Dr. Anna Cabeca: These Are the Superfoods That Help Shrink a Menopause Belly

“When I first went into menopause at age 39, I was beyond frustrated with symptoms that seemed to appear overnight — from brain fog to weight gain, hair loss to insomnia,” shares Anna Cabeca, DO , a triple board-certified expert in women’s health. Desperate to feel better, she dove into research and began experimenting. It led Dr. Anna to superfood strategies that not only restored her well-being but also flattened her menopause belly and allowed her to shed 80 pounds. Since then, the same strategies have helped thousands of her patients and followers. “The right nutrients can soothe and even reverse virtually all symptoms of a woman’s changing hormones,” she says. Studies show they can even trigger a menopause belly burn faster . Keep reading for to see how that can help you.

How to eat to shrink a menopause belly

Few of us are prepared for the general hormonal chaos that is triggered as levels of estrogen and other sex hormones begin to fall. “Hormones important to metabolism and health also plummet while hormones that promote stress and belly fat rise,” says The Hormone Fix and MenuPause author. Most doctors typically only offer prescriptions to treat symptoms, never addressing the underlying cause. “But eating delicious, nutritious foods can rebalance hormones and give you your life back,” she promises.

The basic diet Dr. Anna recommends is surprisingly simple: “Lots of green, low-carbohydrate vegetables with high-quality protein and healthy fats,” she says. This reduces intake of excess carbs and processed foods, which brings down levels of belly-fattening hormones like insulin and cortisol. At the same time you get amino acids to quell hunger and build strong, metabolism-boosting muscle, and plenty of fiber to nourish bacteria in our gut that actively fight age-related health issues and belly fat. To take results to the next level, Dr. Anna recommends daily doses of her menopause superfoods.

4 superfoods that help melt a menopause belly fast

A few of Dr. Anna's best weapons against menopause symptoms:

1. Maca

Dr. Anna first tried this butterscotch-flavored root during a trip to Peru, where warriors once used it to gear up for battle. Modern studies confirm that maca revs blood flow, giving 80% of us a surge in mood and energy . And tests at a major Boston hospital found 3,000-mg of maca a day for 12 weeks revs libido in older women, possibly by helping activate sex hormones.

How does it shrink middles? Maca’s nutrients are proven to help normalize levels of insulin and cortisol . “Those are the hormones that drive menopause weight gain, especially around the waist,” she says. When researchers tested maca on postmenopausal women, 1,000 mg a day slashed their body fat in 16 weeks . Maca’s antioxidants also improved blood pressure, bone density and hot flashes. “Maca is the ultimate menopause hack!” Dr. Anna adds.

2. Turmeric

The yellow spice contains a compound called curcumin “that is pure gold during menopause,” per Dr. Anna. It cuts inflammation by 59% , which lets the body and brain heal, easing both joint pain and brain fog. And a Harvard study found that a teaspoon of turmeric daily restores healthy blood-sugar control, staving off diabetes in 100% of prediabetics . This helps so much with insulin, it’s no wonder separate research shows turmeric amps up belly-fat burn .

3. Flaxseeds

These are rich in ALA, a fatty acid that revs energy and weight loss. In one study of women on the same diet, those who added 3 Tbs. of flax daily (cost: about 15¢) lost 21 p ounds in 12 weeks while a no-flax group lost just 7 pounds.

Dr. Anna adds that flax contains estrogen-mimicking compounds called lignans that help pick up the slack as our natural estrogen declines. That means flax helps keep belly-plumping insulin and cortisol in check. Plus, “studies show eating flax daily can lead to fewer hot flashes and less vaginal dryness,” she notes.

4. Green tea

Green tea leaves are extra-rich in the compound theanine, “which helps decrease cortisol, our main stress hormone,” she says. It reduces anxiety and irritability; lower cortisol also makes it easier to burn belly fat. Plus, green tea antioxidants called catechins “ignite” belly fat when we’re active. In a Tufts study, the effect helped older test subjects burn midsection flab up to 25 times faster !

