The Best Diet for Menopause： Explained

Macros aren't necessarily just for dieting

There's macro means larger. Micro means smaller. So when we're talking about counting your macros when it comes to nutrients

we're talking about carbohydrates, protein, and fat. And on the Galveston diet is recommended for the first three weeks to do 10% carbohydrates

70% fat, and 20%, not 30, 20% protein. Now is it easy to do? It took a little getting used to. But I will tell you this

I have been dieting since I came out of my mother's womb at almost 11 pounds. And this to me has been

the easiest way of losing weight and and keeping track of things. Now, should I have done this 20 years ago

No, my other programs were working fine for me then. But now, menopause, this is working so well for me. And it's pretty easy to do once you get the hang of it

and you learn how to shop and, you know, change the way you eat. But as far as like going out to

eat, this is so much easier than when I was on Weight Watchers, when I was just counting

calories. You know, I've been on all those diets. And I have found this the easiest to stay on

Now, are there times when I would like a cupcake? Not really

My carb cravings are gone. Gone is the strangest thing to not crave carbs

But I want to explain to you how you can use the app I prefer the My FitnessPel app and the paid version than the one that Dr. Marie Haver, she recommends chronicians

My husband has the chronometer, the paid version, and I'm always using it to fill in his stuff when I cook dinner

And I don't really like it that much. I like My Fitness Pout. So just that being told

So let's go get on my fitness pal, and I'm going to explain to you how you're going to set it up so that you can be successful on this diet

And make sure you stay tuned after we talk about the macros because I have an amazing recipe for you that is super easy

Well, this couldn't be better timing because I'm having a hot flash as we speak

And I can't turn my fan on because it'll be too loud. Let's get back to this video

Can you see the shimmering? I don't know if you could tell, but hot flash lady

All right. So this is my fitness pal. desktop version. So the only difference here is you are not going to be able to get net carbs

On your app, you will get net carbs. Now over here is how many calories that I get in a day

Now, how I get to that is I go to settings and I go to update, diet, and fitness profile

If I go under there, it's going to have where you put all your information in. Like I weighed 173 on 5-1, shows my current weight, how much my height is

is, what my height is, my goal, my age. I put lightly active, even though I'm probably a little

higher than lightly active, but it's not like I have some job that I am out there all the time

you know, exercising a ton and like a waitress or something. So I put lightly active. And then I put

how many times a week I work out and about how long. And then this down here, lose one pound per

week. This is going to change how many calories you're given in a day. Now, in order to get your proper

let's go to goals. In order to get your proper amount, like how many grams of carbs you're supposed to

eat compared to protein compared to fat, you have to like back into it with how much weight you want to

lose. Now it's a little weird, but that's just how it is. Then if you go to your goals, you'll see here

my 1400 calories has been slotted in because of the last place I was in and I put that I was

lightly active and how much I wanted to lose per week. Now I put in right here

my carbs. So if I go to edit, I can change my net carbs. And in the beginning, you know

you're supposed to be 10%. So you'd put 10% here. And then see how it threw off my percentage

You want this to equal 100. So this would be then 20. And then your fats would be 30

Where is 30 And why didn Oh I sorry your fats would be 70 And you see now that you equal 100 down here So this is where you going to actually put in your macros

And let me go back to my goals. I'm not going to put save changes because I want mine to still be 15%

I did my 10%. So I was 10% for six weeks. And then I went up to 15%

And I've still lost way at 15%. And I'm just seeing. what my body wants, needs, desires

Now you see I'm at 30% protein, only 55% fat. So I'm trying to adjust to a more sustainable way of eating

Now, when I was at 10% fat, I definitely, my body was in ketosis

Now, 15%, I think, you know, I'm not in ketosis anymore. I'm still losing weight, and I'm fine with that

and I'm at a more something I can maintain at 15%. And I'll probably try upping that to 20%, but for now I'm at 15%

And then over in this section, this is where you're supposed to have 25% or less sugar intake

and 25% or more fiber. So over on this side, under your micronutrients is where you're going to change your percentages

here of fiber and sugar and then you'd press this save. So this is basically how you're going to

set up your My Fitness Pal. Now the other great thing about My Fitness Pal is, let's go back to home

I love my circles. The desktop version does not let you do net carbohydrates because, you know

you're not tracking just your carbohydrates, you're tracking your net carbohydrates, which is

carbohydrates minus fiber equals net and only your app on your phone will do that not this desktop

version so that's why it's showing i'm so over here but i'm not so but what you want is your circles

your lines if if you don't fill this in make sure you don't fill in these ones either or if you go

over like this one i way over you want to go way over in your fat and your protein too because it your percentages you want to be consistent at 10 70 and 20 So you have to keep your circles either pretty even

That's what it's nice when you're eating two meals a day and two snacks

to have everything real close to those percentages of 10, 70, 20

Now that we are done with the micros, it is time for me to introduce this tasty meal for you

It was super easy to make. It's an egg and cottage cheese casserole

And I made it with salmon patties that I was going to put the salmon patty in the actual

casserole, but I forgot. So I just had it off to the side. It's still super spectacular

The salmon patties are the ones from Costco. I love those. So watch this

And let me know what you think about this super easy recipe

First, we're going to put salt, pepper, garlic powder, and curry. A tablespoon of curry

I air-fried mine for 20 minutes, 20, 30 minutes. At 425, you could roast it the same at 425

You want them to have nice, crispy edges. We'll see that at the end of the video, though

Into our six eggs, we're going to put one roasted pepper, one cup cottage cheese, and four ounces of Gouda, or any other kind of cheese

and salt and pepper to taste. Mix that all up, pour it in your, like an 8 by 8

Mine was more like I think six by something, but you get the point

Don't put it in a 9 by 13, that's too big. Pour it all in there, bake it 350 for 30 to 40 minutes

It's amazing. Get those carrots out. Oh, they were so tasting, those golden, dark brown edges, yum, excellent

And put a ducing, and put a ducat. of yogurt. Thank you so much for watching this episode of Kathy Cooks, the menopause mama

just showing hot flashes and all. Thank you again. I appreciate it

Please subscribe below. I would love to hear from you where you're at in your menopause journey

If you have any tips or tricks of the trade to share with us, thanks again