Navigating weight loss during menopause can be particularly frustrating. Hormonal shifts make it harder to shed pounds, and many women find that traditional diets no longer work. Instead of seeing results, you might find yourself stuck, staring at a scale that refuses to budge. At TRINITY Transformation, we understand these struggles. Over the past decade, our team has successfully helped over 6,500 women around menopause lose 15-25 lbs in just 12 weeks or less. This remarkable success is a testament to our tailored approach, designed to work with the body’s changing hormones rather than against them.

Expect to Learn About:

  • Common diets women try during menopause
  • Why these diets often fail
  • The concept of hormonally balanced eating
  • How to effectively manage menopause weight loss
  • Real-life success stories

7 Diets to Avoid for Menopause Weight Loss

1. Very-Low Calorie Diets (e.g., 1200kcal/day)

Very-low calorie diets are often seen as a quick fix for weight loss. The appeal lies in the theoretical quick results and the notion that you don’t need to exercise, which seems convenient. However, the reality is that most of the weight loss from these diets is not from body fat but from water weight and muscle loss. This can leave you feeling weak and flabby rather than toned. Additionally, such extreme dieting can slow down your metabolism and increase cravings due to disrupted hunger hormones, often leading to regaining more weight in the long run. This approach also increases internal stress levels, making it particularly ineffective for women over 40. The key to success at this stage is to work with your body and its hormonal changes, rather than against them.

2. Low-carb and Ketogenic Diets

Low carb and ketogenic diets often promise simple adherence and fast initial results. However, the quick initial weight loss is largely due to water weight rather than fat loss, as the body uses up its stored carbohydrates, which also causes a loss of water. These results are typically temporary, and maintaining them would require giving up carbs entirely. This means no pizza, pasta, rice, bread, or any carb-heavy foods, which is highly impractical for most people. Moreover, these diets don’t teach you how to balance nutrition while enjoying these foods. Once you return to a normal diet, the weight usually comes back.

3. Plant-Based/Vegan Diets

Plant-based or vegan diets can seem appealing due to their potential health benefits, such as increased vegetable intake. However, these diets can still be unhealthy if they include a lot of processed junk food or alcohol. Additionally, they can make it challenging to get enough protein and essential vitamins and minerals, such as B12, iron, calcium, and vitamin D. While it’s not impossible to follow a healthy plant-based diet, it requires significant effort and planning, which can be difficult to maintain long-term.

4. Fasting

Fasting works by restricting the amount of time you have to eat each day, theoretically reducing your calorie intake. While this approach might seem simple, it does not address the root causes of weight gain over 40, such as stress and hormonal changes. You could still overeat within the eating window, and fasting alone is not a complete solution. It’s a tactic that may need to be part of a broader strategy, rather than a standalone method.

5. Juice/Shake Diets

Juice and shake diets are popular because they are easy to follow and require minimal effort. However, they are not sustainable unless you plan on drinking shakes and juices for the rest of your life. These diets are often packed with sugar and lack essential nutrients, making them an unhealthy choice in the long run. Furthermore, they rarely include exercise advice, which is crucial for comprehensive weight management. These diets can lead to quick weight loss but often result in regaining the weight once you resume normal eating habits.

6. Exercise-Only Approaches

Exercise-only approaches like jogging, cycling, or the Couch to 5K program can improve mental health and burn some calories. However, intense cardio can increase stress hormone levels, which can block weight loss, especially for women over 40. Elevated cortisol levels can cause insulin resistance, leptin resistance, and decreased thyroid function, making cravings worse, fat storage more likely, and metabolism slower. Moreover, it’s challenging to out-exercise a poor diet. Even after burning calories through exercise, it’s easy to cancel out the deficit with a single high-calorie treat.

7. “Clean Eating”

Clean eating promotes healthier food choices and can lead to better energy levels. However, it can be difficult for many people to maintain long-term. It’s still possible to eat too much healthy food, leading to weight gain. This approach lacks flexibility for social situations and special occasions, making it hard to stick to. Additionally, clean eating often does not address the specific dietary needs for weight loss during menopause.

The Right Approach: Hormonally Balanced Eating

For women over 40, it’s crucial to adopt a diet that works with your changing body and hormones. TRINITY Transformation recommends hormonally balanced eating, focusing on the “Key 3” nutrients: calories, protein, and fiber. This approach is flexible and allows you to enjoy a variety of foods while still seeing consistent weight loss results. Avoiding hormone-disrupting foods like wheat, alcohol, dairy, and sugar is also crucial. This method can help kick-start fat loss and control cravings, enabling you to lose 1-2 dress sizes in just 12 weeks.

Success Story: Natalie from Lincolnshire

Natalie, a TRINITY Transformation client, experienced remarkable results. Before joining the program, she weighed 13 stone 2 lbs (83.9 kg) and wore a size 16. She had tried numerous diets without success. Through the program, she learned to balance her diet while still enjoying social events. In 12 weeks, she lost 8.9 kg (almost 1.5 stone) and dropped to a size 12-14. She regained her confidence and energy, feeling more comfortable in her clothes.


Losing weight during menopause requires a tailored approach that addresses hormonal changes and works with your body, not against it. By avoiding ineffective diets and adopting hormonally balanced eating, you can achieve sustainable weight loss and improve your overall well-being. If you’re looking for support and guidance, consider working with a menopause weight loss private coach who understands the unique challenges women face during this stage of life.