TL;DR
Both keto and low-carb diets can help women during menopause manage weight and improve metabolic health, but they work differently. Keto sharply limits carbs to trigger ketosis, while low-carb allows more flexibility and long-term sustainability. This guide compares the two approaches, explains how they impact hormonal changes in midlife, and offers supplement and lifestyle tips for best results. Learn more in our best perimenopause supplements guide and our hormones & metabolism deep dive.
Introduction – Laura’s Journey
Laura, 48, was frustrated. Despite exercising regularly and eating what she thought was a healthy diet, her waistline kept expanding. Her energy was low, and she felt constantly bloated. Research led her to two popular midlife weight-loss strategies—keto and low-carb diets. But which one would fit her life, support her hormones, and help her drop the stubborn pounds?
Her story is familiar for many women in perimenopause and menopause. Hormonal changes—declining estrogen, fluctuating progesterone, and elevated cortisol—alter metabolism, muscle mass, and fat storage. (We cover this in detail in our hormones & metabolism guide.)
Why Menopause Changes the Weight Loss Game
During menopause:
- Estrogen declines → increased belly fat and reduced muscle mass.
- Progesterone drops → disrupted sleep and fluid retention.
- Cortisol rises from stress → fat storage in the abdomen.
- Carb metabolism changes too—your body becomes more insulin resistant, meaning you may benefit from reducing carb intake.
The Keto Diet in Midlife
Basics:
- Carbs: 20–50g/day
- Fats: 70–75% of calories
- Protein: 20–25% of calories
Benefits:
- Rapid initial weight loss
- Appetite suppression
- Improved insulin sensitivity
Drawbacks:
- Adaptation side effects (“keto flu”)
- Socially restrictive
- Risk of nutrient gaps without planning
The Low-Carb Diet in Midlife
Basics:
- Carbs: 50–150g/day
- Balanced fats and proteins
Benefits:
- More flexibility and variety
- Easier to maintain long-term
- Supports stable energy and mood
Drawbacks:
- Slower initial weight loss than keto
- Requires mindful carb selection to avoid blood sugar spikes
Side-by-Side Comparison Table
,
| Factor | Keto | Low-Carb |
|---|---|---|
| Carb Limit | 20–50g/day | 50–150g/day |
| Sustainability | Challenging long-term | Easier for most |
| Speed of Weight Loss | Faster initially | Steadier over time |
| Food Variety | Limited | More flexible |
| Menopause Symptom Impact | May reduce cravings & hot flashes | Supports stable mood & energy |
Hormonal Responses
Keto:
- Strong insulin-lowering effect
- May reduce hunger hormones
- Overly strict keto may raise cortisol if under-eating
Low-Carb:
- Moderately lowers insulin without extreme stress on the body
- Easier to combine with exercise
- Allows carb cycling to support thyroid and progesterone
Supplements to Enhance Either Diet
From our perimenopause supplements guide:
- MCT Oil – boosts ketone production and energy
- CLA & GLA – supports fat metabolism
- Chromium Polynicotinate – improves insulin sensitivity
- Electrolytes – prevents keto flu fatigue
Why Buy: Diet Support Essentials for Midlife
| Benefit | Why It Matters |
|---|---|
| Appetite control | Prevents overeating during calorie deficit |
| Stable energy | Avoids mid-afternoon crashes |
| Improved sleep | Supports hormonal regulation |
| Enhanced fat burn | Works with hormonal shifts |
| Mood stability | Reduces cravings and stress eating |
Story Beat – Laura’s Decision
Laura started with keto for 4 weeks, lost 7 pounds, but struggled with social events and meal prep. She transitioned to a low-carb approach, added MCT oil and strength training, and continued to lose weight steadily while feeling more energetic and balanced.
FAQs
Which diet is best for menopause weight loss?
It depends on your goals, lifestyle, and preference for flexibility.
Can I combine keto and low-carb?
Yes—many women use keto short-term and switch to low-carb for maintenance.
Do I need supplements?
Not required, but they can enhance results and support hormone health.
Will I lose muscle on keto?
Not if you eat adequate protein and do resistance training.
Does low-carb work without exercise?
Yes, but results improve with activity.
How-To Checklist
- Choose a carb target (keto: 20–50g; low-carb: 50–150g)
- Plan balanced meals with protein, fat, and non-starchy vegetables
- Track progress and adjust
- Strength train 2–3x/week
- Support hormones with targeted supplements
Key Points Recap
- Both keto and low-carb can help menopausal women lose weight, but differ in carb limits and sustainability.
- Keto offers faster early results; low-carb is easier long-term.
- Hormone changes in menopause make carb control beneficial.
- Supplements like MCT oil, CLA, and chromium can enhance results.
- The best diet is the one you can maintain consistently.
