How I lost 5 stone through menopause
Emma Skeates lost 5 stone after going into surgical menopause at the age of 44. Now also known as Menopausal Mayhem Mother, Emma's story offers hope to thousands of women going through menopause wanting to lose weight, with tangible tips and advice. Read Emma's weight loss story, shared her story exclusively with DR.VEGAN®, and discover the science behind why and how Emma's approach to losing weight was so effective from nutritionist Sue Potgieter.
How Emma lost 5 stone
“When I was 44 years old, I was put into surgical menopause. I was getting married a year later and in that year I gained a whopping 4 stone! I got married feeling fat and miserable. No usual diet that I had always relied on worked, in fact if anything I put more weight on!
I went to see a private doctor who diagnosed me with insulin resistance, and I was borderline Type 2 diabetic. She put me on Metformin which was a disaster (gave me heart palpitations) so I decided to look into my condition myself. It became really obvious to me that my enemy was sugar. Not just sweet things either, any carb that produces sugar as it is digested and therefore spiked my insulin that made my body store fat, and all around my midriff!
I found a simple chart called the Glucose Index that explained and described all the foods that I needed to eat but, more importantly, the ones I needed to avoid. I put myself on the GI diet. Lots of oily fish, boiled eggs, salads, avocados, cashew nuts, and brightly coloured vegetables. If I wanted chocolate, it had to be sugar-free. I tried also to NOT eat after 2pm at least 3 or 4 days a week, which initially was hard but surprisingly easy to get used to.
I upped my walking speed when I walked the dog, and I made myself do at least 7k steps a day and break a sweat.
Slowly but surely, I started to feel different. My energy levels increased, and the fat around my middle started to shift. Once that process began, it was miraculous! I was losing about a pound a day! I had basically changed my body from a fat-storing machine (by eating white bread, potatoes, crisps, pasta, chocolate and ice cream – even though it was in small amounts) into a fat-burning machine (by having new potatoes from time to time, a small amount of sourdough bread, if I had pasta, I undercooked it, sugar-free treats and stopped food after 2pm frequently).
I lost 5 stone in total, and it really was NOT a hardship, and I felt SOOOO much better for it.
Ladies in menopause should definitely look at the glucose index chart and change WHAT they eat and not necessarily how much.”
– Emma Skeets, Menopausal Mayhem Mother
Nutritionist Sue Potgieter explains why Emma’s diet was so effective and how it can also help you to lose weight.
What is the glycaemic index (GI)?
The Glycaemic Index (GI) is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after eating. High GI foods, like white bread or white rice, are rapidly digested and absorbed, leading to a quick spike in blood glucose. These foods are typically low in fibre and often made from refined carbohydrates.
This rapid rise is followed by a sharp drop in blood sugar due to insulin release, which can leave you feeling fatigued or craving more sugary foods. This cycle of highs and crashes can make energy levels unstable and increase the likelihood of overeating.
In contrast, low GI foods, such as oats, lentils, and brown rice, contain more fibre and are digested more slowly. They provide a steadier release of sugar into the bloodstream, helping to regulate appetite, support energy levels, and reduce cravings.
What is a low GI diet?
A low GI diet focuses on eating foods that score 55 or lower on the Glycaemic Index. These foods help to maintain stable blood sugar and energy levels throughout the day. This approach usually means cutting back on highly processed foods like cakes, biscuits, and sugary drinks and instead favouring whole, unrefined, fibre-rich foods.
3 benefits of a low GI diet
- Increased satiety: Low GI foods keep you feeling fuller for longer, which can aid in weight management.
- Stable energy: Reduces blood sugar fluctuations that can lead to energy slumps and mood swings.
- Reduced health risks: Long-term benefits may include a lower risk of developing type 2 diabetes, cardiovascular disease, and even depression.
Tips for following a low GI diet
- Include a protein source at every meal e.g. lentils, nuts, seeds, tofu (eggs, dairy, or lean meats if not vegan or vegetarian) to help with satiety and to slow digestion.
- Choose whole fruits over fruit juices to retain fibre and avoid added sugars.
- Eat regularly, roughly every 3 hours, to keep blood sugar and energy levels steady.
- Build balanced meals: Aim for 50% colourful, above-ground vegetables or salad, 25% lean protein, and 25% low GI carbohydrates and healthy fats.
- Enjoy high-GI foods in moderation—you don’t need to eliminate them entirely.
- Pairing them with low GI options can help lower their overall glycaemic impact.
- Add apple cider vinegar or lemon juice to meals or salads to help reduce the glycaemic response.
- Stay well-hydrated by drinking around two litres of good-quality filtered water daily, and limit sugary drinks.
Why is menopausal weight so hard to shift?
During menopause, many women experience a shift in fat distribution—often gaining more around the middle. This fat, known as visceral adipose tissue (VAT), is not just cosmetic; it’s metabolically active and inflammatory, increasing the risk of chronic disease. One key reason for menopausal weight gain is insulin resistance. Insulin, the hormone responsible for storing glucose, becomes less effective, especially in the presence of high carbohydrate intake.
This leads to:
Too many carbohydrates → excess insulin → insulin resistance → fat storage and weight gain
Balancing insulin with glucagon, the hormone that helps burn fat, is essential. Glucagon is released when you eat protein, which is why a diet higher in protein and lower in refined carbs can improve insulin sensitivity and support fat loss:
More protein + fewer refined carbohydrates → better insulin control → fat burning → weight loss
MenoFriend®
How to reduce visceral fat
- Lower your glycaemic load by focusing on low-GI, fibre-rich foods.
- Move your body regularly, especially with walking, resistance training, or any activity you enjoy.
- Nourish your metabolism with key nutrients that reduce inflammation and support healthy hormone balance.
- Increase protein (0.8 - 1g protein per kg body weight). Protein supports: satiety – helps you feel full for longer, muscle maintenance – which boosts your resting metabolic rate and thermogenesis – your body's energy-burning process, which increases after protein-rich meals
Factors that can make fat loss more difficult
- Low thyroid function
- High or low cortisol (stress hormone) levels
- Chronic inflammation
- Poor liver or digestive function
- Oestrogen dominance, often linked to gut imbalances
- Elevated testosterone levels in women, as seen in PCOS
Unfortunately there’s no silver bullet. Hormones, stress, sleep, gut health, and genetics all influence how your body responds to diet and lifestyle changes. What works for one person may not work for another. The key is to adopt a plan that supports your overall health, is sustainable, and is tailored to your unique needs.
If you are struggling with menopausal weight gain and your budget allows, we would recommend a consultation with a qualified nutritionist, who will be able to give bespoke support and advice for your specific needs. Nutritionists work to get to the root cause of problems and help resolve them naturally.
You can find a list of menopause specialists under ‘Looking for Personalised Advice’ in our Menopause Hub
View our range of award-winning probiotics, vitamins and supplements.
Other articles you may enjoy:
