Weight Loss After 40: Menopause Belly Fat & Metabolism Reset
NO PROCESSED FOOD!
NO PROCESSED FOOD!
NO PROCESSED FOOD!
OK, that’s sorted then! Basically that’s it! Well, ……. nearly.
I don’t do crazy diets. I eat REAL FOOD in it’s natural pure form without pesticides, hormones, chemicals added…and a sprinkle of naughtiness at the weekend and holidays! 😉
I live by the good ol’ 80/20 rule-it’s my happy balance! The percentage of naughtiness you do is your choice. I find that as I get older it is more necessary to lower that percentage but also easier. With time your taste buds change and you find new foods that are healthy and also give you pleasure.
During the week, I’m disciplined, eating clean and playing by the rules. But come the weekend? Oh, that’s when the naughty stuff sneaks in-because life’s too short not to indulge a little!
It works for me, and honestly, those weekend treats taste even better when you’ve earned them. 😉
So here is how I eat during the week:
I try to only eat organic (to avoid the extra toxins, more on this). It’s especially important for women.
I eat meat, eggs, fish (non farmed), shellfish, vegetables, dark chocolate and fruit (mainly berries). I eat butter, uncooked olive oil, a little sheep and goat’s cheese. Pastas made with gluten free flour like buckwheat flour, lentil flour, chickpea flour. I eat pulses in moderation. I cook with organic pasture fed meat fats, coconut oil, ghee or sometimes butter. I don’t go hungry believe me.
I don’t eat sugar, rice, potatoes, wheat, sunflower oil, rapeseed oil, margarine or gluten. (Except if I’m in a restaurant or at someone’s house.) It’s not what you eat 1 day that counts, it’s what you eat every day ;)
I whip up everything from scratch-it’s the best way to know exactly what’s on my plate. Hands down, the top tip!
It’s important to keep eating the things I love. I just make some tweakments to it.
I try not to eat sugars in my last meal or my first one. Just meat or fish with salad or cooked veg with olive oil (in moderation) or grass fed butter and apple cider vinegar. I eat lots of healthy fats. It keeps me full and happy.
Everything I skip gets swapped for something that’s actually healthy or at least harmless-so, yeah, I still eat normal food most of the time.
Take a roast, for example: I’ll only go for organic meat and veggies (no mystery farming, thank you very much). The gravy? Oh, it’s made from the veggies (cooked under the meat) that soaked up all the meaty goodness in the oven-no granules in sight! I guarantee it tastes even better!
I cook the potatoes in meat fat as it is tastier and healthier than seed oils. * (Please see below.)
I’ll treat myself to one or two roast potatoes at the weekend (and it had better be worth every single bite). But the meat? All you can eat, baby - fat included if I’m feeling it. Because it has to give me pleasure right. 😉
Menopause weight loss with minimum pain!
Who doesn’t love pancakes? I just swap out the flour, cooking fat, and sweetener. Butter? Oh, that’s for topping! With flours like Kamut, Buckwheat, Spelt, Tiger Nut, Almond, Polenta, Psyllium Husks, Teff, Oat (so tasty but a bit high in calories), Sorghum, Amaranth, Millet and more. The options are endless-let’s chat about those later.
For cooking, it’s all about coconut oil, ghee, organic meat fats, or butter (sparingly). Olive oil? Strictly raw, never for cooking!
Note: Spelt, Kamut, Emmer, and Einkorn are wheat varieties containing gluten, making them unsuitable for gluten-free diets, though their gluten is more digestible than modern wheat.
See at the end of the blog, extra info regarding calories in all the flours.
Treats I make if I am craving something sweet.
For sweetness, I use stevia (no calories). I use the liquid form that has no aftertaste.
Collagen gelatin with kefir and stevia, vanilla and fruit. So yummy.
A cocoa drink with an alternative milk, stevia and organic cocoa powder.
Chocolate mousse made with dark chocolate, coconut sugar or stevia and egg yolk .
Buckwheat noodles with butter, olive oil, garlic, herbs, sheep cheese, buffalo mozzarella maybe, spring onions. The world is your oyster. (My favourite lunch).
