On a no-carb diet for menopausal women, it’s important to carefully consider fat intake, including high-fat foods like avocados. While avocados are nutrient-dense and often praised for their healthy fats, here’s why it’s not ideal to have too much fat (including from avocados) on a no-carb diet, particularly for menopausal women:

During menopause, hormonal shifts—especially lower estrogen levels—can change how the body stores fat, often leading to increased fat storage, especially around the midsection. Consuming large amounts of high-fat foods like avocados could exacerbate this tendency.

Even healthy sources like avocados, may hinder weight loss efforts by providing an excess of calories and slowing down the body’s need to tap into stored fat for energy. The body’s insulin sensitivity also tends to decrease in menopause, so balancing fat intake is key.

The No Carb Diet Principle

The principle of a no-carb diet is to use stored body fat as the primary source of energy by keeping carbs very low. If fat intake is too high (from avocados, nuts, oils, cream, butter, etc.), the body might preferentially burn the fat from food rather than your stored fat.

This means all your hard work in keeping under your daily carb limit will be thwarted because your body will continue to rely on what you consume as fat for energy instead of breaking down stored fat. This will slow down weight loss and potentially stall fat loss, especially for post-menopausal women who have a harder time metabolizing fat.

Impact of High Fat Foods on the No Carb Diet

Menopausal women often experience a naturally slowed metabolism. A higher intake of fat which can be easy to do since it is tasty and comforting can lead to consuming more calories than the body burns, contributing to a pause in weight loss or even gain.

Avocados are also high in calories, a small serving can easily add up in terms of caloric load, which is something that needs careful monitoring on a no-carb diet. Overconsumption of fats in general could make it harder to maintain the necessary caloric deficit for weight loss.

While salmon is a protein, when fat intake needs to be moderated (like for post-menopausal women aiming for weight loss), it’s important to balance the intake of salmon with other lean protein options

Why More Protein

Prioritizing protein over fat is often more beneficial for menopausal women on a no-carb diet. Protein helps with muscle maintenance, satiety, and overall metabolism. If you’re filling up on high-fat foods like avocados, salmon, cream and cheese, you may not be getting enough lean protein, which is critical for preserving lean body mass and promoting fat loss, especially as muscle mass tends to decline with age.

The Effect of Overloading Fat & Calories

While the No Carb Diet doesn’t focus on calorie counting, it’s still important to be mindful of your overall calorie intake. Even though the primary goal of the diet is to reduce carbs and trigger fat-burning consuming too many calories, especially from high-fat foods can still prevent weight loss or even lead to weight gain.

Foods that are low in carbs but high in calories, such as cheese, nuts, avocados, salmon and oils, can quickly add up and provide more energy than your body needs. If you consistently consume more calories than your body burns, it can hinder the fat-loss process.

Making a Success of the No Carb Diet

While on this program it’s important to montitor portion sizes and pay attention to how much of high-fat, calorie-dense foods you’re consuming. Listen to your hunger cues, only eat until you’re satisfied, not stuffed. Track your progress so you can eliminate things that may be stalling your weight loss. Prioritize lean proteins and low-carb vegetables that allow you to have a nutritious and healthy diet as well as a low daily carb intake. It’s also why your No Carb Coach is vital during your program, helping. you to moderate your fat intake so your body efficiently shifts into ketosis without relying solely on dietary fat.

How to Calculate your Calorie Limit

Let’s assume you are a 55-year-old woman who weighs 90 kg, is 165 cm tall (not factoring in activity level)

10 x 90kg = 900. Add. 6.25 x 165cm = 1031.25 take away 5 x 55 age = 275 take away 161 from total

900 + 1031.25 = 1931 – 275 = 1656 – 161 = 1497 Calories per day max