Best Diet Plans for Women Over 40 in the UK

When you cross the age of 40, your body begins to change in subtle but important ways — especially for women. Metabolism slows, hormone levels fluctuate, and muscle mass naturally declines. What worked in your 20s or 30s might now lead to frustrating plateaus or even weight gain.

But there’s good news: by choosing a diet plan that fits your changing body and lifestyle, weight loss is not only possible — it's sustainable. In this UK-focused guide, we’ll explore the best diet plans for women over 40 that promote fat loss, balance hormones, and support overall health.

Why Dieting After 40 Is Different

Before diving into specific diet plans, it’s important to understand what makes weight loss after 40 unique. Some key challenges include:

• Hormonal shifts: Perimenopause and menopause lead to lower oestrogen levels, often causing fat storage around the belly.
• Lower muscle mass: You naturally lose lean muscle, which decreases your resting calorie burn.
• Insulin resistance: Blood sugar becomes harder to control, making carbs more problematic for some women.
• Stress and poor sleep: Cortisol (stress hormone) rises and disrupts metabolism and hunger hormones.

How to Choose the Right Diet Plan

Here are key factors to look for in a diet that will work long-term for women over 40:

• Supports balanced hormones
• Encourages fat loss while preserving muscle
• Reduces inflammation
• Includes high-fibre, nutrient-rich foods
• Easy to maintain with a UK lifestyle and food availability

1. The Mediterranean Diet

The Mediterranean diet is consistently ranked one of the healthiest in the world. It’s ideal for women over 40 because it reduces inflammation, supports heart health, and helps maintain a healthy weight.

What to Eat

• Fresh vegetables and fruit
• Whole grains (like brown rice, oats, quinoa)
• Lean proteins (fish, chicken, beans)
• Healthy fats (olive oil, nuts, seeds)
• Moderate dairy (yogurt, feta, milk)

Why It Works for Over-40s

• Anti-inflammatory — good for joints and hormones
• Improves heart health and reduces belly fat
• Sustainable and flexible for UK lifestyles

2. The Low-Carb (or Moderate Carb) Diet

As insulin resistance can increase after 40, reducing refined carbohydrates is often effective. You don’t need to go zero-carb — just focus on cutting processed ones.

Focus On

• High-protein meals (chicken, eggs, legumes)
• Low-GI vegetables (broccoli, cauliflower, spinach)
• Healthy fats (avocado, olive oil)
• Whole foods — no white bread or sugary cereals

UK Swaps

• Replace toast with eggs and spinach for breakfast
• Swap crisps for hummus and veg
• Opt for cauliflower mash instead of mashed potatoes

3. The High-Protein Diet

Protein is essential for maintaining muscle, supporting metabolism, and feeling full. Women over 40 typically don’t get enough.

Why It’s Effective

• Preserves lean muscle during fat loss
• Reduces hunger hormones
• Boosts metabolism naturally

Top Protein Sources in the UK

• Greek yogurt
• Chicken breast or turkey
• Tuna, salmon, mackerel
• Lentils and chickpeas
• Tofu and tempeh

Try to include 20–30g of protein per meal. You can also use protein powders (whey or plant-based) in smoothies.

4. The Intermittent Fasting Approach

Intermittent fasting (IF) isn’t technically a diet — it’s an eating pattern. Many women over 40 find it helpful for reducing snacking and managing insulin levels.

Popular Methods

• 16:8 method: Eat during an 8-hour window, fast for 16 hours.
• 5:2 method: Eat normally for 5 days, restrict to 500–600 calories on 2 days.

Benefits for Over-40 Women

• Helps regulate insulin and blood sugar
• Reduces calorie intake naturally
• May improve mental clarity and energy

Note: IF isn’t for everyone — especially if you have a history of disordered eating or high stress levels.

5. The Plant-Based Diet

Whether you go fully vegan or just reduce meat, a plant-forward diet is excellent for hormone balance, weight loss, and longevity.

Core Foods

• Legumes (lentils, peas, beans)
• Vegetables and fruits
• Whole grains
• Nuts, seeds, and healthy oils

Why It Helps

• Rich in fibre — keeps you full and aids digestion
• Lower in saturated fat
• Promotes a healthy gut microbiome

UK supermarkets now stock a wide variety of plant-based alternatives, making this lifestyle more accessible than ever.

6. The DASH Diet

DASH stands for Dietary Approaches to Stop Hypertension. It’s designed to lower blood pressure but also helps with weight loss, especially in women over 40 who are at higher cardiovascular risk.

Key Features

• Low in salt
• High in potassium-rich foods (bananas, spinach, beans)
• Balanced carbs, lean protein, and healthy fats

Why It Works

• Reduces bloating and water retention
• Promotes heart health
• Supports gradual and sustainable weight loss

Important Tips No Matter Which Plan You Choose

Stay Hydrated

Women often confuse hunger with thirst. Aim for at least 1.5–2 litres of water per day.

Move Your Body

Diet and exercise go hand-in-hand. Aim for a mix of strength training, cardio, and flexibility exercises.

Sleep and Stress Matter

Get at least 7 hours of sleep and incorporate daily stress-reducing practices like walking, meditation, or journaling.

Be Consistent, Not Perfect

It’s okay to have occasional treats. Focus on long-term habits, not short-term restrictions.

Meal Plan Example for a UK Woman Over 40

Breakfast

• Greek yogurt with berries, chia seeds, and walnuts
• Herbal tea or black coffee

Lunch

• Mixed salad with tuna, olives, and balsamic dressing
• Wholemeal pitta bread on the side

Dinner

• Grilled salmon with steamed broccoli and sweet potato mash
• Camomile tea to unwind

Snacks

• Apple slices with almond butter
• Protein smoothie or boiled eggs

Final Thoughts

There’s no “one-size-fits-all” diet for women over 40. The best plan is one you can stick to, that supports your hormones, and makes you feel energised — not restricted.

Whether it’s Mediterranean, high-protein, or intermittent fasting, consistency is key. Pair your chosen diet with regular movement, quality sleep, and stress management — and you’ll see results in both body and mind.

Ready to start your transformation?
Follow Lose My Extra Pounds for more UK-friendly advice, realistic plans, and motivation designed specifically for women over 40.