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Updated: May 4, 2020

This is the major weight change that we go through with the Menopause, the weight gain around the middle that doesn't seem to shift. This is because it is a very specific type of fat that has lodged around the vital organs, it can lead to Diabetes Type II and Fatty Liver Disease, as well as exacerbate Hot Flushes and Night Sweats. The good new though is that you can shift it with specific changes in your eating habits.

Low Carb Breakfast

Changing the way you eat to reduce vital organ fat needs to be high in Pre-biotics (most fresh grown produce, esp veg) – these populate the gut with good bacteria helping to break down foods. It is about weight loss, but more importantly the inches around your waist as this can indicate fat loss from around the organs.

The fat in this area builds up with increased stress hormones-cortisol, oestrogen and empty carbohydrates combining. The carbohydrates to now cut out completely for a month to start the process are:

Potatoes, rice, pasta, bread, cakes, biscuits, sweets, ANYTHING with sugar (this includes honey). Also Alcohol, caffeine, fizzy drinks and processed foods like ‘Ready meals’ as contain hidden sugars.

Ideally also cut down on fresh produce with colours like yellow, orange, red, purple as they are higher sugar content, eg tomatoes, sweetcorn, carrots – can be reintroduced after 1st month.

There are exceptions to the above – any fruit ending in berry is considered OK due to very slow sugar release.

A typical breakfast could now be:

Greek Yoghurt, nuts, seeds and 100g of berries of your choice. Or eggs are good; with smoked salmon as a treat!

As this is a diet that is higher in protein, that does allow fresh/quality meat and fish, seeds (like chia, sunflower, pumpkin, flax, linseed), nuts (almonds, walnuts, hazelnuts), mushrooms, cheeses, general good quality dairy. Remove all obvious processed cheeses/meats, aim for quality/organic.


Start the day with lemon juice squeezed into a pint of water (at least at room temp) have this before anything else – it helps cleanse the liver; as does eating grapefruit. (be aware if on medication that you may not be able to eat grapefruit)

Pre-biotic foods – these are foods that aid increase in healthy gut bacteria (ie stimulate digestion and metabolism)

Cooked Whole Unrefined Grains and Grain-like Seeds:

Oats, Quinoa, Brown or Wild Rice Buckwheat, Barley, Whole Wheat Flour Wheat Bran

The more unrefined, the better!

Raw Herbs, Vegetables & Fresh Fruits:

Chicory Root - AKA FOS

Burdock Root, Dandelion Root, Leeks,

Tomatoes, Jerusalem, Onion, Banana, Artichoke, Raspberries, Kiwi Fruit, Apples Dandelion Greens, Garlic, Asparagus,

Other: Pistachios, Unrefined Honey Acacia Gum, Raw Apple Cider Vinegar

Fermented Foods:

Unsweetened Yoghurts (esp with pro-biotic added) like Greek Sauerkraut, Cabbage, Miso, Cottage cheese Kefir, Kombucha


FOS - this is a sweetener which also is a pre-biotic (its Chicory root) a great source of fibre to aid gut repopulation; it doesn’t dissolve and act like sugar, but passes to the intestine. Available from



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Beware Menopause-branded supplements

There is very little scientific backing on most of the supplements that are currently flooding the market at present - you are being sold to; you are being promised that this one pill will solve everything. I look at the ingredients and percentages of all supplements that I'm notified about or come across. Do not believe any menopause expert endorsement; I don't know who these women are.


The menopause experts that I trust don't endorse any of the products I've looked at. Some supplements will help with some symptoms; it's better if the supplement is targeted to a small set of symptoms that are linked; it's more likely to be effective.  They can be a good starting place but over time will become less effective; don't be disheartened it's likely that they don't have enough dosage in for what you now need. I have a Starter Supplement Guide that  explains what you need and why you need it i effective levels to help relieve your symptoms naturally.

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