Best Diet for Women Over 40 to Lose Weight | FB40
What is the best diet for women over 40 trying to lose weight?
Why does losing weight after 40 feel harder?
Women over 40 come to see Juli and me for all sorts of reasons… but the number one thing we're asked about is weight loss. Hands down. Without a shadow of a doubt.
There may be other underlying things going on that contribute to weight gain, which we need to work on with our clients, but the key complaint is often that additional weight gained in midlife or during the menopause transition is proving particularly difficult to shift.
It's not hard to see why either. Women have long been conditioned by society to achieve whatever body ideal happens to be the zeitgeist of the day. And in the 70s, 80s and 90s, when many of our clients were growing up, curves were out and thin was most definitely in.
The weight-loss industry jumped on this with gusto. Decades of restrictive diets, calorie counting, food rules and promises of rapid results have left many women feeling like they've spent much of their adult lives either on a diet or thinking they should be.
And that can get even more challenging as they get older.
Those crazy eat-less/work-out-more diets that seemed to work when they were younger may no longer produce the same results. Their body shape may be changing, life is often busier than ever, and there's no shortage of conflicting advice out there.
Keto, intermittent fasting, low-carb, calorie counting and now the so-called menopause diet. Everyone seems to have an answer. Some approaches work for a bit, some don't work at all, and maintaining weight loss over the longer term can be difficult.
So how do we approach this conundrum?
First of all, rather than asking which diet wins, we need to ask ourselves what makes a diet — and by diet we mean the kind of food a woman eats, not some crazy restrictive plan — effective, health-giving and sustainable.
If you're looking for a way of eating that follows those three principles, then the Mediterranean diet is probably a very good place to start, given its association with better cardiovascular and metabolic health, and its potential to support a healthy body weight.
But more of that later.
Is there actually a best diet for weight loss?
The truth? Not really.
A number of different dietary approaches can help you lose weight. Low-carb, low-fat and other eating patterns can all support weight loss — but the differences between them are often surprisingly small.
Lots of factors come into a weight-loss plan for women over 40, but the old laws of thermodynamics still apply: to achieve weight loss, you need an energy deficit over time, regardless of which dietary approach you follow.
That doesn't mean the quality of your food doesn't matter. Far from it. What you eat can influence hunger, fullness, nutritional adequacy and how easy or difficult it is to maintain that deficit.
A study published in The BMJ by Ge et al. (2020) examined 121 randomised trials involving nearly 22,000 participants. It found that several popular diets produced modest weight loss, but differences between the approaches were generally small. The weight-loss benefits also tended to diminish over time [1].
So, the truth is, no diet is going to work equally well for everyone. Food quality, personal preferences, health, lifestyle and whether an approach can be sustained over time all come into play.
And that's particularly relevant when we start looking at what happens in midlife.
What actually changes after 40?
As women get older, the ageing process and, for many, the menopause transition can affect body composition and where fat is distributed.
Research from the Study of Women's Health Across the Nation found that the menopause transition was associated with accelerated gains in fat mass and reductions in lean mass, without a corresponding acceleration in overall weight gain [2].
In other words, changes in body shape and waistline aren't always accompanied by dramatic changes on the scales.
Preserving muscle mass through adequate protein intake and some form of resistance training therefore becomes increasingly important.
Then you have to factor in the typical lifestyle pressures on women over 40.
Demands on time and attention can come from a long list: children, teenagers, partners, friends, ageing parents, work, and a general inability to say no when the PTA or another community group comes calling.
Perfectionist tendencies on the one hand, and imposter syndrome on the other — or, at times, both at once — can also play a role in overall stress levels.
The result can be poor sleep, increased stress, less helpful eating habits or emotional eating, and time pressures that reduce opportunities for movement. All of which can create something of a vicious circle.
Then other health considerations may also come into play: blood pressure, cholesterol, blood glucose regulation, medications and existing health conditions can all influence nutritional choices and priorities.
None of this means that weight loss becomes impossible after 40. But it does mean that simply telling a woman to eat less and exercise more is unlikely to address everything that's going on.
Why is a Mediterranean-style diet such a good starting point for women over 40?
The Mediterranean diet is actually more of a dietary pattern than a rigid diet or fixed meal plan.
Its main principles are plenty of vegetables, fruit, pulses, wholegrains, nuts, seeds and olive oil, alongside fish and other sources of protein, with less emphasis on highly processed foods and excessive amounts of red and processed meat.
Which all sounds perfectly sensible.
And there are several reasons why we like it.
Cardiovascular health
There's substantial evidence supporting Mediterranean-style eating for cardiovascular health. This is particularly relevant during midlife, when cardiovascular risk tends to increase with age and the loss of oestrogen after menopause can influence several cardiovascular risk factors.
Nutritional quality
It's naturally rich in fibre, unsaturated fats, vitamins, minerals and a wide variety of plant foods. It also provides flexibility to include appropriate sources of protein, which become particularly important when trying to preserve muscle during weight loss.
