Higher Fat vs. Low Fat in Women 40+: What’s Better for Fat Loss, Hormones & Muscle?
Why Women 40+ Should Rethink Low-Fat Diets
(Spoiler: It’s not the fat that’s making you fat)
For decades, women have been told that low-fat diets are the key to weight loss and heart health. But if you're a woman over 40, the reality is far more nuanced — and cutting fat too low could actually be working against you. As your body navigates hormonal shifts, muscle loss, and changes in metabolism, understanding the role of dietary fat is essential.
At our small group personal training studio in Hudsonville, MI , we coach women daily through these changes — with both nutritional guidance and muscle-building programs that support long-term fat loss and strength.
So, what’s better: a higher-fat or low-fat approach for women 40+? Let’s break it down.
🧠 1. Hormones, Fat, and the Menopausal Transition
As estrogen begins to decline in your 40s and beyond, dietary fat plays an increasingly critical role in hormone production and balance.
Cholesterol is the precursor to all sex hormones, including estrogen and progesterone.
A study in the Journal of Clinical Endocrinology & Metabolism found that low-fat diets can significantly reduce estrogen levels in pre- and perimenopausal women — potentially worsening hot flashes, mood swings, and fat storage tendencies. [1]
Why this matters for you:
Cutting fat too low may make menopausal symptoms worse and impair your body’s ability to regulate metabolism and burn fat efficiently. A moderate-to-higher fat diet (30–40% of total calories) helps stabilize hormones and reduce the metabolic slowdown that many women 40+ experience.
💪 2. Fat Intake, Muscle Preservation & Strength Training
Women over 40 begin to lose lean muscle mass at a rate of about 3–8% per decade if they’re not strength training. Muscle is critical for fat loss, metabolism, and overall vitality — and fat helps fuel recovery and hormonal adaptation during training.
In our small group personal training sessions in Hudsonville, we focus on progressive strength training for women, paired with moderate fat intake to support:
Recovery from resistance training
Joint and tissue health
Energy stability, especially on lower-carb days
According to research published in Nutrients (2021), diets that are too low in fat can impair strength gains and lead to hormonal dysregulation — especially in women approaching or going through menopause. [2]
Pro tip for women:
Don’t fear fat — embrace it strategically. Combine it with strength-based training 3–4x per week and enough protein, and your body composition (and energy levels) will thank you.
🔍 3. What the Data Says About Fat Loss & Longevity
Contrary to popular belief, low-fat diets don’t always lead to better fat loss — especially for midlife women.
A major study published in JAMA (2018) followed over 600 adults for 12 months and found no significant difference in fat loss between low-fat and higher-fat (low-carb) diets, as long as overall food quality was high and calories were controlled. [3]
A meta-analysis in The American Journal of Clinical Nutrition (2012) concluded that low-carbohydrate, higher-fat diets led to greater reductions in abdominal fat — particularly beneficial for women 40+ at higher risk of insulin resistance. [4]
Bottom line:
A moderate- to higher-fat approach with a focus on whole foods, enough protein, and strength training tends to outperform outdated low-fat diets in women over 40 — especially when the goal is fat loss, muscle maintenance, and hormonal health.
🏋️♀️ Next Steps for Women 40+ in Hudsonville, MI:
If you're done guessing what to eat, sick of one-size-fits-all diet plans, and ready to build lean muscle, feel strong, and balance your hormones, we’re here to help.
Our Small Group Personal Training in Hudsonville, MI includes:
Personalized strength programming for women 40+
Nutritional coaching that fits real life (yes, with fat included!)
Access to sessions 7 days a week with a community that gets it
🎁 Try a free 7-day trial and see how the right training + nutrition combo can transform your body and confidence.
📚 Citations / Studies Referenced:
[1] Low-Fat Diets and Estrogen Levels: The Journal of Clinical Endocrinology & Metabolism
[2] Effects of Low-Fat Diets on Strength Training Outcomes in Women: Nutrients, 2021
[3] DIETFITS Randomized Clinical Trial – JAMA, 2018
[4] Comparison of Low-Fat vs. Low-Carb Diets: AJCN, 2012 Meta-Analysis
