What is the best diet for menopause weight loss?

One WarriorBabe coach explains why the usual approaches stall after 40. Very low-carb diets like Atkins can spike cortisol and disrupt sleep. Women often hit a wall around week six to eight, then the weight comes back because they only restricted and never built a metabolic foundation. Plain calorie counting has its own problem, she says: it ignores where the calories come from, so women under-eat protein, snack randomly and do too much cardio. If those plans failed you, the plan was the problem, not you.

The episodes don't fully agree on the ratio of carbs to fat. One coach says women in menopause get better results when fat intake is higher than carbs, because hormonal shifts can make them more carb-sensitive. Another warns against treating carbs as the enemy. Maggie Topham shares that she was terrified of carbs until she learned that, in her view, muscle becomes a disposal for glucose, so carbs and muscle work together. She now aims for 150 grams of protein a day, eats mostly whole foods, and estimates she's eating around 2,500 calories, more food than ever.

On intermittent fasting, one coach ranks it highly but only for the right woman. As estrogen declines, she says cortisol runs hotter, and skipping breakfast can keep it elevated. It works if your cortisol is managed and you still hit your protein. If you have insulin resistance or other hormone concerns, work through them with your doctor.