My shop bought treat is Hu hazelnut butter dark chocolate. Pricey but sooo good. It’s made with coconut sugar. This is just for the 20% window. (i.e. the naughty days:)
My Favorite Chia Seed Pudding Recipe (Low-Carb, & Delicious!)
I absolutely love chia seed pudding - it’s creamy and filling. You can make endless variations, but here’s my go-to version:
I soak chia seeds in filtered water for at least an hour (sometimes overnight), then mix in two raw egg yolks for extra protein, healthy fats, and collagen support. I sweeten it naturally with stevia, add a pinch or more of powdered vanilla, and top with fresh raspberries or blueberries for antioxidants and flavour.
For a probiotic twist, try kefir instead of water - it turns the pudding into a gut-healing treat.
Natural homemade kefir made with organic raw milk with an apple cut up and stevia to sweeten it or berries. I can add vanilla powder if I fancy.
Macadamia nuts (love them but I don’t eat more than 10 if eating them at night as they are carbs rich)
I love bread. Who doesn’t? I eat PK bread now that I am 59. Before, I was eating spelt sourdough.
Dr. Sarah Myhill’s PK (Paleo Keto) Bread Recipe (Low-Carb, Candida-Friendly.)
It literally takes 10 minutes to prepare !!!!!!
If you’ve been missing bread on your low-carb journey - this one’s a lifesaver.
Dr. Sarah Myhill’s PK Diet Bread fits perfectly into her Paleo-Ketogenic protocol: high in healthy fats, rich in protein, and completely free from grains, gluten, and sugar.
It’s nourishing, energy-steadying, and FILLING!!!!
Dr Sarah Myhill’s PK Diet Bread (authentic recipe)
Source: The PK Cookbook / Hammersmith Books.
Ingredients
250 g whole linseed (flaxseed)
1/2 or 1 teaspoon sea salt, himalayan salt or her (“Sunshine salt” if you use that)
270 ml water
Fat for greasing the tin (coconut oil, lard or preferred animal fat)
Method
Preheat oven to 220°C / 430°F.
Grind the linseed: Split the 250 g linseed into two roughly equal batches. Grind the first half with the teaspoon of salt until a fine meal (about 20–30 seconds in a NutriBullet / grinder). Pour into your mixing bowl. Grind the second half the same way and add to the bowl.
Add water: Pour all 270 ml water into the linseed mixture and stir vigorously with a wooden spoon until it becomes sticky and gathers together into one lump.
Grease the tin: Grease a loaf tin with your chosen fat. With greased hands, shape the sticky dough into the tin (takes about 30 seconds). Do not knead — simply press it into the tin.
Rest briefly (a minute or two) so the linseed soaks the water evenly.
Bake: Place in the hot oven and bake for 60 minutes at 220°C / 430°F.
Cool: Turn out and cool on a wire rack. The loaf firms as it cools - wait before slicing.
Storage & Serving
Keeps in the fridge about a week.
Slice and freeze portions for convenience.
Toast or fry thin slices briefly in a little fat for extra crunch. Great with eggs, smoked fish, pâté, nut butter, normal butter or avocado.
Intermittent FASTING
…..is my secret weapon for dropping a few pounds-quick and easy! I do this occasionally if it suits my day. I don’t do it as much or as long as I used to because of my new breakfast routine.
But to lose weight fast it is extremely effective. I eat within an 8-hour window. So if I wrap up dinner by 6 or 7 p.m., breakfast waits until 10 or 11 a.m.
Sometimes I stretch it, sometimes I don’t-no suffering allowed! During fasting, I sip on herbal teas. I used to start my day with black coffee (sweetened with stevia-zero calories, zero sketchy chemicals!). Black coffee doesn’t break a fast. Some people add MCT oil to their coffee for added benefit.
Intermittent fasting is the FAST track to results-working behind the scenes like a background program while my other tips do their thing!
I.F. offers a wide range of potential benefits, from weight loss to improved heart health and brain function. However, it may not be suitable for everyone but it can be adapted to you.
