So, you’ve probably heard of the Mediterranean diet—it’s been touted as one of the healthiest ways to eat. But when it comes to the Mediterranean diet for menopause, does it really work for weight loss and managing those tricky symptoms?
For many women in their 40s, 50s, and 60s, menopause brings hormonal changes that can make it harder to lose weight, even when following diets that worked perfectly in their 20s and 30s.
You might feel like you’re doing everything right—eating healthy, exercising, and yet, the scale won’t budge. Sound familiar?
This can be especially frustrating when you’re struggling to fit into your favourite clothes, covering up problem areas instead of wearing what you like, and dreading beach holidays because of stubborn weight gain around the middle.
If that sounds like you, keep reading. We’ll dive into whether the Mediterranean diet is the best diet for menopause, the good and the not-so-good, and what might work better for women over 40.
What Is the Mediterranean Diet?
The Mediterranean diet is based on the traditional eating habits of people living in Mediterranean countries like Greece, Italy, and Spain. It’s known for being rich in fruits, vegetables, whole grains, and healthy fats like olive oil.
Unlike fad diets, it promotes a balanced approach to food, focusing on wholesome, unprocessed ingredients.
The diet is centered around these 8 key principles:
- Vegetables and fruits: Large portions (9–15 servings per day)
- Whole grains: Think whole-wheat bread and brown rice
- Healthy fats: Extra virgin olive oil and fish as primary fat sources
- Plant-based proteins: Beans, nuts, and seeds with occasional fish or poultry
- Dairy: A moderate amount of natural cheese and yogurt
- Red meat: Eaten sparingly, with fish and poultry as the main animal proteins
- Sweets and sugary drinks: Little to none
- Wine: A moderate amount, usually with meals
While this diet certainly sounds healthy, the question remains: is it the best diet for menopause weight loss?
Why The Mediterranean Diet For Menopause Could Help
There are some strong positives to following the Mediterranean diet, particularly for women going through menopause:
- Rich in Vitamins and Minerals: With so many fruits and vegetables, you’re getting plenty of essential nutrients like vitamins A, C, and E, which are vital for maintaining good health, especially during menopause.
- Healthy Fats for Hormonal Balance: Extra virgin olive oil and omega-3-rich fish are great for reducing inflammation and supporting heart health, which is especially important as estrogen levels drop.
- High Fibre Content: Whole grains, fruits, and vegetables are high in fibre, which helps with digestion and keeps you feeling full. Fibre is also key in stabilizing blood sugar levels, which can help prevent the energy crashes that often come with menopause.
- Low in Processed Foods: The Mediterranean diet emphasizes unprocessed, whole foods, which are essential for reducing menopause symptoms like hot flashes and brain fog.
These benefits make it clear that the Mediterranean diet is a good starting point for women over 40. But there are also some challenges to consider, especially if you’re trying to lose weight during menopause.
Why The Menopause Diet For Menopause May Not Work
Despite its benefits, the Mediterranean diet has some downsides when it comes to addressing the specific needs of menopausal women:
- Complicated and Vague Guidelines: With so many principles, the Mediterranean diet can feel overwhelming. If your life is already busy—juggling work, family, and household responsibilities—trying to stick to these rules can feel like an extra burden.
- Time-Consuming: Preparing whole grains, vegetables, and fresh meals daily can be time-consuming. Most women in their 40s and 50s don’t have the luxury of slow-paced Mediterranean living. Between work, caring for kids or elderly parents, and managing daily life, you might struggle to stick to this diet consistently.
- Potential for Too Many Carbs: The Mediterranean diet can be carb-heavy if you’re not careful. With staples like bread, pasta, and oats, your meals could be loaded with carbohydrates. That’s problematic because, as estrogen levels drop, your body becomes less efficient at processing carbs, leading to blood sugar spikes, energy crashes, and increased fat storage.
- Lacks Flexibility: The Mediterranean diet doesn’t offer clear guidelines for treats or how to handle special occasions like holidays or work events. Without this flexibility, many women feel stuck or guilty when they can’t follow the diet perfectly, which can lead to yo-yo dieting.
- Alcohol and Menopause Don’t Mix: The recommendation to drink wine with meals can be a problem. Alcohol can exacerbate menopause symptoms like hot flashes, night sweats, and weight gain. Plus, alcohol adds empty calories that make it harder to lose weight, especially around the middle.
The Best Diet Approach For Women Over 40
While the Mediterranean diet has many positives, it’s not always the most effective option for weight loss during menopause. What works better for women over 40 is a simpler, more tailored approach that addresses hormonal changes.
At Trinity Transformation, we recommend Hormonally Balanced Eating. This approach is designed specifically for women going through menopause and focuses on three key areas:
- Calories: Eating the right amount—not too much but also not too little—is essential. Many women struggle with finding the balance, but under-eating can slow your metabolism, making it harder to lose weight.
- Protein: Include protein with every meal to support muscle maintenance, especially as muscle mass tends to decline during menopause. Protein also helps regulate blood sugar, reducing cravings and energy crashes.
- Fibre: Prioritise fibre from fruits, vegetables, and whole grains to aid digestion and keep you feeling full for longer.
We would also recommend avoiding WADS foods—Wheat, Alcohol, Dairy, and Sugar—80% of the time.
These foods can worsen menopause symptoms and lead to weight gain, especially around the belly.
Combining hormonally balanced eating with the right type of exercise, like Low Impact Strength Training (LIST), can help you lose weight, tone up, and feel fantastic—without the complexity of the Mediterranean diet.
Success Story: Julie’s Transformation
Women like Julie, who joined our Fit Over 40 Program, have seen incredible results using this approach. Julie was in her late 40s and had tried everything to lose the extra weight she gained during menopause, but nothing worked.
After following our hormonally balanced eating plan and incorporating LIST, she lost 2 dress sizes in just 12 weeks, regained her confidence, and felt better than ever.
If you’re struggling to lose weight during menopause, you can achieve the same transformation.
Ready to Get Started?
If you’re ready to take control of your health and finally see results, we’ve got the resources to help you get started:
- Download our free guide on how to lose weight and tone up during menopause: [Download here]
- Sign up for our free training on weight loss and fitness for women over 40: [Sign up here]
- Subscribe to our email newsletter for tips, advice, and inspiration sent straight to your inbox: [Subscribe here]
- Learn more about our Fit Over 40 Program and see how you can drop 1-2 dress sizes in 12 weeks: [Learn more here]
Don’t let menopause define your weight loss journey. You can take back control and feel amazing again—starting today!