Perimenopause Weight Loss: Forget Calories and Focus on Macros!
What's a macro? It stands for macronutrient. These are the nutrients your body needs to function, and there are three that are required in larger quantities, hence the name "macro" nutrients. This is an especially important topic for perimenopausal women because we're all struggling with weight gain and are always thinking about what we're eating.
In the health and fitness world, there's a big push for the CICO method of eating. CICO stands for "calories in, calories out". Basically, you eat in a calorie deficit. The thought is that you lose weight when you burn more calories than you're eating, so your body will start burning fat for energy.
It sounds simple, but in reality, it's not sustainable for the long term. And you're not prioritizing the nutrients your body needs. And then there's the fact that when your body is in starvation mode, it will try to protect itself and hold on to the fat it has. This is why perimenopausal women are constantly wondering why they can't lose weight when they've cut back on eating.
And that's why I love macros!
What is PFC?
PFC stands for Protein, Fat, and Carbohydrates—the three essential macronutrients our bodies need to thrive. It was coined by Mark Macdonald, author of the NY Times bestseller Body Confidence. Unlike CICO and other diets that restrict or eliminate certain food groups, the PFC approach emphasizes balance. Your body needs all three macronutrients to function optimally, support metabolism, and keep you feeling your best.
Proteins: Think meat, fish, eggs.
Fats: Olive oil, avocado, butter, nuts, seeds.
Carbohydrates: Veggies and fruits.
Why Do We Need All Three?
Each macronutrient plays a unique role in keeping you energized and balanced:
Protein is the building block for muscles and neurotransmitters and helps boost metabolism.
Fat supports brain function, keeps you full, and slows down carbohydrate absorption, preventing blood sugar spikes.
Carbohydrates are your body's go-to source for quick energy, but they must be paired with protein and fat to prevent energy crashes.
When you eat these macronutrients together, you fuel your metabolism, brain, and energy levels more efficiently than if you consumed any one in isolation.
How to Identify Macronutrients in Food
Some foods contain multiple macronutrients, but they are categorized by their dominant nutrient for simplicity. For example, peanut butter contains protein, fat, and carbs, but since it has the most fat, it's considered a fat.
PFC vs. The Standard American Diet (SAD)
We all know the typical SAD diet is full of refined carbs and unhealthy fats and lacks quality protein and healthy fats. This diet creates major blood sugar spikes, leading to cravings, energy crashes, and weight gain. You know you're stuck on the blood sugar roller coaster if you struggle with mood swings, sugar cravings, low energy, and stubborn weight gain.
The key to avoiding this roller coaster? Balance your meals with PFC.
The Power of "PFC Every Three"
You can take this approach even further and do PFC every 3. You might have heard of this; it means you're eating a balance of the three every 3-4 hours. Eating protein, fat, and carbs every 3-4 hours keeps your blood sugar stable, boosts energy, reduces cravings, and supports weight loss.
Here's how it works:
Protein positively influences the hormone glucagon, which raises blood sugar, while carbohydrates trigger insulin, which lowers it. Meanwhile, fats slow digestion by reducing stomach acid (HCL) release, allowing for more stable blood sugar levels over time. And when blood sugar is stable, your body shifts into "fat-burning mode," releasing stored fat consistently throughout the day. This approach helps you use food as a tool for hormonal balance, making it easier to lose weight and maintain it without constantly feeling hungry. The more balanced you eat, the more your body will tap into stored fat for energy!
Portion Guidelines: How Much PFC Should You Eat?
Protein: Aim for a portion the size of your palm (4-6 oz) at meals or about half that at snacks.
Fat: 1-2 servings per meal (e.g., half an avocado, 1 tablespoon of olive oil, or 2 tablespoons of nut butter).
Carbs: Focus on non-starchy vegetables first (like broccoli or spinach), and limit starchy veggies or fruit to about half a cup per meal.
3 Key Tips for Success with PFC Eating:
Never Eat Carbs Alone: Eating carbs without fat or protein spikes your blood sugar, leading to energy crashes and cravings. Always pair your carbs with protein or fat for sustained energy.
It's Not About Perfection: Don't stress if every meal isn't perfectly balanced. Focus on real, whole foods and listen to your body. You'll feel the difference even if it's not perfect every time.
Timing Matters: Eat a PFC-balanced meal or snack every 3-4 hours, and start within an hour of waking up to keep blood sugar steady and metabolism high. This timing helps prevent hunger, reduces cravings, and supports fat-burning.
How PFC Supports Weight Loss
When you eat carbs alone, your body releases insulin to store those carbs as fat. However, pairing carbs with protein and fat slows down carb absorption, preventing blood sugar spikes. This allows your fat-burning hormone, glucagon, to take over and help you burn stored fat for energy.
Do You Need to Count Calories?
The best part? You don't have to count calories or measure every portion meticulously. The key is to listen to your body's natural signals. Start eating when your hunger level hits a five—not overly full or ravenous—and aim to feel the same after each meal or snack. You're likely eating the right amount if you're hungry every three hours. As you get used to this approach, you'll naturally feel what portion sizes work best for you.
I love this flexible way of eating because you don't have to be perfect. Eating PFC isn't about restrictive dieting—it's about giving your body the balance it needs to feel energized, avoid cravings, and support your metabolism. One of the first ways you notice its effects is the steady energy you'll have throughout the day. No more mid-afternoon crashes! When you add in the improved focus and the ability to burn fat, it's really one of the best eating strategies for women navigating perimenopause.
