'I'm a doctor - there is only one diet worth trying to menopausal belly fat'

For women over 50, belly fat can be one of the most demoralising features of menopausal weight changes, but according to doctor of physical therapy Dr Milica McDowell, the effect is not simply a matter of moving less and eating more; it’s hormonal.

“When ladies experience lower oestrogen levels during menopause, the central body is where the fat gathers,” she told GB News.

“When oestrogen drops, this triggers an increase in testosterone, and ladies have that too; it’s not just a guy hormone.

“When our testosterone rises, this causes a redistribution of fat we already have, in some cases without weight gain.”

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This essentially means a woman's weight overall may barely shift, while her shape may still change considerably as fat migrates from the thighs to the abdomen.

This crucial distinction continues to be ignored in weight loss advice, however, which generally treats fat gain as calorie-driven.

But adherence to a healthy diet will still make a difference for those who are consistent, Dr McDowell reassured.

“The Mediterranean diet is one with the most research behind it,” she explained. “It also helps to reduce inflammation, which can be tied to more abdominal fat.”

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Paired with resistance training and high protein intake, it forms what Dr McDowell considers the most realistic weight loss formula for women in their forties and fifties.

Fasting, meanwhile, could present some challenges.

“Fasting is not as risky if it’s intermittent,” she explained, “but the science on whether it helps or worsens is mixed.

With very low-calorie diets, there are risks of worsening sarcopenia (muscle loss) and osteopenia (bony weakness) or osteoporosis, where bone fracture risks increase.

She continued: “Very low-calorie diets typically cause unhealthy behaviour patterns, mental fogginess, moodiness, irritability and can have physical health problems associated with rebound weight gain, when individuals go back to a more normal calorie intake.”

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