Hormones and Weight Management: Adapting Low Carb for Your Life Stage
Eat Well, Not Less—Even in Midlife
When hormones start shifting in perimenopause or menopause, or for men as testosterone levels gradually decline (usually in your 40s and 50s), or if your stress levels are chronically high, your metabolism doesn’t respond the way it used to. You might notice weight creeping up around your middle, cravings spiking out of nowhere or your energy feeling zapped. This is where a personalized, low carb lifestyle, focusing on delicious, satisfying food, not restriction, can make a huge difference.
How Hormones Affect Your Metabolism
Midlife hormone shifts, like lower estrogen, progesterone, testosterone and even thyroid or cortisol imbalances, can decrease insulin sensitivity, meaning your body becomes less efficient at processing carbohydrates—and this can lead to insulin resistance. In women, a decline in estrogen levels is linked to decreased insulin sensitivity, making cells less responsive to insulin. Low progesterone levels, particularly in relation to estrogen, may also impact the delicate balance that affects insulin sensitivity. Some research even suggests that low progesterone can lead to overproduction of insulin. In men, lower testosterone levels are strongly associated with increased insulin resistance and a higher risk of type-2 diabetes. Testosterone has been shown to play a role in glucose uptake into cells, meaning it can help move glucose from your blood into your cells, where it is used for energy.
All these factors may result in a gradual loss of lean muscle mass, leading to a lower metabolic rate. This makes it easier to store fat, especially visceral fat (the fat around the middle), a major contributor to insulin resistance, which can make it harder to maintain stable energy and weight.
In summary, the relationship between various hormones and insulin sensitivity is a complex one. Lifestyle factors, such as diet, exercise, stress management and sleep, play crucial roles in maintaining hormonal balance and improving insulin sensitivity. This is why macronutrient balance is more important than ever for weight wellness and metabolic health. Adjusting your carb intake, increasing protein and focusing on high-quality fats and fiber is key to managing your weight, supporting energy, improving insulin resistance and reducing inflammation.
The Role of Protein, Carbs and Fat
Here's how protein, carbs and fats work with your hormones in this stage of life, especially within a low carb lifestyle:
Protein: Muscle and Metabolism Preserver
- Supports muscle mass, which naturally declines with age and lower hormone levels.
- Helps balance insulin and appetite hormones, such as ghrelin and leptin, making you feel fuller for longer.
- A higher protein intake (1.2 to 2.0 grams per kilogram of body weight) may help counteract the metabolic decline that often occurs in midlife.
Why You Need Protein: Protein becomes the centerpiece of your meals, helping to stabilize blood sugar and preserve lean muscle mass during weight loss.
Fats: Hormone Support and Satiety
- Healthy fats (like those from olive oil, nuts, seeds and avocado) are essential for hormone production, including estrogen, progesterone and testosterone.
- Fats also help absorb fat-soluble vitamins (A, D, E, K), crucial for immune, brain and bone health.
- They promote satiety and steady energy, reducing cravings and overeating.
Why You Need Healthy Fats: Healthy fats replace the energy normally supplied by carbs, while supporting hormonal balance and keeping your hunger in check.
Carbohydrates: Quality Over Quantity
- In midlife, insulin sensitivity often declines, making you more prone to blood sugar spikes and storing fat from refined carbs.
- Choosing low-glycemic, high-fiber carbs (like leafy greens, berries and non-starchy vegetables) may support your gut health and reduce inflammation.
- Adjusting carb intake based on activity, stress and hormonal shifts can optimize your energy and mood.
Why You Need Carbs: The right carbs (think low glycemic and high fiber) help reduce insulin resistance and abdominal fat, supporting weight wellness and better hormone regulation.
Build a Balanced Low Carb Plate
Here’s how to adjust your macros (protein, fat, carbs) for midlife wellness:
Find Your Personal Carb Balance
Everyone’s carbohydrate needs are different. Your ideal range depends on:
- Age and hormone status
- Activity level
- Weight-loss resistance (aka metabolic resistance)
- Medication or insulin sensitivity
Use this chart to identify your starting point:
Daily Net Carb Range | Metabolic Resistance | What It Means | |||
|---|---|---|---|---|---|
20–40 grams | Very High | Hard to lose weight | |||
40–60 grams | High | Weight loss is slow | |||
60–90 grams | Average | Moderate metabolism | |||
90–120 grams | Low | Easy to maintain/lose |
*Raising your activity level or exercise may increase your personal carb balance range.
How to Calculate Net Carbs:Subtract Total Carbs – Fiber – Sugar Alcohols (if applicable) = Net Carbs
How Much Protein Should You Eat?
How to Calculate Your Protein
- Take your weight in pounds and divide by 2.2 to convert to kilograms.
- Multiply by 1.2 to 2.0 grams per kilogram.
Example: A woman weighing 150 pounds (68 kilograms) should aim for 82 to 136 grams of protein per day. A man weighing 190 pounds (86 kilograms) should eat 103 to 172 grams of protein per day.
TIP: Use the Rule of Sevens: Each ounce of cooked meat, poultry, fish or tofu, hard cheese, a cup of dairy or a large egg = ~7 grams of protein
TIP: If you eat 10 to 20 of these “one-ounce” units daily, and you’ll be getting roughly 70 to 140 grams of protein.
Healthy Fat Goals
Some fats are essential for human health. And along with protein, healthy fats help you feel more satisfied and keep your metabolism humming along. In addition to the unprocessed, naturally occurring fat in your food, shoot for:
- Two to four servings (1 tablespoon each) of healthy fats from olive oil, canola oil, coconut oil, flaxseed oil, butter, grapeseed oil, mayonnaise, high-oleic safflower oil, sesame oil and salad dressings (without added sugar).
Sample Low Carb Meal Plans
In midlife, eating well, not less means shifting your macronutrients to match your body’s changing needs. Depending on your personal carb balance, you can take your pick from one of these three low carb meal plans and adjust as needed:
Atkins 20 Sample Low Carb Meal Plan
Atkins 40 Sample Low Carb Meal Plan
Atkins 100 Sample Low Carb Meal Plan
TIP: If you start with a meal plan that has 20 to 40 grams of Net Carbs per day, you can adjust weekly in 5- to 10-gram increments. If you’re tired, craving carbs or gaining weight, try reducing your carb intake. If you feel great with steady energy, you may be at your ideal balance.
Adapting your low carb lifestyle to your stage of life means more energy, fewer cravings, and better weight balance without deprivation. By tuning into your hormones and macros, you’re not just eating better, you’re eating smarter.
Colette Heimowitz, M.Sc.
Nutrition Advisor