Dr. Anna recommends adding menopause superfoods daily as part of a healthy, active lifestyle. “For women in the throes of perimenopause and menopause, I’ve seen near-miraculous changes.”

Menopause belly success story: Tracy Slavik, 45

Diagnosed with early menopause, Tracy Slavik battled weight gain and other symptoms for a decade. Traditional diets helped “until my hormones reared their ugly heads, and I gained again,” recalls the Florida executive assistant. Finally, her doctor suggested Dr. Anna's approach.

Tracy had cut carbs before, “but this time I started emphasizing green vegetables and healthy fats, which was new. Within a few days, my mood and energy were better than they’d been in years.”

So she took more of the doc’s advice, adding a daily drink made with Mighty Maca Plus , a powdered mix that includes all of Dr. Anna's menopause superfoods (and then some!) “It helps me feel calmer, mentally sharper, happier and lighter.”

Over the course of two years, Tracy dropped 70 pounds and went from a size 18 to a 4. Easily maintaining for two years, she still gets her superfood fix daily. “I have bad days like anyone, but I’ve found consistency is more important than perfection,” says Tracy, 45. “I’m in the best shape of my life!”

Menopause belly before and after: Dr. Anna

As Dr. Anna first packed on pounds, she tried going keto. “I felt constant fatigue and was barely losing,” she recalls. Still, her gut told her the strategy had potential for women in her stage of life. Pushing forward, she discovered a plant-focused version of keto, which she supplemented with menopause superfoods.

Within days, her tiredness began to lift. And the scale moved too. Eventually shed 80 pounds, shrunk her middle back down to size and even reversed early menopause.

She decided to see if others could benefit. “We had volunteers test the approach, and after 10 days, 98% of people had reduced their symptoms by at least 50%,” says Dr. Anna, host of The Girlfriend Doctor Show podcast. “You don’t have to just live with your symptoms. With the right food, you can actually make menopause an enjoyable time in your life!”

How to get more menopause superfoods

Dr. Anna recommends incorporating superfoods daily in a diet built around low-carb veggies, protein and healthy fat. A little starch and fruit are fine, just avoid processed food. Also key: Eat in an 8-hour window (such as 11 am to 7 pm). Studies show this helps balance postmenopausal hormones in a health-promoting and metabolism-boosting way. We’ve got ideas to inspire you. Find more free resources at DrAnnaCabeca.com .

Flat-belly smoothie

In blender, blitz 1 cup berries, 1 cup cool green tea, ¼ cup protein powder, 1 tsp. maca powder, 1 Tbs. coconut oil, ½ tsp. turmeric, ice and healthy sweetener to taste.

Dr. Anna’s easy salad upgrade

Make your favorite healthy salad, then add flaxseeds to a pepper grinder and add a tasty dusting of the slimming superfood on over the top.

Magic “ice cream”

In blender, blitz 1 cup ice, 1 Tbs. maca powder, 1 optional tsp. spirulina, 2 Tbs. nut butter, 1 tsp. coconut oil dash vanilla and your favorite healthy sweetener to taste.

Bonus: Secret Sauce recipe helps melt a menopause belly

This delicious recipe was created by a fan of Dr. Anna’s Mighty Maca Plus, a powder mix boasting all her menopause superfoods and more. Makes 4 servings.

Ingredients:

• 2 kiwis, peeled
• 2 Tbs. olive oil
• 3 Tbs. lemon juice
• 1 ½ Tbs vinegar
• 2 Tbs. lite soy sauce
• 2 tsp. honey, stevia or your favorite healthy sweetener
• 2 Tbs. Mighty Maca Plus powder
• 1 clove garlic
• 1 cup fresh cilantro

Instructions:

1. Blitz all ingredients in a food processor.
   
   Serving suggestion: Drizzle on a bowl with salmon, brown or cauliflower rice, sliced veggies and avocado.

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