Why What You Eat (and How You Eat) Matters More in Perimenopause

How to work with your body – not against it – to feel full, in control, and reach a healthy weight

If you're in perimenopause and feeling frustrated by changes in your body, especially around your weight - you’re not alone. Hormonal shifts can make it feel like your body is working against you. But here’s the truth: with the right food choices, you can support your body, balance your appetite, and feel like you again.

Let’s start with how different types of food affect your body.

Whole Foods Keep You Full and in Control

When you eat whole, minimally processed foods like vegetables, fruit, legumes, nuts, seeds, and lean meats, your body has to work hard to break them down. That’s a good thing.

This slower digestion means:

• Food moves through your system at a pace that gives your appetite hormones time to communicate with your brain.

• You feel satisfied for longer.

• You’re less likely to overeat or snack mindlessly later.

In short, eating whole foods helps regulate your appetite naturally. You’re nourishing your body and supporting your weight goals at the same time.

Ultra-Processed Foods Hijack Your Hunger

Now think about the last time you opened a packet of biscuits or chips. It’s so easy to keep eating, right? That’s not a lack of willpower, that’s biology.

Ultra-processed foods like crackers, muesli bars, chocolate, and pastries are designed to hi-jack your brain and override your natural fullness cues. Your body doesn’t need to do much work to break them down, so sugars are absorbed rapidly, spiking your blood glucose and insulin levels.

This leads to:

• Quick energy crashes

• Poor appetite regulation

• Cravings for more sugar and carbs

• A cycle of non-hungry eating that’s hard to break

And despite all those calories? You don’t feel full.

Here's the Secret: Work With Your Body, Not Against It

 Yes, weight loss does require a calorie deficit, that’s just physiology. But the real magic happens when you still feel full and satisfied while eating fewer calories. And no, this doesn’t mean obsessive calorie counting or restriction.

Instead, focus on eating in a way that supports satiety, blood sugar balance, and your metabolism. Here’s how:

Your Menopause-Friendly Meal Framework

Prioritise protein and fibre at every meal

• Half your plate: a variety of vegetables

• A quarter of your plate: quality protein (eggs, chicken, fish, lean meats and legumes)

• A quarter: complex carbs (whole grains, legumes)

Eat in order: Start with vegetables and protein first, then move on to carbs. This order slows glucose release and will help you feel full quicker – you will also have more room for vegetables and protein, two key macronutrients for perimenopause.

Lighten up your dinner: Go smaller at night and skip refined carbs, but only if you’ve prioritised breakfast and lunch. A satisfying lunch makes a lighter dinner feel doable.

Limit ultra-processed foods: Take an honest look at what’s in your pantry and fridge. If you know crackers or biscuits are your weak spot, don’t keep them in easy reach, or better yet, don’t buy them.

Set Yourself Up for Success

Research shows that people who maintain a healthy weight don’t necessarily have more willpower, they’ve just created an environment that supports good food choices.

Ask yourself:

• Are the healthiest options the easiest ones in your home?

• Are tempting foods front and centre in the pantry or fridge?

• Can you swap out your usual snack for a fibre rich option like nuts?

Small changes to your food environment can make a big difference. When healthy choices are easy and satisfying, you don’t need to rely on willpower alone.

Final Thought

Your body has changed and so should your approach to eating. This isn’t about dieting or restriction. It’s about working with your biology to feel full, balanced, and in control again.

When you fuel your body with the right foods, you create a ripple effect: better energy, fewer cravings, balanced hormones, and a greater sense of calm and confidence around food.

You’ve got this and I’m here to help guide you.