Why Women Need to Eat More (Not Less) for Better Metabolism & Hormone Health

You’re Not Lazy - You Might Just Be Under-Fuelling

For decades, women have been told that the key to weight management and health is simple: eat less and exercise more. But what if under-eating is the reason you feel exhausted, struggle with hormonal imbalances, and find it harder than ever to lose weight?

The truth is, many women aren’t eating enough to support their metabolism, energy levels, or hormonal balance. Diet culture has pushed restrictive eating patterns that work against the body, rather than with it. If you’ve been cutting calories, skipping meals, or following low-carb, low-fat, or intermittent fasting trends and still don’t feel great, your body may be crying out for more nourishment - not less.

In this article, we’ll explore why eating enough (and eating the right way) is essential for metabolism, hormones, and long-term health, plus how you can fuel your body properly without fear or restriction.

What Happens When You Consistently Eat Too Little?

When the body doesn’t get enough energy (calories) or nutrients, it enters a state of stress and conservation. Over time, this can lead to:

• Slowed metabolism – Your body burns fewer calories to conserve energy, making weight loss harder.

• Hormonal imbalances – Low-calorie intake disrupts oestrogen, progesterone, and thyroid hormones, leading to symptoms like irregular cycles, fatigue, and mood swings.

• Increased cortisol (stress hormone) – When food intake is too low, cortisol levels rise, increasing inflammation and making it harder to lose fat - especially around the midsection.

• Low energy & brain fog – Without enough fuel, your brain and muscles struggle to function optimally, leaving you feeling tired, foggy, and unmotivated.

• Muscle loss instead of fat loss – If you don’t eat enough, your body breaks down muscle for energy, which slows your metabolism even further.
  

Research Insight: A study published in Psychosomatic Medicine found that women following low-calorie diets experienced significantly increased cortisol levels (your body's main stress hormone). This hormonal shift creates a cascade effect - disrupting thyroid function, promoting muscle loss instead of fat loss, and ultimately slowing metabolism. When your body thinks it's in a "famine" state, it actually fights to hold onto fat stores while breaking down metabolism-boosting muscle tissue for energy!

How Eating More Supports Your Metabolism & Hormones

1. Eating Enough Supports a Healthy Metabolism

Your metabolism (the rate at which your body burns energy) depends on muscle mass, hormone levels, and overall energy availability. If you don’t eat enough, your body lowers its metabolic rate to conserve fuel, meaning you burn fewer calories at rest.

How to Support Metabolism with Proper Fuel:

• Eat regular, balanced meals – Skipping meals slows your metabolism and leads to blood sugar crashes.

• Prioritise protein – Protein-rich foods (like eggs, fish, chicken, lentils, and nuts) help maintain muscle mass and metabolic function.

• Don’t fear healthy fats – Fats from avocados, olive oil, nuts, and fatty fish support metabolism, brain function, and hormone production.

2. Eating More Helps Regulate Hormones (Especially in Perimenopause & Beyond)

Women’s hormones, especially oestrogen, progesterone, thyroid hormones, and insulin are directly influenced by how much and what we eat. When food intake is too low:

• Oestrogen and progesterone drop, leading to irregular periods, PMS, and increased stress sensitivity.

• Thyroid hormones slow down, affecting metabolism, energy, and body temperature.

• Cortisol (stress hormone) rises, making it harder to lose weight and increasing fatigue.

3. How to Support Hormone Balance with Proper Nutrition:

• Eat enough carbohydrates for hormone regulation – Whole foods like sweet potatoes, quinoa, oats, and fruit support thyroid and reproductive hormones.

• Don’t overdo fasting – Long fasting periods can increase cortisol in women, leading to hormone dysregulation and poor energy levels.

• Include hormone-supporting nutrients – Zinc, magnesium, and omega-3s (found in nuts, seeds, and fatty fish) help balance oestrogen and progesterone.

4. More Food = More Energy & Better Mood

If you constantly feel drained, irritable, or anxious, your body might not be getting enough fuel to support brain function and mood regulation.

• Carbohydrates fuel brain function – If you’ve been avoiding carbs, you may experience brain fog, low mood, and poor focus.

• Amino acids from protein support neurotransmitters – Serotonin and dopamine (your mood-regulating chemicals) are made from protein-rich foods like fish, eggs, and legumes.

• Healthy fats stabilise mood & prevent energy crashes – Omega-3s and monounsaturated fats reduce inflammation and support mental clarity.

How to Eat More Without Overeating or Gaining Weight

If you’ve been stuck in a low-calorie, restrictive mindset, the idea of eating more might feel uncomfortable. But eating enough does not mean overeating, it means fuelling your body properly.

• Focus on nutrient-dense whole foods – Prioritise protein, healthy fats, and fibre-rich carbs to keep you full and fuelled.

• Avoid extreme calorie deficits – If you’re eating well below your daily needs, gradually increase your intake by 200-300 calories per day to support metabolism.

• Listen to your hunger cues – Under-eating can make you lose touch with your natural hunger signals. Pay attention to when your body genuinely needs food.

• Strength training over excessive cardio – Resistance training preserves muscle mass, keeping your metabolism strong.

The Bottom Line: More Food = Better Health

Women have been conditioned to fear food, restrict calories, and push through fatigue, but in reality, eating enough is key to a strong metabolism, balanced hormones, and overall well-being.

If you’ve been stuck in the eat less, move more cycle and aren’t feeling your best, it’s time to try a different approach. By nourishing your body properly, balancing meals, and letting go of restrictive diet culture, you’ll build a foundation for better energy, mood, and long-term health.

Need Personalised Guidance?

If you’re struggling with low energy, hormonal imbalances, or a sluggish metabolism, I can help. My evidence-based, holistic nutrition approach is designed to support your body in the way it truly needs.

Book a consultation and start feeling your best - without restriction, guilt, or exhaustion.