If your insulin levels are out of balance, longer fasts might feel tough at first - so it’s best to start with shorter fasting windows and build up gradually.
During fasting, I sip on herbal teas. I don’t start my day with an organic black coffee anymore but if it suits you to do so you can, as it won’t break the fast.
A very important ingredient for weight management and good health:
Psyllium Husks - I used to put Psyllium husks in my bowl for breakfast (Breakfast blog) which is great for many things. I don’t have fibre anymore for breakfast, only at lunch time. I explain why in my breakfast blog. It’s a personal choice that works for me better right now but worked very well for me for many years.
Some benefits of psyllium husks:
Boosting Satiety
Psyllium husks are fibre superheroes! They slow down stomach emptying, keeping you fuller for longer. One study showed that taking 10.2g before meals made folks feel less hungry and more satisfied between meals.
Lowering Cholesterol
Psyllium’s soluble fibres grab onto cholesterol during digestion, helping your body flush it out before it enters the bloodstream. This can help lower cholesterol levels.
*FAT
For years, marketing and the food industry have championed seed oils like canola/rapeseed oil, soybean, and sunflower as heart-healthy options. They are high in polyunsaturated fats, which have been marketed as better than saturated fats found in animal products like meat.
However, recent research has started to challenge this narrative, and many doctors and researchers now believe that animal fats, like those found in grass-fed beef, butter, or lard, may actually be better for our health in the long run.
A few key points often raised about seed oils include:
Omega-6 to Omega-3 imbalance: Seed oils are rich in omega-6 fatty acids, which in excess may promote inflammation in the body when not balanced with enough omega-3 fatty acids. Inflammation is linked to various chronic diseases like heart disease, arthritis, and diabetes.
Processing and oxidation: Most seed oils are highly processed, often involving high heat, refining, and sometimes chemical solvents. This process can lead to the creation of trans fats and oxidized compounds, which could be harmful to health over time.
Saturated fats: On the other hand, animal fats like those in meat and butter are predominantly composed of saturated fats. Some studies suggest that saturated fat might not be as harmful as once thought and may even have benefits, like improving the body’s cholesterol profile, especially when consumed in moderation.
Traditional diets: Many traditional diets, such as those of the Mediterranean or certain indigenous groups, have relied on animal fats for centuries, and these populations have historically shown lower rates of heart disease compared to modern, processed diets.
That said, it's worth noting that not all fats are created equal. For example, there are different types of saturated fats (like those from grass-fed beef versus processed meats), and the overall context of one’s diet-like the consumption of whole foods versus ultra-processed ones-matters a lot too.
On the go:
For a touch of sweetness on the go, I enjoy Doves Freee Organic Gluten-Free Oat Bars, which come in delicious flavours like:
Banana & Chocolate
Chocolate Chip
Apricot with Chia
Apple with Sultanas
They also have a cranberry version, but I skip it because it contains sunflower oil, which I try to avoid due to its inflammatory effects.
How I Create Lasting Healthy Habits (Without Feeling Deprived)
Consistency is everything. I make sustainable lifestyle changes by swapping in one healthy habit at a time (maybe every month, maybe even every week) - not trying to overhaul everything overnight. The secret?
I replace old bad habits with feel-good alternatives that bring me genuine pleasure (no forcing, no punishment). This step-by-step approach helps build routines that actually stick - and makes the process enjoyable, not overwhelming. It really works. You just need to find a replacement that you look forward to. Yes, it is possible ;)
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For reference:
Calories in Popular Gluten-Free Flours (per 100 g)
Coconut flour → ~ 400 kcal
Almond flour → ~ 580 kcal (highest because of fat content)
Rice flour (white) → ~ 366 kcal
Rice flour (brown) → ~ 370 kcal
Oat flour (GF certified) → ~ 390 kcal
Buckwheat flour → ~ 343 kcal
Chickpea (gram) flour → ~ 387 kcal
Sorghum flour → ~ 359 kcal
Tapioca flour → ~ 360 kcal
Potato flour → ~ 357 kcal
Arrowroot flour → ~ 357 kcal
Quinoa flour → ~ 368 kcal
Lowest Calorie Winner:
Buckwheat flour (~343 kcal per 100 g) is one of the lowest-calorie gluten-free flours while still being nutrient-dense (it’s a seed, high in fibre and minerals).
