Primal Diet Lifestyle

Looking for the ultimate menopause diet to lose weight? Unlike “diets” you’ve tried in the past, think of the Primal diet as more of a way of life, or a lifestyle. During menopause, many women struggle to lose weight due to the significant hormone changes taking place in the body. 

You may also experience high levels of stress, difficulty sleeping, hot flashes, and so many other menopause-related symptoms. Women in perimenopause or menopause can benefit from the Primal diet in many ways, including:

  • Hormone regulation (female hormones, cortisol, leptin, etc)
  • Managing blood sugar/insulin resistance, supporting weight loss
  • Improved sleep
  • Managing stress
  • Focus on light movement instead of chronic cardio
  • Promoting the consumption of protein

Primal vs. Paleo Diet: What’s the difference?

By now, surely you’ve heard of the paleo diet. The paleo diet, inspired by the “Paleolithic Era” includes foods that humans ate around 2.5 million to 10,000 years ago. You might have heard this diet referred to as the “caveman diet” or “stone age diet” too. The whole idea behind the paleo lifestyle is to eat in a manner similar to our ancestors.

While the paleo diet is quite similar to the Primal diet, they have a few important differences. Both diets focus on eating a diet full of rich and natural foods, without processed ingredients. This means meals are focused on lots of protein, vegetables, and traditional fats and do not contain gluten, grains, or added sugar.

menopause diets to lose weight

Menopause Diets to Lose Weight: Primal Diet

The Primal diet is a less restrictive and more sustainable version of the paleo diet. Think of it as a “sub-set” of the paleo diet. The focus of a Primal diet is to balance your hormones, revamp your food and lifestyle choices, and support your overall health. As you search for menopause diets to lose weight, I encourage you to learn more about the Primal diet.

So, what do you eat on the Primal diet? 

  • Vegetables
  • Meats
  • Fish and Seafood
  • Eggs
  • Spices and Herbs
  • Healthy Fats
  • Fruits

Consumption of Dairy

Those on a standard paleo diet do not consume any form of dairy. The reason for this is due to specific proteins found in dairy, known as caseins. Some people are highly sensitive to caseins, leading to unwanted symptoms.

Unlike the paleo diet, a Primal diet allows you to enjoy dairy in moderation (if you tolerate it). People who have dairy intolerance symptoms should not consume dairy. When consuming dairy on a Primal diet, focus on raw and fermented dairy products. To take it a step further, aim to consume full-fat dairy (no low fat dairy products) that are sourced from pasture-raised animals.

Consumption of Nightshades and Legumes

The paleo diet does not include the consumption of legumes, as they are high in lectins and phytic acid. This goes along with the “grains” theory, suggesting that some people are highly sensitive to these components. In contrast, a Primal diet allows for the occasional consumption of legumes. Nightshade vegetables, such as eggplant, can also be consumed in moderation.

Consumption of Coffee

A true paleo diet does not allow for the consumption of coffee. However, the Primal diet allows a much more flexible option that allows you to still enjoy your morning cup of coffee.

Like many women, it’s normal to feel lost as you navigate perimenopause and menopause. After all, you’ve never gone through it before! Start small, making small changes in your diet and lifestyle that will progress into a more impactful change.

Although allowed on the Primal diet, it may be recommended to quit caffeine altogether to help alleviate symptoms of anxiety and help improve sleep. Women in menopause are more sensitive to caffeine.


Here are a few simple things you can do today:

  • Ditch the seed oils from your pantry. Anything with soybean, canola, etc has got to go! Replace with animal fats (ghee, butter, tallow) or healthy oils like olive oil or avocado oils.
  • Remove grains from your diet. It may take some time to notice a difference. Instead, look for grain-free products and focus on eating meats and vegetables.
  • Slowly eliminate sugar. Eliminating sugar cold turkey for some people is tough. Start by slowly reducing your sugar consumption.
  • Educate yourself! Learning about this new lifestyle will take time. Be patient with yourself, taking small steps in stride. Join our community on Instagram at @menopausetheprimalway to get started!

Getting Started

Want to learn more about implementing a Primal/paleo diet to improve your health and manage your menopause symptoms? The Primal diet is one of the best menopause diets to lose weight. Follow me on Instagram at @menopausetheprimalway and on Facebook too. You’ll find daily recipes and daily expert tips to help navigate menopause. Plus, you’ll get first-hand updates on the release of free resources and hands-on guidance on how to navigate menopause with ease.