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Menopause Belly Fat Grocery List: What to Buy and Skip

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This video is part ofMenopause & Perimenopause Weight Loss83 lessons · where to start, common questions and more

In this video

Losing belly fat during menopause isn't about eating less. In this short video, the coach walks through a grocery basket built around protein, fiber-rich carbs and healthy fats. She also names the foods she suggests leaving on the shelf: white bread, pastries, sugary snacks and drinks, and processed trans fats in things like chips and margarine.

The basket is built plate by plate: protein first for muscle, metabolism and fullness, then carbs like sweet potatoes, quinoa and berries for energy and fewer cravings, then fats like avocado, olive oil and almonds. In her view, sugary refined foods spike blood sugar and lead to fat storage around the belly, and trans fats can increase inflammation and make weight loss harder.

She then explains why fat gets a little more room during these years. Her view is that fat is the one macronutrient that directly supports hormones. The split WarriorBabe gives women is 35% protein, 27% carbohydrates and 38% fat. She is clear that this is not keto, which she says would put carbs closer to 10% and make building muscle harder.

Key takeaways

  • Losing belly fat during menopause comes from eating smart, not starving yourself or simply eating less.
  • Fill roughly 40% of your plate with protein such as chicken breast, salmon or eggs, because protein builds muscle, supports your metabolism and keeps you full longer.
  • Make about 30% of your plate fiber-rich carbs like sweet potatoes, quinoa or berries for energy and fewer cravings.
  • Leave white bread, pastries, sugary snacks and sugary drinks on the shelf, since the coach says they spike blood sugar and lead to fat storage around the belly.
  • Choose natural, whole sources of fat like avocados, olive oil or a handful of almonds, and skip processed trans fats in chips and margarine.
  • The macro split WarriorBabe gives women in menopause is 35% protein, 27% carbohydrates and 38% fat, with slightly more fat because the coach sees fat as the macronutrient that directly supports hormones.
  • A higher-fat split is not keto: keto would drop carbs to around 10%, which the coach says makes it harder to build muscle.

Questions answered

What foods should I eat to lose belly fat during menopause?

The coach recommends lean protein like chicken breast, salmon or eggs, fiber-rich carbs like sweet potatoes, quinoa or berries, and healthy fats like avocados, olive oil or almonds.

What foods should I avoid for menopause belly fat?

She suggests skipping white bread, pastries, sugary snacks, sugary drinks and processed trans fats in foods like chips and margarine. In her view, sugary foods spike blood sugar and lead to fat storage around the belly, while trans fats can increase inflammation and make weight loss harder.

What macro split does WarriorBabe recommend for women in menopause?

The split WarriorBabe gives women is 35% protein, 27% carbohydrates and 38% fat. The coach says the slightly higher fat intake is because fat is the one macronutrient that directly supports hormones.

Is a higher-fat diet in menopause the same as keto?

No. The coach says keto would put carbs at something like 10% and would make it harder to build muscle, while the split she recommends keeps carbs at 27%.

Why is protein important for losing belly fat in menopause?

According to the video, protein builds muscle, speeds up your metabolism and keeps you full for longer, which is why it gets the biggest share of the plate.

Ask WarriorBabe

Questions this video helps answer, answered across everything WarriorBabe teaches.

  • Menopause & Perimenopause Weight Loss

    What are the best macros for weight loss during menopause?

    WarriorBabe's menopause macros run slightly higher in fat, because the coaches say fat is the one macronutrient that directly supports hormones. One video gives 35% protein, 27% carbs and 38% fat; another gives 40% protein, 30% carbs and 30% fat. Neither is keto. Both keep protein high and keep carbs in the plan.

    Read the answer →

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Full transcript

Coach: Losing belly fat during menopause isn't about eating less. It's about eating right. Today, I'll show you exactly what to put in your basket for a macro-balanced meal and what to leave on the shelves.

Step one, protein. 40% of your plate. Protein builds muscle, it speeds up your metabolism, and it keeps you full for longer. Let's grab some options like chicken breast, salmon, or eggs.

Step number two, carbs. 30% of your plate. Healthy carbs give you energy and help reduce cravings. Look for fiber-rich options like sweet potatoes, quinoa, or berries. And here's what to avoid: white bread, pastries, or sugary snacks. These spike your blood sugar, leading to fat storage, especially around your belly.

Step three, healthy fats, which would be 30% of your plate. Healthy fats support hormones, and they help you feel satisfied. Choose options like avocados, olive oil, or a handful of almonds. And here's what to avoid: processed trans fats in snacks like chips or margarine. These can increase inflammation and make weight loss even harder. Stick to natural, whole sources of fat.

Here's our fat loss-friendly basket: lean protein, complex carbs, and healthy fats. Balanced to keep you full and burn fat. Skip the sugary drinks, the processed snacks, and anything that's loaded with trans fat or added sugar. Trust me, your body will thank you.

Losing belly fat during menopause doesn't mean starving yourself. It means eating smart. Fill your basket with the right foods, avoid the sneaky ones, and you're already ahead of the game.

During menopause, your hormones are shifting, so it's important that you work with them instead of against them. Fats are the one macronutrient that directly support hormones, so therefore, having a slightly higher fat intake during these years, and no, absolutely not am I speaking to keto, but this macro split can be an absolute game-changer to seeing more of the results you want with your body during this time.

The macro split breakdown that we provide women is 35% protein, 27% carbohydrates, and 38% fat. Again, not keto, as keto would be something like 10% carbs, and also would make it harder for you to build muscle.

If you want some more help with your nutritional and strength training needs, click the link below this video in the description, and watch a quick free training that I put together on how you will use all of this to control your body for the rest of your life.

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