If you want a flour that’s:
Lowest calories → Buckwheat
Lowest carbs / more protein & fat → Almond (but calorie-dense)
High fiber & absorbs a lot → Coconut (you use much less of it in recipes, so calorie impact can be lower per portion even if 400 kcal/100g).
So, the answer depends on how you use it:
Buckwheat flour is lowest per gram.
Coconut flour is calorie-moderate but you only need ¼ of the amount in recipes (so “portion calories” may be lowest).
Nut flours (almond, hazelnut) are highest because of healthy fats.
Gluten-Free Flours: Glycemic Index
Almond flour → GI ~ 20 (very low)
Coconut flour → GI ≤ 50 (low)
Chickpea flour → GI ~ 35 (low)
Quinoa flour → GI 40–53 (low–medium)
Buckwheat flour → GI 45–55 (low–medium)
Sorghum flour → GI 50–55 (medium)
Oat flour (GF) → GI 55–65 (medium)
Brown rice flour → GI 50–70 (medium–high)
Arrowroot flour → GI 65–85 (high)
Potato flour → GI 70–85 (high)
White rice flour → GI 70–90 (high)
Tapioca flour → GI 85–90 (very high)
Takeaways
Best for blood sugar balance → Almond flour, coconut flour, chickpea flour, buckwheat flour, quinoa flour.
Worst for spikes → Tapioca, potato, white rice, arrowroot.
Balanced choices → Sorghum, oat, brown rice (okay in moderation if paired with protein/fat).
So, if you’re choosing flour for Candida, histamine, or midlife weight loss, the gold stars go to buckwheat, chickpea, almond, coconut, and quinoa. They help keep energy steady, hormones calmer, and cravings in check.
Supplements that help with weight loss:
(I don't use any of the following to lose or maintain weight, but they can be helpful for some people to kickstart their journey and see results more quickly. Seeing faster progress can be motivating and make it easier to stay committed to your plan.)
Berberine
Berberine is a plant compound that can help regulate blood sugar levels and improve insulin sensitivity. It also has anti-inflammatory properties.
Potential Benefits: Research has shown that berberine can help with weight loss by regulating blood sugar and improving fat metabolism. It may also support gut health and cholesterol levels.
Caution: Berberine can interact with several medications, especially those for diabetes or blood pressure, so it’s essential to consult a healthcare provider.
The typical dosage of berberine is 500 mg taken 2-3 times per day (for a total of 1,000-1,500 mg). It's best taken with meals to improve absorption and minimize digestive discomfort.
Berberine is generally well-tolerated, but it can cause digestive upset (e.g., bloating, diarrhea, constipation) in some individuals. It's important to start with a lower dose and gradually increase.
Garcinia Cambogia
Garcinia Cambogia is a tropical fruit extract that contains hydroxycitric acid (HCA), which is thought to suppress appetite, inhibit fat storage, and increase fat burning by raising serotonin levels in the brain.
Potential Benefits: Some studies suggest it may help reduce appetite, decrease fat production, and improve exercise endurance.
Caution: It’s not recommended for individuals with liver issues or certain medical conditions. Always consult a healthcare provider before use.
Green Tea Extract
How It Works: Green tea extract contains catechins, especially EGCG (epigallocatechin gallate), which is believed to enhance fat burning. It boosts metabolism and increases the rate at which your body burns fat.
Potential Benefits: Studies show that green tea extract can help with fat loss, especially abdominal fat. It may also support improved insulin sensitivity and lower cholesterol.
Caution: Be mindful of the dosage to avoid potential liver toxicity in high doses.
Glucomannan (Konjac Root)
How it works: (a type of soluble fiber). Expands in your stomach to promote fullness and reduce appetite.
Best for: Controlling cravings and calorie intake.
Note: Take with water 30 mins before meals.