Flexibility
It can be adapted to different budgets, cuisines, preferences and family circumstances.
You don't need to live beside the Mediterranean, spend a fortune on ingredients or eat grilled sardines every Tuesday to benefit from the underlying principles.
Potential benefits during menopause
There's also some promising research specifically involving menopausal women.
A 2024 systematic review by Gonçalves and colleagues examined seven intervention studies exploring Mediterranean-style eating in menopausal women.
The findings suggested potential improvements in areas including body weight, blood pressure, cholesterol and triglycerides [3].
However, the number of studies was relatively small, so we shouldn't get carried away with claims that the Mediterranean diet is some kind of magical menopause treatment.
The evidence for general cardiovascular and metabolic health is stronger than the evidence that Mediterranean eating directly improves symptoms such as hot flushes or night sweats.
The French connection
Interestingly, Mediterranean-style eating is also recognised in French menopause guidance.
Clinical practice recommendations published in 2021 by the French College of Gynaecologists and Obstetricians (CNGOF) and the French menopause research group GEMVi discuss Mediterranean-style eating as part of supporting cardiovascular health in postmenopausal women.
They also highlight the importance of adequate protein, physical activity and avoiding unnecessarily restrictive diets [4].
And that's a useful distinction.
We're not recommending Mediterranean-style eating because it's a special menopause diet. We're recommending it because it provides a well-supported foundation for long-term health, which can then be adapted to suit an individual's needs.
How do you adapt Mediterranean eating if weight loss is your goal?
Eating a few more olives and switching to extra virgin olive oil is not going to automatically produce weight loss.
Mediterranean-style eating is a great nutritional foundation, but if weight loss is your goal, there are still a few things worth thinking about.
Energy intake
What we eat is important.
Whole foods, cooked from scratch where possible, lots of vegetables, pulses, wholegrains and good-quality protein are all great reasons to go Mediterranean.
But while many factors play into weight loss as we get older, you still need an appropriate calorie deficit over time to lose weight.
So portion sizes remain important.
One simple way we sometimes help clients think about portions is by using their hands as a rough guide:
Palm: A portion of protein-rich food.
Cupped hand: A portion of starchy carbohydrates.
Fist: A portion of vegetables.
Thumb: A portion of fats such as oils, nut butters or spreads.
These aren't rigid rules or necessarily the right quantities for everyone. They're simply a useful visual starting point when you don't want to weigh and measure everything you eat.
Your actual needs will depend on factors including your body size, activity, health and goals. Some people will need larger portions, others smaller, and the balance between food groups may vary.
The important thing is to start paying attention to what and how much you're eating, rather than automatically cutting everything back.
This is consistent with NICE guidance, which recommends individualised dietary approaches that support nutritional balance and an appropriate energy deficit [5].
Protein
Protein intake is important, particularly when you're losing weight and want to preserve muscle mass.
But before rushing out to buy protein powders or doubling the amount of chicken on your plate, have a look at what you're already eating.
Are you including a meaningful source of protein in your main meals?
Breakfast is often a useful place to start. If you're currently grabbing a slice of toast or a bowl of cereal and finding yourself ravenous by 10.30 am, adding some Greek yoghurt, eggs, cottage cheese or another protein-rich food may help.
A high-protein shake can also be a practical option when appropriate, but it's certainly not essential.
The aim isn't to consume protein at every possible opportunity. It's to make sure you're getting enough to support your needs.
Fibre
Fibre is another important consideration, both for digestive health and for helping meals feel satisfying.
The UK recommendation for adults is around 30g of fibre per day, yet many people fall well short of that [6].
Mediterranean-style eating naturally lends itself to increasing fibre because it includes plenty of vegetables, fruit, pulses and wholegrains.
You may also have heard of aiming for 30 different plant foods per week. That's a useful way to encourage variety, although it's not an official fibre recommendation and isn't something you need to achieve to have a healthy diet.
If your current fibre intake is low, start by making gradual changes.
Add some beans or lentils to a soup, choose wholegrain bread more often, include an extra portion of vegetables or add some berries to breakfast.
Small changes add up, and increasing fibre gradually gives your digestive system time to adjust.
Eating patterns
Mediterranean-style eating is more of a lifestyle than a diet, and how you eat can be just as relevant as what you eat.
Try to establish an eating pattern that works for you, whether that's three regular meals or another structure that helps you manage hunger and energy.
Slow down when eating where possible.
Stop grabbing sandwiches or salads on the go and eating them while simultaneously answering stressful emails from clients.
Try planning meals at the start of the week. When you have some idea of what you're going to eat each day, you're less likely to find yourself starving at 8 pm and reaching for whatever's easiest.
And keep an eye on those little extras that can slip under the radar. The 'mummy tax' of pinching a bite, lick or taste of something the kids are having, the biscuits that accompany every cup of tea or the handfuls of snacks eaten while preparing dinner might be contributing more than you realise.
