If you’re a woman in your 40s, 50s, or 60s, you’ve probably heard that carbs are the enemy when it comes to losing weight, especially during menopause. But do carbs make you fat? And do you have to cut them out completely to see results? The answer is a little bit more complicated than a simple “yes” or “no.”
At Trinity Transformation, we’ve helped thousands of women over 40 to lose weight and feel fantastic without giving up the foods they love.
In this article, we’ll dive into the truth about carbs, how they affect your body during menopause, and how you can still enjoy them while losing weight.
We’ll cover everything from understanding the difference between processed and whole food carbs, to managing portion sizes, and why a balanced diet is key to long-term success.
What Are Carbohydrates?
Carbohydrates, or “carbs,” are one of the three main macronutrients that your body needs, along with protein and fat. Carbs provide your body with energy, particularly glucose, which is the fuel your brain, muscles, and organs use to function.
When you eat carbohydrates, your body breaks them down into glucose (sugar) that either gets used immediately for energy or stored for later use.
Carbs are found in a wide variety of foods, from fruits and vegetables to grains and sugars. They are an essential part of a balanced diet because they supply energy for your day-to-day activities, help with digestion, and play a key role in maintaining healthy brain function.
However, not all carbs are created equal, which brings us to the different types of carbs.
Types of Carbohydrates
Carbohydrates are generally categorised into two main types: simple carbohydrates and complex carbohydrates.
Simple Carbohydrates
These are quickly broken down by the body to be used for energy, leading to a rapid spike in blood sugar levels. This is not great around menopause, as lower estrogen levels means your body can’t regulate blood sugar so well. Blood sugar spikes lead to worse menopause symptoms like hot flushes, night sweats, fatigue (when blood sugar crashes after a sharp spike) and even symptoms like joint aches and pains.
Simple carbs can be found in:
- Sugary snacks (biscuits, pastries, cakes)
- Fizzy drinks
- Fruit juices
- Shop-bought smoothies
- White bread
- White pasta
- White rice
- Most cereals & granola
- Most yoghurts
- Chocolate
- Boiled sweets
Highly processed carbs are more likely to cause weight gain because they cause blood sugar spikes and crashes, leading to increased cravings and overconsumption.
These foods are often referred to as “empty calories” because they lack the nutrients your body needs to stay full and avoid over-eating, especially around menopause when your body can’t regulate blood sugar levels so effectively.
Complex Carbohydrates
These take longer for the body to break down, resulting in a steadier release of energy. This leads to steadier energy levels, reduced cravings and fewer menopause symptoms.
They also contain more nutrients, such as fibre, vitamins, and minerals. One study found that eating more fibre from carbs like whole grains, fruit, and non-starchy vegetables (like leafy greens, broccoli, and peppers) was linked to less weight gain. Whereas, eating more refined grains (like white bread or pasta) and starchy vegetables (like potatoes, corn, and peas) led to more weight gain.
Complex carbs are found in:
- Whole grains like oats, quinoa, and brown rice.
- Vegetables like sweet potatoes, leafy greens, and carrots (especially with the skin on).
- Fruits like apples, berries, and bananas (preferably with the skin for extra fibre).
- Legumes like lentils, beans, and chickpeas.
Because they digest more slowly, they help keep you full for longer and provide more sustained energy.
How Many Carbs Do You Need?
The amount of carbs you need depends on your individual body, activity level, and goals. A general guideline is that 45-65% of your daily calorie intake should come from carbohydrates, according to most health experts. For someone eating 1,800 calories a day, this would equate to around 200-300 grams of carbs daily.
However, during menopause, it’s important to adjust the type and amount of carbs you’re eating to suit your body’s changing needs. Unless you’re extremely active, you may not need as many carbs as you did in your 20s or 30s. If you’re sat at a desk working most of the day (like the majority of our clients), you’ll want to focus on complex carbs rather than simple carbs to avoid blood sugar spikes and fat storage.
If you’re trying to lose weight or improve energy levels, aim to to have a small cupped handful of complex carbs and balance them with a palm-sized portion of protein and a thumb-sized portion of healthy fat. This combination will help keep your blood sugar stable and your energy levels consistent throughout the day.
Do Carbs Make You Fat?
So let’s address the big question: Do carbs make you fat?
The simple answer is no—carbs do not directly make you fat. What really leads to weight gain is consuming more calories than your body needs, which causes a calorie surplus. This is true whether those calories come from carbs, fats, or proteins.
However, during menopause, your body’s ability to handle carbs can change. This is due to the hormonal shifts that affect how your body processes and stores fat. Estrogen levels drop during menopause, which can lead to increased insulin resistance—meaning your body becomes less efficient at processing carbs, especially highly processed ones.
