If you’re a woman in your 40s, 50s, or 60s struggling with weight gain, you’ve probably asked yourself at some point, “Are carbs bad?” It’s a common concern, especially when the methods that worked in your 20s and 30s no longer seem to do the trick. Carbs have been painted as the enemy by countless diets, but is avoiding them really the key to dropping a couple of dress sizes?
At Trinity Transformation, we specialize in helping women like you—those navigating the unique challenges of menopause, hormonal changes, and midlife weight gain.
We understand how difficult it can be when your body starts to change, your clothes feel tighter, and nothing seems to work anymore. That’s why we’ve developed our Fit Over 40 program, specifically designed for women in midlife to regain control of their health, lose weight sustainably, and feel incredible in their own skin again.
In this article, we’ll look at the truth about carbohydrates, how they affect women going through menopause, and why cutting them out might not be the magic solution we’ve been led to believe.
Are Carbs Really Fattening?
Many diets suggest that cutting carbs leads to weight loss, and at first glance, this seems to be true. When you go low-carb, you typically see the scales move quickly in the first week.
But why?
Most of the initial weight loss comes from water. Carbs, when stored in the body, are bound to water molecules. For every gram of carbohydrate, you store about 3-4 grams of water. So, when you cut carbs, you lose that water weight. But this isn’t body fat.
It’s just a temporary reduction that leads many to believe carbs are inherently fattening.
The second reason low-carb diets show quick results is calorie reduction. When you cut carbs, you’re naturally cutting calories, which can lead to fat loss. But the real question is: Is it better to avoid carbs altogether, especially for women over 40?
The Impact of Low-Carb Diets on Women Over 40
While you may see short-term success with low-carb diets, long-term, they can have unintended consequences, especially for women in their 40s and beyond. Here’s what happens:
- Decreased thyroid output: Your metabolism slows down.
- Increased cortisol (stress hormone): This can make it harder to lose weight, particularly around the midsection.
- Mood swings and brain fog: Without carbs, your energy levels drop, and concentration can become a struggle.
- Muscle loss: Your body may start breaking down muscle tissue for energy, leaving you weaker and less toned.
- Hormonal imbalances: For women, especially during menopause, cutting carbs too much can disrupt estrogen and progesterone production.
These hormonal shifts can result in increased body fat, particularly around the middle, disrupted sleep, blood sugar issues, and even bone density loss. For women over 40, avoiding carbs entirely can do more harm than good.
What Are the Healthiest Carbs to Eat?
Not all carbs are created equal. When we talk about carbohydrates, it’s important to distinguish between refined and unrefined carbs.
- Refined carbs like white bread, pastries, and sugary snacks are quickly digested, leading to rapid spikes and crashes in blood sugar. They also leave you feeling hungry shortly after eating, making it easy to overeat.
- Unrefined (complex) carbs like sweet potatoes, quinoa, brown rice, and whole oats digest slowly, providing steady energy and keeping you full for longer.
At Trinity Transformation, we encourage our clients to focus on unrefined carbs because they provide essential nutrients, fiber, and lasting fullness. They also help manage cravings, regulate blood sugar, and fuel workouts without the energy crashes that come with refined carbs.
Is It Better to Avoid Carbs?
The short answer is no, especially if you’re over 40. Avoiding carbs entirely can disrupt your hormones, energy levels, and long-term progress. Instead, it’s about choosing the right kinds of carbs and balancing your intake with your body’s needs.
For example, many of our clients initially fear eating foods like potatoes or rice, thinking they’ll gain weight. But in reality, these complex carbs support sustainable weight loss when eaten in the right amounts. They help you feel satisfied, prevent overeating, and provide the energy needed to stay active.
In our Fit Over 40 program, we recommend an approach called Hormonally Balanced Eating, which focuses on:
- Including complex carbs like brown rice, oats, and sweet potatoes.
- Avoiding or reducing refined carbs (sugary snacks, white bread, alcohol).
- Balancing carb intake with healthy fats and protein to keep hormones stable and energy levels consistent.
This approach helps women in their 40s, 50s, and 60s lose weight, drop dress sizes, and regain confidence without restrictive dieting.
How Many Carbs Should I Eat a Day?
Carb needs vary depending on your activity level, body type, and goals. While there’s no one-size-fits-all answer, women over 40 typically benefit from a balanced intake of carbs that keeps their hormones in check and provides enough energy to support exercise and daily activities.
Here’s a simple guideline we use in the Fit Over 40 program:
- Start by including a serving of complex carbs (about the size of your fist) with two meals a day.
- Listen to your body: If you’re feeling sluggish or struggling with cravings, you might need to increase your carbs slightly.
- Balance your plate: Ensure you’re also getting enough protein and healthy fats to keep your meals satisfying and hormone-friendly.
Cutting carbs too low can lead to cravings, mood swings, and a slower metabolism. On the other hand, eating too many refined carbs can spike insulin and lead to fat gain, particularly around the middle.
The key is finding the sweet spot that works for your body.
Are Carbs Bad For Women Over 40: A Summary
The truth is, carbs aren’t the enemy. In fact, they’re essential for keeping your body functioning properly, especially during menopause. The key is choosing the right kinds of carbs and balancing them in a way that supports your hormones, energy levels, and weight loss goals.
Don’t fall into the trap of cutting out carbs and risking your health. Instead, focus on the healthiest carbs to eat, balance your meals, and embrace a sustainable approach to weight loss that works with your changing body.
Want To Learn How To Get Results?
If you’ve been struggling with weight gain, frustration with your clothes feeling tight, or the fear that nothing will work now that you’re over 40, the good news is that there’s a sustainable solution. Our Fit Over 40 program is designed specifically for women in midlife who are dealing with the unique challenges of menopause and hormonal shifts.
By focusing on Hormonally Balanced Eating and incorporating Low Impact Strength Training (LIST), we help women lose 1-2 dress sizes or 15-25 pounds in just 12 weeks, without the need for extreme dieting or exhausting workouts.
You’ll be able to fit comfortably back into your favorite clothes and feel confident wearing whatever you like – even on those beach holidays.
If you’re ready to start your transformation, you have several options to take the first step:
- Download our free guide on the best nutrition and fitness strategies for women over 40: Download Guide
- Sign up for our free training on how to lose weight during menopause: Free Training
- Learn more about our Fit Over 40 program and how we can help you reach your goals: Fit Over 40 Programme