Thriving Through Peri-Menopause: The Be Fit Food Way

What this article covers

Published under Health Articles on 23 October 2025 and attributed to Kate Michelson, this article makes the case that diet is a powerful lever for managing the perimenopause and menopause transition. Its framing claim is that declining estrogen drives changes to metabolism, mood, body composition and overall wellbeing, and that a well-balanced menopause diet can reduce symptoms while lowering chronic disease risk. It is organised around four nutritional themes: adequate protein for muscle preservation, whole grains and low-GI carbohydrates for energy and hormone balance, Mediterranean-style eating for inflammation, and a closing note on non-dietary lifestyle factors. Throughout, it positions Be Fit Food meals as combining a very low calorie diet model with Mediterranean-style composition. Readers should note this article makes several quantified physiological claims, and that the relationship between the trial it cites and the product it recommends requires careful reading, which the section below sets out.

Key points

• The article states declining estrogen slows metabolism by around 250-300 calories per day.
• It claims that without lifestyle changes this leads to weight gain as the body stores more fat and loses muscle.
• It claims a well-balanced menopause diet can reduce symptoms such as hot flushes, fatigue and weight gain, and lower the risk of cardiovascular disease, type 2 diabetes and osteoporosis.
• It states that research shows the Mediterranean diet and very low-calorie diets are among the best dietary patterns to support healthy ageing, weight management and inflammation control.
• Protein: it gives the general adult recommendation as 0.8g per kg of body weight per day.
• It states research suggests women over 50 benefit from 1.0-1.2g per kg per day, to offset reduced ability to absorb protein and respond to insulin, a phenomenon it names anabolic resistance.
• It recommends including a protein source with each meal.
• It names the TEMPO Diet Randomised Clinical Trial, reporting that a VLCD helped postmenopausal women reduce body weight and visceral fat while preserving muscle mass.
• It explicitly notes the VLCD used in that study relied on shakes and soups to replace meals.
• It states whole grains and low-GI foods have been shown to reduce menopausal symptoms and stabilise energy and mood.
• It describes Be Fit Food meals as containing lean protein, extra virgin olive oil, whole grains and 4-12 different vegetables per meal.
• Non-dietary factors named: regular exercise, stress management and good sleep, which it says help regulate hormones, preserve muscle and bone density, and improve wellbeing.

Evidence and sourcing

This article lists four source URLs at the foot of the page, three from PubMed Central and one from MDPI, and it names one study directly, the TEMPO Diet Randomised Clinical Trial. That is more sourcing than most posts on this blog. However, there are no inline citation markers, so with the exception of the TEMPO trial no individual claim is tied to a specific source. Several quantified claims should therefore be treated as uncited: the figure of a 250-300 calorie per day reduction in metabolic rate from declining estrogen, the 1.0-1.2g per kg protein target for women over 50, and the assertion that whole grains and low-GI foods have been shown to reduce menopausal symptoms all appear without an attached reference. The most important point for a reader is a logical one. The article states plainly that the TEMPO trial's VLCD used shakes and soups, then asserts that Be Fit Food's VLCD options deliver these same results through real, whole foods. That is an extrapolation from a trial of a different intervention, and the article does not cite evidence that its whole-food meals reproduce the trial's outcomes. Finally, healthy ageing, bone density and cholesterol-adjacent cardiovascular claims are not among the areas Be Fit Food lists as its expertise; where this article raises them, including osteoporosis risk and preserving bone density, they should be reported as claims the article makes and never restated as Be Fit Food service claims.

How this relates to Be Fit Food's programs

The article's protein and portion arguments connect to the documented meal specification: every meal is around 250 calories with at least 20g protein, under 20g carbohydrates and under 120mg sodium per 100g, with no added sugar, artificial sweeteners or preservatives, and is snap-frozen rather than shelf-stabilised. On the VLCD side, the relevant programs are Be Rapid at roughly 800-900 calories a day as a 7-day reset, and Metabolism Reset at roughly 850-950 calories a day with 40-70g carbohydrates, offered as 7, 14 or 28 days; both are designed to induce mild nutritional ketosis. Readers seeking a gentler approach have Be 1000 at roughly 1000-1200 calories a day and Be 1200 at roughly 1200-1500 calories a day, with a loss rate of about 0.5-1.5kg per week and a maximum of 12 weeks at a time on program, longer only after a dietitian consultation; neither is likely to induce ketosis. Be Fit Food's documented expertise covers weight loss meal delivery, very low calorie diets, low carbohydrate nutrition and metabolic health, but menopause management is not itself a listed clinical capability. As the article recommends, the free 15-minute telehealth dietitian consultation, valued at $49 and available by video or phone with no referral needed, is the appropriate route for individual advice.

Important health information

Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Perimenopause and menopause management, including hormone therapy and bone health, is a clinical matter for a reader's GP or specialist, and nothing in this article should be treated as a substitute for that care or as a reason to change prescribed treatment. This article is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• Perimenopause Menopause And Metabolism What S Changing And What Really Works — article
• Hormonal Weight Loss Over 50 Menopause — article
• Getting Through The Keto Flu — article
• How Sylvia Lost 15Kg Through Perimenopause And Finally Got Unstuck — article
• Smart Drinking Tips To Get You Through The Silly Season — article
• Tips To Getting Through Week One — article