The result? Extra calories are more likely to be stored as fat, particularly around the belly.
But that doesn’t mean you have to cut out carbs entirely. It’s all about balance.
When you make smart carb choices and manage portion sizes, you can still enjoy carbs and lose weight. We’ve worked with over 7,000 clients to date, they lose an average of 15-30lbs every 12 weeks, and none of them have had to cut out carbs!
Not all carbs are created equal. Many people believe that all carbs are bad, but this isn’t true. Carbohydrates range from highly processed snacks to whole fruits and vegetables.
The key to losing weight and staying healthy during menopause is understanding which carbs are better for you, and eating these the majority of the time (with the occasional treat for balance – essential for long-term sustainability!).
‘I’ve learnt so much about how important it is to look after my body through healthy eating and exercise. Knowing the importance of low impact strength training has been a game changer for me. Previously I had the mindset of low fat low carb diet. Now I eat more protein than anything else. I’m a completely different person!’
– Voland Johnson, Trinity Client
Are Low-Carb Diets Good for You?
Low-carb diets, such as keto, are often touted as a quick fix for weight loss. While cutting carbs can help you shed pounds initially, they aren’t always the best solution for long-term health—especially during menopause.
Carbs are vital for many bodily functions, including digestion, immune health, and even hormone regulation. Without enough carbs, you may experience low energy levels, difficulty focusing, irritability, and even slower metabolism.
To add to that, cutting carbs too drastically can lead to cravings, making it harder to stick to your diet. If you can only cut them out temporarily, the results will only be temporary too.
That’s why we encourage a balanced approach to carbs, focusing on high-quality, whole food sources. These types of carbs provide fibre, vitamins, and minerals that support weight loss and overall health, keeping you energised and satisfied without sabotaging your progress.
Instead of fearing carbs, it’s about choosing the right ones and eating them in moderation to fuel your body, balance hormones, and help you reach your goals.
How To Know Which Carbs To Avoid
Many people mistakenly lump all carbs together because of a lack of basic understanding about food and nutrition. One of the simplest ways to learn more about the quality of the carbs you’re eating is to start reading ingredient labels and nutrition facts.
A good rule of thumb is to watch out for foods with over 10g of sugar per 100g/ml, as they are likely highly processed and loaded with empty calories.
Highly processed foods—like those that don’t resemble anything that came off a tree or from an animal—are best avoided 80% of the time. These foods are stripped of their nutrients and are often filled with artificial ingredients, making them more harmful than beneficial.
But there’s a simpler rule we’ve found that helps many of our clients: the WADS rule.
The WADS Rule (Wheat, Alcohol, Dairy & Sugar)
To cut out the majority of unhealthy carbs, focus on reducing these four key culprits: Wheat, Alcohol, Dairy, and Sugar (WADS). These foods, especially when processed, are packed with unnecessary calories, unhealthy fats, and sugars that can quickly lead to weight gain.
Let’s take a Starbucks blueberry muffin as an example:
- Contains wheat, sugar, and dairy.
- It has 27g of sugar (more than the recommended daily allowance!).
- 18g of fat and 370 calories in total.
Avoiding carb-loaded processed foods like this muffin can make all the difference between being stuck continuing to gain weight around menopause and losing it quickly, easily and effectively.
By cutting down on the WADS foods, you’ll eliminate 90% of the “bad carbs” from your diet, making it easier to reach your fitness goals without having to overcomplicate things.
For those who tolerate dairy well, the “D” can stand for deep-fried foods instead, as those often combine unhealthy fats and carbs. Everyone’s body is different, which is why at Trinity Transformation, we work 1-1 with our clients to tailor a plan that fits their specific needs, dietary preferences, and lifestyle.
What’s the Difference Between Total Carbs and Net Carbs?
When it comes to carbs, you may have come across the terms total carbs and net carbs on food labels or in diet discussions. Understanding the difference between the two can help you make smarter decisions when choosing your carb sources.
- Total Carbs: This refers to the total amount of carbohydrates in a serving of food. It includes all types of carbs—starches, sugars, and fibre. Essentially, total carbs is the full count of all carbohydrate types present in that food.
- Net Carbs: Net carbs are calculated by subtracting fibre (and sometimes sugar alcohols, depending on the context) from the total carbs. The reason we subtract fibre is that it doesn’t raise blood sugar levels or affect insulin in the same way that digestible carbs do, since fibre passes through the body undigested.
For example, if a food has 20 grams of total carbs and 5 grams of fibre, the net carbs would be 15 grams. This is important because net carbs give you a better idea of how much digestible carbohydrate you’re actually consuming, which is especially helpful if you’re managing blood sugar levels.
