DR. MICHAEL MOSLEY: The secret to preventing spread in middle age? Eat more protein!

I’m currently on a speaking tour in Australia and one thing I’m often asked about in the Q&A sessions is the spread in middle age, specifically the weight gain that occurs around menopause.

Why is this happening and what, if anything, can you do about it?

The frustrating thing for many women, especially women in their forties, is that they start putting on extra pounds with no obvious lifestyle changes.

One of the main factors, of course, is the sudden change in hormones that occurs around menopause.

When estrogen levels drop, women are more likely to gain weight in the abdomen than in the hips or thighs (the exact reason is unknown).

Hormonal changes also mean that sleep gets worse, leading to hunger and cravings — especially for high-energy (ie, high-calorie) foods.

Increasing protein intake in middle age should not only help prevent significant weight gain, but also reduce the risk of osteoporosis and sarcopenia

But there’s a new idea proposed by leading Australian researchers Professor David Raubenheimer and Professor Steve Simpson, experts on the dietary causes of obesity – who believe the problem is a lack of protein.

They believe that weight gain in middle age is mainly due to the fact that as we age, and especially in menopausal women, our need for protein increases, so we eat more of everything and unconsciously try to increase our protein intake. Unfortunately, many of the extra calories consumed are in the form of junk food.

But there is good news. In a recent article published in a journal of the Royal College of Obstetricians and Gynecologists, the two scientists say you only need to increase your protein intake by a few percent to stop this.

If you put that sugary snack aside and instead eat more high-protein foods like eggs, meat, fish, beans, or tofu, you’ll feel less hungry and have fewer cravings.

Increasing protein intake in middle age should not only help prevent significant weight gain, but also reduce the risk of osteoporosis and sarcopenia (loss of muscle mass), as protein is also crucial for strong bones and muscles.

This applies not only to women going through the menopause, but also to men over the age of 60. So why are protein needs changing? With menopause, the drop in estrogen seems to lead to an increased breakdown of proteins that are stored as tissues in your body.

But it’s also because as we age, our bodies (male or female) become less efficient at absorbing and utilizing proteins.

Protein is also a major hunger driver. The professors demonstrated this a few years ago in an elegant experiment in which they recruited 22 healthy volunteers and locked them in a hotel-like accommodation at the University of Sydney.

When estrogen levels drop, women are more likely to gain weight in the abdomen than in the hips or thighs

The volunteers received meals and snacks that were calorie-matched but contained varying amounts of protein. It made a big difference.

Without realizing it, the participants ate an average of 210 more calories per day when they ate the lower-protein diet than the higher-protein one. They also felt much hungrier a few hours after eating the low-protein breakfast.

I definitely think so. Eating eggs or kippers for breakfast keeps me full until lunchtime. Eating the same number of calories in the form of cereal or toast makes me want a mid-morning snack.

That’s partly because eating protein lowers levels of the hunger hormone ghrelin, while increasing levels of a hormone called peptide YY, which makes you feel full.

NHS guidelines state that women should consume around 45g of protein per day and men 55g of protein.

However, many experts believe these numbers are too low, especially as we age. According to the International Osteoporosis Foundation, eating more protein “is associated with higher bone density, slower bone loss, and a lower risk of hip fracture.”

And a large US study called the Framingham Heart Study Offspring found that over a two-decade period, those who consumed at least 90g of protein per day had better scores on frailty measures, including grip strength and the ability to climb and climb stairs walking down, running a half mile or dressing themselves than those consuming 60g or less per day.

How to increase protein

Research suggests that your body absorbs more protein when you spread it out throughout the day, rather than consuming it in just one meal — and that a high-protein breakfast is a particularly good way to avoid hunger later in the day.

So why not start the day with eggs? I often eat two for breakfast (14g protein), with smoked salmon (a 60g serving provides 11g protein) or sometimes bacon (a bacon has about 8g protein).

And if you’re worried about eggs and your heart: A 2018 study in Heart magazine, of half a million adults, found that people who ate eggs most days had a lower risk of heart disease and had strokes than those who ate eggs less often. Porridge made from rolled oats (rather than instant) is a good source of protein, especially when made with cow’s milk and topped with nuts, providing 14g in 1/2 cup.

A 2018 study in Heart journal, which included half a million adults, found that people who ate eggs most days had a lower risk of heart disease and stroke

Consuming Greek yogurt is also a great way to top up your protein levels, especially if you sprinkle some nuts on top.

I think this yogurt tastes better and because it’s strained it usually contains about twice the amount of protein, about 12g in half a cup.

For lunch or dinner, a serving of beef, pork or chicken gives you a protein boost, providing 33g of protein per 100g of meat. Or you may prefer fish, with a small piece of salmon containing around 30g of protein.

Why not try quinoa with fish or meat? It’s a trendy food that many people think is a grain, like rice, but is actually a seed. Although quinoa is more expensive than rice, my wife Clare and I eat it quite often because it’s high in fiber and minerals, but also because it contains about 8g of protein per 50g serving.

If you’re a vegetarian or just want a meat break, then beans and lentils are high in protein.

A cup of cooked lentils (200g) provides around 20g of protein, while tofu, which is a great meat substitute, provides around 18g of protein per 150g.