If you’re struggling with stubborn weight gain during menopause, this video is for you. At 53 years old, I successfully lost 45 lbs and have maintained that weight loss for over two years by making one simple change: simplifying my diet. I discovered that “decision fatigue” and brain fog were my biggest hurdles, so I created a plan based on eating the same nutrient-dense, satisfying meals on repeat.
In this video, I walk you through the 10 grocery staples that became the foundation of my success. From high-quality proteins to healthy fats, these are the exact foods that helped me stay full, stabilize my blood sugar, and eliminate poor sleep. I also share how I incorporate keto-friendly treats to ensure the plan is sustainable without feeling deprived.
Whether you follow a ketogenic lifestyle or just need a practical way to manage calories, you’ll learn how to build your own personalized grocery list. Stop obsessing over food and start reclaiming your health with a plan that actually works for your life.
Video Chapters:
00:00 Intro
00:30 How I Eat Simply
02:30 Why I Eat This Way
03:16 10 Foods I Eat on Repeat
09:45 How to Build Your Food List
12:00 Practical Steps to Lose Weight
Grab your FREE Zero Carb Food List plus my tips for weight loss here:
(please let me know if you have any trouble getting the free download)
🌟The Best Foods to Eat on Keto to Lose Weight:
🌟How to Lose 50 Pounds in 2026 (how I did it):
🌟My 45 Pound Weight Loss Transformation Series
🌟What I Ate to Lose 45 Pounds Over 50 Series
🌟How I Lost 10 Pounds in 1 Month Over 50
🌟How I Lost 15 Pounds Over 50
🌟How I Lost 20 Pounds Over 50
🌟How I Lost 30 Pounds Over 50
Tools I Use:
Keto BMR Calculator (FREE):
Carb Manager Food Tracker App (FREE)
Products Tagged in this video that I love:
VeSync Etekcity Smart Scale
Hi! My name is Susanne. I am a Christian mom of 3 over 50. Are you struggling to lose weight and feel fit and youthful like you once were? Me too!
My story:
Until I was about 45 years old maintaining my weight was relatively easy. For the past 6 years no matter what I tried I was not able to lose more than a couple of pounds and then I would ultimately gain them back. I felt very frustrated and hopeless.
Back in December of 2023 my weight loss game was changed when I started learning more about insulin resistance and other obstacles that I believe were making it very difficult for me to lose any weight over 50. I created this channel to help other women lose weight by sharing my experiences. I hope you’ll join me in striving to feel better at 50 than you ever have.
To date, I have lost 45 pounds in the last year and a half, the first 10 I lost in the first month and the last 10 in 3 weeks. My goal is to lose 50 lbs total which would put me at 125 pounds at 5’2″. Are you ready to lose the next 10 pounds?
Best of luck!
The ONLY 10 Groceries That Helped Me Lose 45 lbs Menopause Weight at 53 (what I eat in a day)
source
Lot of comments about cooking meat in the microwave. To alleviate concerns, I always cook my meat fully in the microwave (except hamburgers which I also order medium rare in the restaurant and had no issues). But as I always say in my videos, please you do you. If it's not for you certainly don't do it. This is what works for me.
Wait did you just microwave a ground beef patty to cook it? I don’t understand why. I appreciate your video but that is not something most people are gonna do. 😮😩
I can't believe you microwave, your chicken.That's so bad for you 😮
I understand the need for convenience, but I would much rather meal prep instead of microwaving hamburger or chicken…the texture and smell would be so unappealing.
Free their mind LORD!! I pray for my husband, he’s going through so much. Please hear his cry and make his path straight & bring us back to your fold! Amen! 🙏🏻
Food vs. Merchandise. That's the difference, and yes, cooking vs. consuming packages, not the same.
53??? You look 33, Girl!
Just buy fresh avocados 🥑 and mash them or slice them …easy and fresher!
To let you know I know Keto no joke I went from 275 lb to 160 lb. Took me right around 6 months. Get along with that I walked between 5 and 7 Mi a day and was using free weights.
When you eat red meat you get little bloated. And I'm a guy so it comes easy for me so I don't get bloated all I do is let her rip.
Yes I experienced brain fog. I finally decieded to go on menopausal hormone replacement therapy. Maybe considered it too.
I am experiencing repeated gout flares since last year and have since gone for medical check ups. I've redesigned my meal from eating randomly and eating out half the time to strictly eating gout-friendly meals and eating out one meal a week only.
