Menopause and the unintended consequences from weight loss
In our last blog we identified what menopause is and why weight gain is common. Understandably, this can trigger a strong desire to “get control” of weight. Diet culture often amplifies this pressure, promoting restrictive approaches, elimination diets, or aggressive calorie deficits.
However, the pursuit of weight loss during menopause can carry unintended nutritional consequences. When dietary intake becomes overly restrictive or unbalanced, key nutrients that are already critical at this life stage may fall short — increasing the risk of deficiencies, loss of lean mass, reduced bone density, and worsening long-term health outcomes.
Common Ways Women Try to Lose Weight During Menopause
Many women turn to:
Very low-calorie diets
Intermittent fasting or prolonged fasting windows
Low-carbohydrate or ketogenic diets
Skipping meals
Eliminating food groups (e.g., dairy, grains, legumes)
Juice cleanses or detoxes
Appetite suppressing supplements
While some of these approaches may produce short-term weight loss, they frequently compromise dietary quality and sustainability.
The Nutritional Consequences of Restrictive Dieting in Menopause
Menopause is a period where nutrient requirements become more important, not less. Restriction increases the risk of falling short in several key areas.
1. Calcium and Vitamin D Inadequacy
Oestrogen decline accelerates bone resorption and reduces bone mineral density. This significantly increases osteoporosis and fracture risk.
Low energy diets or avoidance of dairy and fortified alternatives can reduce calcium intake below recommended levels.
Consequences may include:
Accelerated bone loss
Increased fracture risk
Height loss and spinal compression
Adequate calcium, vitamin D, protein, and weight-bearing exercise work synergistically to protect skeletal health.
2. Iron Deficiency (and Low Iron Stores)
Although menstrual blood loss ceases after menopause, iron deficiency can still occur, particularly with low total food intake, limited red meat or plant iron sources, or poor absorption.
Low iron status is associated with:
Fatigue
Reduced exercise tolerance
Brain fog
Hair thinning
Chronic restriction reduces both haem and non-haem iron intake and often displaces iron-rich foods.
3. Magnesium Insufficiency
Magnesium plays a role in:
Muscle and nerve function
Glucose metabolism
Blood pressure regulation
Bone mineralisation
Low magnesium intake has been associated with insulin resistance, inflammation, and poorer sleep quality — all relevant to menopausal health.
Restrictive diets low in whole grains, nuts, seeds, and legumes commonly fall short.
4. Low Fibre Intake
Low-carbohydrate or highly processed “diet” patterns often reduce fibre intake.
Fibre is essential for:
Gut microbiota diversity
Bowel regularity
Cholesterol lowering
Glycaemic control
Satiety
Low fibre intake is associated with increased cardiometabolic risk — particularly concerning as cardiovascular disease risk rises after menopause.
5. Inadequate Protein Intake
Protein needs increase with age due to anabolic resistance (reduced muscle protein synthesis response).
Insufficient protein contributes to:
Loss of lean mass
Reduced metabolic rate
Reduced strength and functional capacity
Higher fracture risk
Chronic dieting often prioritises calorie reduction without protecting protein intake.
6. Increased Risk of Disordered Eating Patterns
Repeated cycles of restriction can lead to:
Preoccupation with food
Guilt and shame around eating
Binge–restrict cycles
Reduced trust in hunger and fullness cues
These patterns are associated with poorer mental health and long-term weight instability.
Menopause is not a failure of willpower. It is a new physiological chapter — and it deserves a nutrition approach grounded in adequacy, flexibility, and compassion.
If you would like help managing your health during menopause, or setting yourself up well to enter into it, book an initial consult with one of our dietitians at admin@wardnutrition.health
