{"id":1684,"date":"2026-02-24T15:40:10","date_gmt":"2026-02-24T15:40:10","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1684"},"modified":"2026-02-24T15:41:39","modified_gmt":"2026-02-24T15:41:39","slug":"5-nutrition-myths-about-perimenopause-that-are-making-things-harder-than-they-need-to-be","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1684","title":{"rendered":"5 Nutrition Myths About Perimenopause That Are Making Things Harder Than They Need to Be"},"content":{"rendered":"\t\t
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5 Nutrition Myths About Perimenopause That Are Making Things Harder Than They Need to Be<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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If you feel like your body changed overnight in your 40s, 50s, or even your 30s for that matter\u2026.you\u2019re not imagining it.<\/span><\/p>

Perimenopause, the time leading up to menopause, can bring real shifts in weight, body composition, appetite, energy, sleep, and memory. On top of that, the nutrition information about \u201cthe menopause transition\u201d can be anything from unrealistic to flat out wrong.<\/span><\/p>

As a dietitian, I see women working harder than ever and getting more frustrated than ever.\u00a0 Let\u2019s clear up five of the most common nutrition myths I hear \u2014 and what the evidence actually shows is useful.<\/span><\/p>

Myth #1: \u201cYour metabolism crashes during perimenopause leading to inevitable weight gain.\u201d<\/b><\/h2>

This one is a biggie, and very persistent, but it\u2019s not accurate.\u00a0 It can certainly <\/span>feel<\/span><\/i> like you’re eating less but still gaining weight.\u00a0 But research shows metabolism doesn\u2019t suddenly fall off a cliff as you enter the menopause transition.\u00a0 Studies show it\u2019s actually pretty stable, and while there might be a slight decrease in daily calorie burn, it\u2019s part of the aging process, NOT related to perimenopause.\u00a0 And I\u2019m talking a drop of a few calories, negligible.<\/span><\/p>

So what\u2019s actually going on?\u00a0\u00a0<\/span><\/p>

You\u2019re not going to like this, but with dropping estrogen, your body composition shifts, pulling fat to your middle while simultaneously losing lean body mass.\u00a0 Meaning, even if your weight doesn\u2019t change, it feels like it does when you have to go up a pant size thanks to the shift of fat to your middle and loss of muscle.\u00a0\u00a0<\/span><\/p>

But research shows women really do gain weight during perimenopause.\u00a0 True.\u00a0 The SWAN study found women gained an average of 5lbs over 4 years (2 before menopause, and 2 after).\u00a0 What the SWAN study didn\u2019t find was a change in metabolism.\u00a0\u00a0<\/span><\/p>

So what causes the weight gain?\u00a0 Life.\u00a0 Women tend to be in the peak of their career as they enter perimenopause, possibly still caring for kids AND now possibly caring for aging parents too.\u00a0 Add to that, perimenopause symptoms like poor sleep, brain fog, hot flushes and maybe they\u2019re not working out as much as they think (women are busy!).\u00a0 Dropping estrogen can cause a decrease in energy and women turning to quick carbs like sugary foods can mean extra calories.\u00a0 All this to say, the odds are stacked against women when it comes to maintaining their weight, perimenopause or not.\u00a0\u00a0<\/span><\/p>

Bottom line, your metabolism isn\u2019t changing, but your body composition is.\u00a0 So focus on nourishing foods and movement, but also cut yourself some slack, your body is just doing what it\u2019s genetically coded to do.<\/span><\/p>

Myth #2: \u201cYou have to cut carbs to survive menopause weight gain.\u201d<\/b><\/h2>

This one is everywhere. Given the fact that it has been drilled into women\u2019s heads that \u201ccarbs are the enemy\u201d, they then tend to be the first thing women cut when weight loss is desired.\u00a0 Plus, carbs get blamed for belly fat, insulin resistance, cravings, and \u201chormone imbalance.\u201d Yes \u2014 cutting carbs often leads to quick scale changes, but that early drop is mostly water, not body fat.<\/span><\/p>

\u00a0<\/p>

In reality, carbohydrates are important sources of energy, and whole grains, fruits, vegetables, and dairy provide not only energy, but also:<\/span><\/p>