L-Carnitine
How It Works: L-Carnitine is an amino acid that helps transport fatty acids into the mitochondria of cells, where they are burned for energy. This makes it popular as a supplement for fat burning.
Potential Benefits: L-Carnitine supplementation may enhance fat loss, improve exercise performance, and help with recovery after workouts.
How to Take: Available in capsule, tablet, and liquid form.
Caution: It's generally safe, but side effects such as nausea or digestive discomfort can occur in some people.
Fibre Supplements
Fibre supplements in general, help to increase feelings of fullness and reduce appetite.
Potential Benefits: Fibre helps with weight loss by reducing caloric intake and promoting digestive health. It can also help lower blood sugar and cholesterol levels.
How to Take: Available in powder, capsule, or tablet form.
Caution: Ensure you drink plenty of water with fibre supplements to avoid digestive discomfort.
Chromium
Improves Insulin Sensitivity: Chromium helps the body process glucose more efficiently, reducing fat storage and controlling blood sugar. This may reduce sugar cravings and support weight loss.
Regulates Appetite: It may help curb cravings, especially for carbs and sweets, reducing caloric intake and stabilizing blood sugar to prevent hunger after meals.
Increases Lean Body Mass: Chromium can help increase muscle mass and reduce fat, which boosts metabolism and promotes weight loss.
Fat Burning: Some studies suggest chromium may aid fat breakdown, particularly in those who are overweight or insulin resistant.
Weight Maintenance: Chromium can help prevent weight gain after weight loss, primarily by reducing cravings.
Dosage and Safety: Common doses range from 200–1,000 mcg/day. It is generally safe, but excessive amounts can cause side effects. People with kidney disease should be cautious.
Best For: People with insulin resistance, sugar cravings, or those who are overweight. Chromium may be most effective when combined with a healthy diet and exercise.
5-HTP
How it works: Boosts serotonin, may help reduce appetite and emotional eating.
Best for: Overeating driven by low mood or anxiety.
Caffeine
(I wouldn’t recommend more than 1 or 2 coffees a day and never after noon.)
Caffeine is a well-known stimulant that can help boost metabolism, increase energy levels, and enhance physical performance. It works by stimulating the central nervous system and increasing the release of fat stores into the bloodstream for energy.
Potential Benefits: Caffeine may help increase fat burning and improve exercise performance, making workouts more effective for weight loss.
How to Take: Found in coffee, green and black tea, and as a standalone supplement.
Caution: Avoid excessive amounts, as high doses can lead to jitters, insomnia, and can affect your hormones by increasing cortisol or digestive issues.
Grains of Paradise
Potential Benefits: activates brown fat (BAT), speeds up metabolism without overstimulating your nervous system, reduces belly fat, may help curb cravings and balance blood sugar, supports hormones & insulin, natural & anti-inflammatory.
Probiotics
Probiotics are beneficial bacteria that can improve gut health and influence fat storage and hormone balance. Emerging research suggests a link between gut microbiota and weight regulation.
Potential Benefits: Probiotics may help with weight loss by supporting a healthy gut, reducing inflammation, and balancing hormones that control hunger and fat storage.
How to Take: Available in capsule, tablet, or powder form.
Caution: If you have digestive issues, such as IBS, consult a doctor before starting probiotics.
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which may help increase fat burning, suppress appetite, and regulate blood sugar levels.
Potential Benefits: Some studies show apple cider vinegar can help with appetite suppression and improve fat oxidation during exercise, leading to fat loss.
Caution: Apple cider vinegar should be diluted before drinking to avoid damage to tooth enamel or irritation of the digestive tract.
Conclusion:
While there are many supplements that may help with weight loss, they are most effective when combined with a healthy diet, regular exercise, and sustainable lifestyle changes. Supplements like caffeine, green tea extract, L-carnitine, and fiber can support your weight loss efforts, but no supplement can replace the fundamental principles of weight management: a caloric deficit, physical activity, and mindful eating.
It’s important to consult a healthcare provider before starting any fasting regimen, especially if you have underlying health conditions.
Helpful links:
www.welleasy.co.uk Sells all sorts of organic flours and other organic food..