Research
Macro partitioning
Increasing dietary protein intake to 1.0–1.2 g/kg/day helps compensate for skeletal muscle loss (sarcopenia) during weight loss in middle-aged and older women.
If you are trying to lose weight, aim for 1.0 to 1.2 grams of protein per kilogram of your body weight each day. This higher amount helps protect your muscle mass from being lost along with fat, which is a common issue for women after menopause.
ModerateSupportsMEDIUM confidence
Therefore, higher protein intake (1.0–1.2 g/kg/day) may compensate for some loss of muscle mass during weight loss [104–106].
Why this rating
Based on intervention trials cited in the review, suggesting efficacy but requiring specific context (weight loss).
Source
Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women
Seong‐Hee Ko et al. · Nutrients · 2020
DOI 10.3390/nu12010202
narrative_reviewCited 516×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Estrogen deficiency during menopause leads to dysregulated lipid metabolism, characterized by increased LDL-C, increased triglycerides, and altered HDL subfractions, thereby increasing cardiovascular disease risk.Good
- Postmenopausal women should adopt a healthy dietary pattern (high in sea fish, seaweeds, dairy, cereals, vegetables, and fruits; low in fast food, animal fat, sweets, and fried food) to protect against dysregulated lipid metabolism, metabolic syndrome, and obesity.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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