Low-carb diets are often promoted for weight management, metabolic health, and fitness—especially among perimenopausal and menopausal women. While some may see short-term changes in weight or body composition, these diets can actually backfire, disrupting hormones, metabolism, and overall well-being.
The Problem with Cutting Carbs
Carbohydrates are the body’s primary energy source. While fats and proteins can serve as secondary fuel, carbs are essential for efficient energy production. The idea that drastically reducing carbs forces the body to burn fat is oversimplified—without enough carbohydrates, the body struggles to metabolize fat effectively.
More critically, when the body senses a lack of calories or carbs, it shifts into conservation mode:
- Slows metabolism
- Reduces thyroid function (lowering T3, the active thyroid hormone)
- Increases cortisol (stress hormone)
- Promotes fat storage, particularly around the abdomen
- Diminishes muscle growth
For women in menopause, this is especially concerning because estrogen decline already impacts glycogen storage and energy use. Without sufficient carbs, the body becomes less efficient at fueling muscles and the brain.
The Cortisol Connection
Low-carb and low-calorie diets spike cortisol, which:
- Disrupts sleep (leading to nighttime wakefulness)
- Worsens hormonal imbalances
- Encourages fat storage over muscle retention
- Contributes to brain fog, irritability, and fatigue
Elevated cortisol also suppresses kisspeptin, a hormone that regulates appetite and metabolism. When kisspeptin drops, hunger increases, satiety signals weaken, and the body holds onto fat—counteracting weight loss efforts.
Performance & Health Risks
- Exercise struggles – Carbs fuel workouts; without them, endurance, strength, and recovery suffer.
- Muscle loss – Low-carb diets hinder hypertrophy (muscle growth) and anaerobic performance.
- Bone & hormonal health – Chronic undereating can lead to irreversible bone loss, metabolic slowdown, and worsened menopause symptoms.
A Better Approach: Mindful Carb Intake
Instead of extreme carb restriction, focus on quality and balance:
✔ Prioritize whole-food carbs – Vegetables, fruits, and whole grains over refined flours.
✔ Pair carbs with protein/fat – This stabilizes blood sugar and sustains energy.
✔ Fuel workouts properly – Eat carbs + protein before and after exercise to optimize performance and recovery.
Key Takeaway
Menopause already challenges hormone balance and metabolism—adding a restrictive diet only worsens stress, fatigue, and body composition struggles. Food is fuel. Eating enough—with the right balance of nutrients—supports energy, mood, and long-term health far better than deprivation ever will.
Instead of low-carb, choose mindful eating—your body (and sanity) will thank you.
