How to Eat Low-Carb to Balance Hormones After 50

As you move through your 50s and beyond, you’ve probably noticed that the strategies that worked in your 20s and 30s no longer seem to do the trick. Hormonal changes—especially around menopause—can lead to stubborn weight gain, fatigue, and mood swings. Sound familiar?

The key to managing these changes isn’t just about cutting calories or doing more cardio. It’s about understanding how food impacts your hormones—specifically insulin, cortisol, and estrogen. The great news? A low-carb diet, with less than 100 grams of carbs a day, can help you regain control, balance your hormones, and feel more energized.

Here’s how eating low-carb can help balance your hormones after 50 and what steps you can take to make it work for you.

Why Low-Carb Eating is Essential for Hormonal Balance

As we age, our bodies become more sensitive to the effects of insulin. Insulin is the hormone responsible for regulating your blood sugar levels, and when it’s out of balance, it can lead to weight gain, especially around your middle. If you’re noticing stubborn belly fat, it’s likely tied to insulin resistance.

A low-carb diet—one that limits processed grains, sugary foods, and excess starches—helps keep your blood sugar stable. This reduces insulin production and improves insulin sensitivity, making it easier for your body to burn fat instead of storing it. Stabilizing insulin also has a positive ripple effect on other hormones like cortisol (your stress hormone) and estrogen, which tend to fluctuate during and after menopause.

Here’s why reducing carbs matters:

• Fewer blood sugar spikes: Eating fewer carbs means your blood sugar levels remain steady, preventing those crashes that leave you feeling sluggish and craving sweets.
• Reduced insulin resistance: Lower carb intake allows your body to become more efficient at using insulin, reducing belly fat and overall inflammation.
• Better cortisol management: When insulin is stable, cortisol is less likely to spike, helping you manage stress and avoid the fat-storing effects of chronic stress.

How to Eat Low-Carb for Hormone Balance

Eating low-carb doesn’t have to be complicated. The goal is to keep your daily intake of carbohydrates under 100 grams, focusing on nutrient-dense, whole foods that support your hormones. Here’s a breakdown of how to build balanced, hormone-supportive meals.

1. Prioritize Protein for Steady Blood Sugar

Protein is your best friend when it comes to balancing hormones. Not only does it keep you full, but it also has the least impact on your blood sugar levels compared to carbs. Eating enough protein helps maintain muscle mass, which naturally declines as we age, and supports the production of vital hormones like estrogen and progesterone.

Protein-rich foods to include:

• Grass-fed meats (beef, chicken, turkey)
• Wild-caught fish (salmon, sardines, mackerel)
• Eggs
• Dairy (if you tolerate it well)
• Plant-based options like tofu and tempeh (for vegetarians)

Aim to include a good source of protein at every meal—about 4-6 ounces of meat or a couple of eggs can go a long way in keeping you satisfied and balanced.

2. Emphasize Healthy Fats to Support Hormone Production

Hormones are made from fat, so you need healthy fats in your diet to keep your hormone levels in check. Eating the right fats also helps your body absorb fat-soluble vitamins like A, D, E, and K, which play a role in everything from skin health to mood regulation.

Healthy fats to include:

• Avocados and avocado oil
• Olive oil
• Nuts and seeds (almonds, walnuts, chia seeds)
• Fatty fish (salmon, sardines)
• Grass-fed butter or ghee
• Coconut oil

These fats provide the building blocks your body needs to produce hormones and help keep you satiated so you’re less likely to reach for carb-heavy snacks.

3. Focus on Low-Carb Vegetables for Fiber and Nutrients

Vegetables should make up the bulk of your carbohydrate intake. They’re packed with fiber, which helps stabilize blood sugar and improve digestion. Plus, they provide essential vitamins and minerals that support overall health, including hormone production.

Low-carb veggies to prioritize:

• Leafy greens (spinach, kale, arugula)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Zucchini, bell peppers, cucumbers
• Asparagus, mushrooms, onions
• Tomatoes (in moderation)

Aim for 6-8 cups of veggies per day. They’re nutrient-dense, filling, and low in calories—making them a key player in your low-carb strategy.

4. Limit Starchy Carbs and Choose Wisely

While you don’t need to eliminate carbs entirely, it’s important to choose high-quality, whole food sources of carbohydrates that don’t spike your blood sugar.

Smart carb choices under 100 grams per day:

• Sweet potatoes (1 small sweet potato has about 23 grams of carbs)
• Berries (½ cup of blueberries has about 10 grams of carbs)
• Squash or pumpkin
• Quinoa or lentils (in small amounts)

Stick to one or two servings of these higher-carb foods per day, ideally after a workout or during your most active times.

The Benefits of Intermittent Fasting for Hormone Balance

In addition to lowering carbs, intermittent fasting can be a powerful tool for women over 50. By eating within a specific window—say an 8-hour eating window followed by 16 hours of fasting—you give your body a break from constant digestion. This can improve insulin sensitivity and help reduce inflammation.

Benefits of intermittent fasting include:

• Better insulin sensitivity: Your body becomes more efficient at using insulin, helping to stabilize blood sugar.
• Increased fat-burning: During fasting, your body taps into stored fat for energy, helping you shed stubborn pounds.
• Hormonal balance: Fasting can help regulate key hormones like human growth hormone (HGH), which supports muscle maintenance and fat loss.

Start with a simple 12-hour fast (for example, finish eating at 7 p.m. and don’t eat again until 7 a.m.) and gradually extend it as you get more comfortable.

What a Low-Carb Day Looks Like

Here’s a sample day of low-carb eating under 100 grams of carbs that supports hormone balance:

• Breakfast: Scrambled eggs with spinach and avocado (6g carbs)
• Lunch: Grilled chicken salad with mixed greens, olive oil, and lemon vinaigrette (10g carbs)
• Snack: A handful of almonds or a small cup of Greek yogurt (5g carbs)
• Dinner: Baked salmon with roasted Brussels sprouts and a small serving of sweet potato (30g carbs)

Total: About 51g of carbs, leaving room for a small portion of berries or a higher-carb snack if needed.

Strength Training for Hormonal Health

Alongside your low-carb eating plan, it’s essential to include strength training in your routine. As women age, muscle mass naturally declines, which impacts metabolism and hormone regulation. Strength training helps:

• Boost metabolism: Muscle burns more calories than fat, even at rest.
• Improve insulin sensitivity: Regular resistance training can make your body more efficient at using insulin.
• Reduce cortisol: Exercise, especially strength training, helps reduce stress hormones and improve your mood.

Aim for 2-3 sessions of strength training per week to build muscle, support your metabolism, and help keep your hormones balanced.

Take Control of Your Hormonal Health

Hormonal changes after 50 don’t have to derail your life. By following a low-carb eating plan, focusing on whole, unprocessed foods, and incorporating intermittent fasting and strength training, you can support your body’s natural ability to balance hormones.

Start small. Cut back on refined carbs, increase your protein and healthy fats, and experiment with fasting windows. Remember, it’s not about perfection but making sustainable changes that work for you. You can thrive through these changes and feel empowered in your body again.

Ready to make a change? Let’s work together to create a low-carb plan that helps you feel your best, inside and out.