormones can mean we're less active
Fatigue, broken sleep, mood swings and lack of motivation are symptoms of lower hormone levels. Combined these can lead to a less active lifestyle, less muscle mass and overeating which can pile on the weight.
Why should women over 40 consider meal replacement shakes?
Meal replacement shakes are a good choice for women over 40 because they are no longer just a diet meal but are being enriched with ingredients to support specific health challenges experienced by women when hormone profiles change. Eve Biology shakes have been formulated to support a weight control, gut health and target symptoms using balanced ingredients.
Meal replacement shakes support weight loss
There is high quality evidence that a calorie reducing diet with increased exercise, including strength exercises, can support long term weight loss. Shakes are an easy and tasty way to reduce calories and can be integrated easily into a daily routine.
Meal replacements can help to decrease visceral fat
Between perimenopause and menopause as oestrogen levels reduce, visceral fat levels almost double to 10-15% of total body weight. There is evidence that controlled calorie diets with exercise have a result in reductions in waist circumference and body fat.
A meal replacement shake can help to lower chronic health risks
Oestrogen reduction correlates directly with a significant increase in cardiovascular disease and reduced bone density. Women in menopause have a higher risk of developing type 2 diabetes when they carry more abdominal weight and their blood pressure rises.
Being overweight increases the risk of cardiovascular disease. Using meal replacement products can help to reach and maintain a healthy BMI.
Meal replacements can help to supplement essential nutrients
Studies on the nutrition of adult women confirmed dietary nutrition was an issue with fibre, iron, folate and iodine levels falling well below recommendations. Meal replacements can be enhanced with key nutrients women are finding hard to incorporate into their regular meals.
Eve Biology Meal Replacements For Women
are low calorie shakes specifically formulated to help women over 40 control weight, target brain fog, anxiety, bloating, fatigue, support better sleep, support gut health and improve immunity. Allergen free with no added sugar they can be mixed with water or nut milk.
- Formulated to European Food Safety Authority Standards which means the meal replacement is made to meet a criteria which supports weight loss and weight maintenance.
- Contains prebiotic fibre, clinically proven to support digestive health by enhancing microflora diversity to reduce bloating, regulate blood sugar levels, decrease visceral fat and boost metabolism.
- Formulated with active adaptogens to target stress and anxiety, helping to reduce cortisol levels and support sleep.
- Ginkgo Biloba, B Vitamins and Omega 6 support cognitive function, blood flow to the brain, memory and focus.
Do protein shakes replace meals?
Meal replacement shakes are formulated to replace a full meal and are a good source of quality balanced nutrition, packed with protein, carbohydrates, fats, vitamins and minerals in a drinkable format. Flavours include strawberry, chocolate, as well as caramel and vanilla.
Protein shakes are high protein supplements formulated to support an active or athletic lifestyle, are an excellent source of protein and are used to build and repair muscles. They can come in a 'ready-to-drink' formula or are mixed with milk or water with many delicious sounding flavours available which include chocolate fudge, double chocolate and strawberry sundae which use sugar or sweetener.
High protein shakes don't necessarily provide essential vitamins and minerals and nutrients that are found in a meal replacement shake. They aren't usually formulated to substitute a meal. They are used in addition to meals and can range in calorific content.
Does a meal replacement replace your three main daily meals?
To support healthy weight loss a meal replacement should replace two of your 3 main meals ( eg breakfast and lunch) but not all three. A healthy weight loss journey should use meal replacement shakes as part of a balanced diet plan with healthy food options. Low carbohydrate high protein meals like Pistachio Encrusted Salmon can help to keep blood sugar levels stable and maintain muscle mass. Meal replacement shakes should not be used exclusive of food.
Article Summary
Losing weight can be challenging for women over 40 as shifts in their hormonal profile can have an effect on their body composition, metabolism, mood and motivation to keep active. There is solid evidence meal replacement shakes can support weight loss when used as part of a balanced diet. Meal replacement shakes formulated for women can also include ingredients which help to target low hormone symptoms such as stress, anxiety and brain fog.
