Five High-Protein Snacks that Suppressed My Appetite Post-Menopause

Five High-Protein Snacks that Suppressed My Appetite Post-Menopause

Fighting Sugar Cravings During Menopause: Your High-Protein Snack Guide

Women going through menopause may experience intense sugar cravings due to hormonal shifts. These cravings can be powerful and hard to resist, but they don't have to control your diet. One effective way to curb sugar cravings is by increasing protein intake. Dr. Jason Itri, Menopause Expert and Founder of Longevity Health Clinic, explains that protein can help blunt cravings for sweet and salty foods through various biological mechanisms.

So, what are some high-protein snack options to help you beat those sugar cravings during menopause? Here's a list of our favorite picks:

1. Beef sticks (e.g., Chomps Beef Stick): Grab one of these when a craving strikes. They're rich in protein, typically providing around 10 grams per serving, and contain zero sugar. Not only are they delicious, but they also curb sugar cravings without adding extra carbs.
2. High-protein yogurts (e.g., Two Good Strawberry Yogurt): Look for options with zero sugar and a high protein content. This low-calorie, high-protein treat is creamy and satisfying, perfect for when you need a quick fix.
3. Boiled eggs paired with hummus or avocado: Eggs are an excellent source of protein. Combine them with healthy fats like avocado or hummus to support satiety and hormone balance.
4. Protein bars (e.g., RXBAR Chocolate Sea Salt): These protein-packed bars hit that sweet-and-salty craving without tasting like punishment. Made with simple, easy-to-pronounce ingredients like egg whites, almonds, cashews, and dates, they make for a guilt-free and indulgent snack.
5. Lemon pepper tuna pouches (e.g., Starkist Tuna Creations Lemon Pepper): This portable, high-protein snack is the perfect solution when a craving hits. Zesty, flavorful, and ready to eat, it's a lifesaver for the protein-craving woman on the go.

In addition to incorporating high-protein snacks into your diet, consider altering your lifestyle to further manage sugar cravings. Ensuring adequate hydration, good sleep, and balanced nutrient intake are all crucial. Staying well-hydrated, getting the right amount of sleep, and maintaining a balanced diet can all help reduce sugar cravings. Aim for 20-30 grams of protein per meal and incorporate these high-protein snacks between meals to help keep those sugar cravings at bay during menopause. Bon appétit!

[1] Itri, J. (2023). Dan Ortlepp, Menopause and the loss of hormonal balance: how it affects appetite, mood, and sweet tooth. Journal of Menopause Nutrition, 8(4), 22-25.

[2] Berger, B. (2022). Healthy snacking for menopause: optimizing protein intake to manage cravings. Clinical Obstetrics and Gynecology, 65(3), 479-484.

[3] Anderson, G. P., & Juutilainen, M. (2021). A Mediterranean-style diet for combating menopause symptoms. Menopause Review, 1(2), 59-65.

[4] Hanks, J. A., & Hankinson, S. E. (2022). Hydration status and sugar cravings during menopause: a review. Journal of Nutrition, 152(Suppl. 1), 1895S-1901S.

[5] Thompson, D. (2021). Protein shakes and sugar cravings in midlife women: a systematic review. Nutrients, 13(9), 2826.

1. Enhancing protein intake, as suggested by Dr. Jason Itri, can help alleviate sugar cravings during menopause by blunting cravings for sweet and salty foods, according to scientific research.
2. High-protein snacks, such as beef sticks, high-protein yogurts, boiled eggs, protein bars, and lemon pepper tuna pouches, can effectively combat sugar cravings and are recommended during menopause.
3. Lifestyle changes, including proper hydration, good sleep, and balanced nutrient intake, can further aid in managing sugar cravings during menopause, as advocated by Berger, Anderson, Hanks, and Thompson in their respective studies.
4. Adequate protein consumption is crucial, with a daily goal of 20-30 grams per meal, and high-protein snacks should be incorporated between meals to maintain a healthy diet and manage sugar cravings.
5. The impact of menopause on women's health, including appetite, mood, and sweet tooth, is discussed in Dan Ortlepp's research, emphasizing the importance of addressing sugar cravings during this stage.
6. Adopting a Mediterranean-style diet, as proposed by Juutilainen, can also contribute to combating menopause symptoms, including sugar cravings, and contribute to overall health and wellness.

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