Why undereating backfires during menopause
Is Your “Healthy” Lifestyle Draining You During Menopause?
If you’re over 40 and still relying on the old “eat less, move more” approach but you’re feeling more exhausted, emotional, and stuck than ever, you’re far from alone. What worked in your 20s or 30s simply doesn’t apply anymore. Your body is no longer responding to restriction, it’s asking for support.
Here’s the truth, menopause isn’t the time to deprive yourself. It’s the time to nourish and rebuild.
Many women unintentionally under-eat during perimenopause and post-menopause, thinking they’re being “healthy.” But if you’re constantly tired, dealing with weight gain, mood swings, poor sleep or low energy, it may be your low-calorie routine that’s holding you back.
Let’s explore why under-eating in midlife is doing more harm than good and what your body really needs to feel energised, balanced, and strong.
Why eating less can backfire in your 40’s and 50’s
1. Your Metabolism Naturally Slows — So You Must Preserve Muscle
As oestrogen levels naturally decline, your metabolism begins to slow. If you’re not fuelling your body properly, you risk losing precious muscle which is key to keeping your metabolism active.
When you’re eating too little:
You lose lean muscle (which helps you burn fat)
Fat storage increases especially around your waist
You feel drained, not lighter
Many women wonder, “why am I gaining belly fat in menopause?” Muscle loss and a slower metabolism are big contributors.
2. Hormone Fluctuations Need Nutritional Support
As you move through perimenopause into post-menopause, your body produces less oestrogen and progesterone. Combine that with a restrictive diet, and stress hormones like cortisol surge, leading to a hormonal rollercoaster.
This imbalance can trigger:
Blood sugar crashes
Hot flushes and restless nights
Weight gain, especially around the middle
Irritability, anxiety, or low mood
Your hormones don’t need “discipline”, they need balanced, consistent meals with proper nutrients. Wondering how to eat during perimenopause? Start with consistent, balanced meals that include good quality protein, healthy fats, and fibre.
3. Low-Calorie Diets Miss the Mark on Nutrients Women Over 40 Need
Menopause nutrition isn’t about less, it’s about more of the right things.
At 1,200–1,500 calories a day, it’s nearly impossible to meet your body’s basic nutritional needs.
What’s often lacking:
Protein for lean muscle and metabolism
Omega-3s for brain and heart health
Magnesium & B Vitamins for energy, sleep, and mood
Vitamin D, Zinc & Iron for immunity and hormone function
Calcium to protect bone density as oestrogen declines
If you’re eating less and still feeling exhausted, your diet may be missing or low in key nutrients to support you through this midlife phase. You may be falling short in all the places your body needs it most!
4. The Restrict–Rebound Cycle Doesn’t End After 40
Depriving your body, at any age, triggers survival mode.
And that means:
Intense food cravings
Evening or weekend bingeing
Feeling out of control around food
This is not a willpower issue. It’s a biological survival mechanism and it becomes more intense with hormonal changes.
If you’re stuck in the “dieting and calorie restriction” all week, binge on the weekend loop it’s time to stop dieting after 40 and start thinking nourish.
How to Eat for Hormone Balance and Energy in Midlife
If you’re experiencing sudden weight changes, sleep issues, hot flushes, low moods or fatigue, it’s not your imagination. These shifts are deeply tied to hormonal changes in your 40s and 50s. And no diet will “fix” that. But nourishment can help.
Here’s what a supportive, midlife-friendly way of eating really looks like:
Three balanced meals a day (with enough food!)
Plenty of protein to protect and build muscle
Healthy fats to support hormone production
Fibre-rich foods to regulate blood sugar and digestion
What Nourishing Your Body After 40 Really Looks Like
When you stop underfeeding your body and start giving it what it needs, everything begins to shift in a good way:
More steady, all-day energy
Better quality sleep
A more stable, uplifted mood
Fewer cravings and “out of control” eating
A weight that feels natural and sustainable
A body that finally feels like it’s working with you
This is what thriving through perimenopause and post menopause can look like: a body that feels supported, strong, and finally working with you not against you.
Final Takeaway - Reclaim Your Energy with Nourishment, Not Restriction
Midlife is not the time to fight your body, it’s the time to work with it. You don’t need another diet. You need nourishment, structure, and a compassionate approach that actually fits your stage of life. Stop punishing your body.
Ready to Eat for Energy, Balance & Body Confidence?
Book your free discovery call today, and let’s explore how to support your hormones, metabolism, and overall wellbeing without restriction, obsession, or burnout.
Book a free discovery call to find out more at The Nourished Sprout
I look forward to speaking to you soon
Elaine
The information contained in this blog is not intended to treat or diagnose any medical condition.