When choosing the best carbs for weight loss, focus on those with high fibre content, such as fruit and vegetables in their natural form (with their skin on) as they’ll have more fibre, leading to fewer net carbs, keeping you fuller for longer, and helping you avoid blood sugar spikes.
” I’d tried to increase my time on the treadmill and started taking longer and more frequent walks, whilst trying to cut down as much as I could on carbs. Nothing was making any difference. Joining Trinity’s Fit Over 40 programme has seriously changed my life around, I’ve lost nearly 7kg in three months.”
– Lee (53), Trinity Client
How to Get the Right Balance of Carbs for Weight Loss
Here’s the good news—you don’t have to cut out carbs entirely to lose weight! The key is finding the right balance that works for your body, especially as you go through menopause. Here are some tips to help you manage your carb intake and still see the weight loss results you want:
1. Focus on whole food carbs
Fill your plate with carbs from fruits, vegetables, whole grains, and legumes. These are nutrient-dense carbs that provide lasting energy and help keep you full.
2. Cut back on processed carbs
Limit your intake of highly processed carbs like white bread, pastries, chocolate, sugary drinks and snacks. These foods can spike your blood sugar and lead to fat storage.
3. Pair carbs with protein and fibre
Combining carbs with protein and fibre slows down the digestion of carbs, which helps keep your blood sugar stable, reduces menopause symptoms and prevents overeating. For example, pair an apple with a handful of almonds or having brown rice with roasted vegetables.
4. Control your portions
You don’t need to eliminate carbs, but it’s important to watch your portion sizes. Stick to moderate portions that fit within your daily calorie goals. Typically this looks like a small cupped handful of carbs with each meal.
5. Listen to your body
Everyone’s body responds differently to carbs. Pay attention to how you feel after eating different types of carbs and adjust your diet accordingly.
A Summary: Do We Actually Need Carbs?
Yes, we do! Carbs are an essential part of a balanced diet, especially for women over 40. Carbohydrates provide your body with energy, and they’re important for brain function and overall well-being. The key is to eat the right types of carbs in the right amounts.
We’ve worked with so many clients who were scared of carbs before they joined Trinity.
They believed that carbs were fattening and thought they couldn’t enjoy them anymore, especially as they approached menopause. But by learning how to balance carbs with protein, healthy fats, and fibre, they were able to lose weight while still enjoying their favourite foods.
Carbs are essential for your body because they’re the primary source of energy for your muscles, brain, and other vital organs. While fats and proteins also provide energy, carbs are more easily converted into glucose, which your body uses as fuel throughout the day.
They help maintain stable energy levels, support brain function, and are crucial for overall well-being. For women in their 40s, 50s, and 60s, getting the right amount of carbs is even more important, especially when balancing busy schedules, workouts, and the hormonal changes that come with menopause.
To keep your body functioning, it needs the energy to burn.
How You Can Make a Change Without Cutting Out Carbs
Carbs don’t have to be your enemy. You can still enjoy the foods you love, lose weight, and feel great—especially during menopause. It’s all about balance and making smarter carb choices.
At Trinity Transformation, we specialise in helping women over 40 navigate weight loss around menopause by focusing on a sustainable, balanced approach to diet and exercise. We understand the unique challenges that come with hormonal changes, including how your body processes carbs and stores fat differently.
Our Fit Over 40 coaching includes:
- Tailored exercise plans that focus on Low Impact Strength Training (LIST) to help you build lean muscle, increase your metabolism, and shed fat in a way that works with your changing body & hormones.
- Personalised nutrition advice to help you eat smarter, create a healthy calorie deficit, and nourish your body without starving yourself or following restrictive diets.
- 1:1 coaching and support to keep you motivated, accountable, and on track to reach your goals. You’ll never feel like you’re doing this alone!
Frequently Asked Questions
What Can I Eat Instead of Bread?
It’s all about small improvements. Swap white bread for seeded, freshly made brown bread. If you’ve already made this swap, try cutting out bread except for on the weekends, and change your breakfast to something higher in protein e.g. a protein smoothie, an omelette or eggs with smoked salmon.
Do Carbs Make You Tired?
Yes, processed carbs can make you feel tired due to rapid blood sugar spikes followed by a crash, whereas whole food carbs provide steady energy without the crash.
What’s the Worst Carb for Belly Fat?
Highly processed carbs like sugary snacks, white bread, and pastries are the worst for belly fat as they cause blood sugar spikes and promote fat storage, especially around the abdomen.
Will Cutting Carbs Help You Lose Weight?
Cutting carbs can lead to short-term weight loss, but it’s more sustainable to focus on reducing processed carbs and eating whole food carbs in moderation for long-term success. Unless you plan to cut out carbs forever, learning to find a balance with carbs that’s right for you will be far more effective and sustainable.
