Menopause is a significant life stage that brings about various changes, many of which affect weight and overall health. Alongside the physical and hormonal shifts, the avalanche of conflicting dietary advice can leave anyone overwhelmed. Should you go carb-free? Fat-free? Try fasting? The sheer volume of contradictory information makes it difficult to know where to start—especially when brain fog and fatigue are already part of the equation.
Why Does Weight Gain Happen During Menopause?
First, it's important to understand why weight gain often occurs at this stage. Hormonal fluctuations, particularly the drop in oestrogen, can lead to fat being redistributed around the abdomen. At the same time, age-related loss of muscle mass slows down metabolism, meaning the body burns fewer calories even at rest. Add stress, sleep disturbances, and lifestyle factors into the mix, and it’s no wonder weight loss feels more challenging than ever.
The Confusion Over Diets
The weight-loss industry thrives on offering "one-size-fits-all" solutions, but menopause proves there’s no such thing. Here’s a breakdown of popular approaches—and why they might feel like a minefield:
Carb-Free Diets: Low-carb diets can help with weight loss by reducing insulin spikes, but cutting carbs completely can leave you feeling lethargic, especially if you’re already battling fatigue. Plus, whole grains and complex carbs offer essential nutrients and fibre that are critical for digestion and energy.
Fat-Free Diets: Fat has long been demonised, but healthy fats are crucial for brain function, heart health, and even hormone regulation. Avoiding fat entirely could leave you missing out on the benefits of foods like avocados, nuts, and olive oil.
Fasting: Intermittent fasting has gained popularity, but its suitability during menopause varies. While some find it helps regulate appetite and insulin levels, others experience increased stress and disrupted sleep, which are already common menopause challenges.
What Is the Best Approach?
Instead of following extreme diets, focus on balance and sustainability. Experts recommend:
Prioritising whole foods like lean proteins (chicken, fish, turkey eggs, beans, lentils...), vegetables, healthy fats (avocados, nuts, seeds, fatty fish...) and complex carbs (wholegrains, sweet potatoes, nuts and seeds...).
Managing portion sizes without completely eliminating any food group.
Staying hydrated and including foods rich in calcium (dairy foods, plant milks, veg such as kale, sprouts and spinach, tofu...) and vitamin D (fatty fish, egg yolk, mushrooms, dairy (and plant based) milks...) to support bone health.
Incorporating strength training to preserve muscle mass and boost metabolism.
Finally, remember that everyone’s journey is unique. Consulting with a nutritionist or healthcare professional who understands menopause can help tailor a plan that works for you.
In a world full of dietary noise, the best approach is one that feels sustainable, nourishing, and supportive of your body’s changing needs.
Diet and nutrition are key components of my 6-Week Menopause Reset program. If you'd like to learn more or are interested in online coaching, feel free to send me a message—we can discuss how it could work for you!
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