None of these foods needs to be forbidden. It's simply worth becoming aware of habits that may be increasing your energy intake without adding much enjoyment or satisfaction.
Alcohol is also worth considering. Apart from contributing calories, it can affect sleep and make it harder to stick with the eating habits you've intended.
Again, this isn't about never enjoying a glass of wine. It's about understanding where the opportunities for change might be.
Strength and movement
Although we're discussing diet, movement deserves a mention.
The Mediterranean lifestyle has traditionally incorporated plenty of everyday physical activity as well as eating patterns.
Where you can, move naturally and regularly.
Leave the car behind occasionally, walk more, climb the stairs rather than take the lift, and find ways to spend less time sitting.
And don't forget strength training.
Maintaining muscle becomes increasingly important with age, particularly when you're trying to lose weight. Some form of regular resistance training, whether using weights, machines, resistance bands or bodyweight exercises, can help.
You don't need to become a bodybuilder, but challenging your muscles progressively is a very good idea.
What about intermittent fasting, keto and low-carb diets?
Most weight-loss diets ultimately rely on the same principle.
Whether you're eating only during certain hours, reducing carbohydrates or cutting back on fats, successful weight loss generally involves reducing your overall energy intake.
And that doesn't mean those approaches can't work.
Intermittent fasting provides a useful structure for some people. Others find it leaves them excessively hungry or doesn't fit their lifestyle.
Some people enjoy lower-carbohydrate eating. Others find it restrictive or difficult to sustain.
Neither approach is automatically right or wrong.
When assessing another way of eating to lose weight, consider this: are the changes you're being asked to make sustainable?
Could you imagine eating this way in six months? A year? Longer?
If the answer is no, it may be worth reconsidering.
That's one of the advantages of Mediterranean-style eating. It provides a flexible foundation that includes foods you can enjoy, supports nutritional quality and can be adapted without following a long list of unnecessary restrictions.
Five questions to ask yourself before starting another diet
Before signing up for yet another diet plan, ask yourself:
Am I clear about what I want to achieve, beyond simply weighing less?
Does my current diet provide enough protein, fibre and other important nutrients?
Could changes to my eating habits, portion sizes or alcohol intake make a meaningful difference?
Are sleep, activity, health conditions or life circumstances affecting my ability to make changes?
Can I imagine eating this way in six months or a year's time?
For most people we work with, we find they don't need a complete dietary overhaul, and they certainly don't need another lecture about protein.
Sometimes the biggest improvements come from identifying a couple of things to work on and actually working on them.
Which sounds rather less exciting than the latest miracle menopause diet, but is often considerably more useful.
So, what is the best diet for women over 40 trying to lose weight?
In reality, the best diet should be a starting point, not a prescription.
If you want a sensible place to begin, Mediterranean-style eating has a lot going for it. It provides a flexible, nutritious foundation, with benefits that extend well beyond the number on the scales.
But it isn't a magic weight-loss diet, and it doesn't automatically become the right answer for everyone over 40.
Weight loss still requires an appropriate energy deficit, and long-term success depends on finding an approach that works for you.
What matters is how you adapt that foundation to your own nutritional needs, health, goals and everyday life.
Because the best diet isn't necessarily the one with the most impressive claims.
It's the one that helps you achieve what matters to you, while supporting your health along the way.
Want to find your starting point?
Your diet is only one part of the picture.
Sleep, movement, stress and the demands of everyday life can all influence how you feel and the changes you're able to make.
Our free Midlife Health Check-In helps you explore six areas of your health and identify where you might want to focus your attention.
Take your free Midlife Health Check-In here
References
Ge L, Sadeghirad B, Ball GDC, da Costa BR, Hitchcock CL, Svendrovski A, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. BMJ. 2020;369. doi: 10.1136/bmj.m696.
Greendale GA, Sternfeld B, Huang M, Han W, Karvonen-Gutierrez C, Ruppert K, et al. Changes in body composition and weight during the menopause transition. JCI Insight. 2019;4(5). doi: 10.1172/jci.insight.124865.
Gonçalves C, Moreira H, Santos R. Systematic review of mediterranean diet interventions in menopausal women. AIMS Public Health. 2024;11(1):110-129. doi: 10.3934/publichealth.2024005.
Lecerf JM. Conseils nutritionnels pour la femme ménopausée. RPC Les femmes ménopausées du CNGOF et du GEMVi. Gynecol Obstet Fertil Senol. 2021;49(5):349-357. doi: 10.1016/j.gofs.2021.03.014.
National Institute for Health and Care Excellence. Overweight and obesity management. NICE guideline NG246 [Internet]. London: NICE; 2025 [cited 2026 Oct 25]. Available from: https://www.nice.org.uk/guidance/ng246.
National Health Service. How to get more fibre into your diet [Internet]. NHS [cited 2026 Oct 25]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.