I am Asian (from Malaysia) so broth is very important in our diet – I cook quick soup daily for dinner with lots of leafy greens, by lots I mean 2 cups of it in a bowl of broth, I would rotate tofu or egg as protein, and sometimes I add small quantities of meat in it. I also lost 1kg within 1 month time – I hope to lose some more weight by eating like this. I was 73kg last year, 69 last month, 68 last week. Hopefully to reach 60-62 in few months time.
I have had the same issues!! And it completely makes sense to me!! I have done this same thing…with a few protein foods. Yogurt, cottage cheese – high protein.
Good video but DUMP that Berg guy. He's a chiropractor and gives out ALOT of bad info. I'm keto as well. I'd never follow his advice though.
I really like this concept. 21 day reset saves on more weight gain. Thanks for sharing.
highly processed diet – no wonder her body fat proportion is still high
Everything from a bag or box but it's whole food..sigh😢
You can't tell the difference… I did a side by side with 6 people and only one person nailed it
Chick-fil-A sauce
¼ cup mayo
1 teaspoon mustard
1 tablespoon sugar free barbecue sauce – G Hughs sweet & spicy OMG
1 tablespoon sugar free honey
2 drops yellow food color to match the way Chick-fil-A sauce looks maybe 3
Congrats!
But honestly I have no idea why you feel so great those food products are not nutritional at all. Great value is one of the worst brands. Based on what I saw in ur video…you are not on a keto food plan.
Thank you for sharing what worked for you. Your video was only 12:19 minutes and obviously not AI. Ignore the stupid comments from people who have no attention span and the desire to criticize anyone they can find. This diet does work for women our age. I would personally add some more veggies like spinach and mushrooms because they are so low calorie and nutritious. I have done a similar diet with success, but it was not Keto, just low carb. Just stuck to protein and complex carbs at every meal. Eggs and berries for breakfast, salad with protein for lunch and meat and steamed broccoli or sautéed spinach and mushrooms for dinner. Also great are bowl dinners with a small amount of rice, greens like Brussel sprouts or spinach and meat or burger bowls which is shredded lettuce, tomato, dill pickles slices and a thousand island dressing made with greek yogurt, no sugar ketchup and dill pickle or sweet pickle relish and taco Bowls with seasoned ground turkey, black beans, shredded cheese and salsa and occasionally avocado. I try to eat salmon once or twice a week. Treats are super important! I agree. One of my go to's is Skinny Cow ice cream sandwiches. I am going to try those Quest peanut butter cups you like! Your video inspired me to get back on track. I have been stress eating for a couple of months and gained several pounds.
I'm 50 and I just lost 40 pounds myself. I would like to add: slow down and take the time to enjoy the flavour/texture/temperature of the foods as you are eating them. Chew thoroughly and mindfully notice the food as it's entering your body. Appreciate your food as fuel and a source of pleasure, but stretch it out. Put your fork down between bites. Drink plenty of calorie free fluids.
1. Prunes
2. Prunes
3. Prunes
4. Prunes
5. Prunes
6. Prunes
7. Prunes
8. Prunes
9. Prunes
…and #10
(Drumroll 🥁)
….Prunes
😊 🙏
I’m 53 & definitely repeat foods & meals. I track everything with Cronometer app. And yes, the brain fog is real.
Girl, I love your style. I'm 45 and noticed I had gained a ton of weight in the last few years, even without big changes in diet or exercise. Eggs, venison (I'm lucky to live in a rural area with lots of deer), carrots, cheese, nuts, broccoli and my weekend treat, which keeps me motivated and not feeling like I am in jail, have been critical. I've added in 3x a week weight training, which has really helped too. I'm down about 20 pounds since the start of the year. Keep up the great work!
I guess we can’t eat anything 😂. Thanks for the tips!
Do you also run the Work from Homies channel or do they just use your image?
Do you suffer from IBS at all?
Too much processed foods. This is not healthy eating.
being a short person curious what your deficit / calories when you are trying to lose weight?
I feel exactly the same way! I don't want to think about or be bothered with food so I limited my diet to just a few foods and I eat them on repeat and I'm happy! I never thought I could be happy eating the same food but I truly am! And I never thought I could be happy eating almost only whole foods but I now love whole foods!
Way to go!! Good for you for staying disciplined in this world of constant food noise! 👍
Wow thats a lot of meat with very little vegetables
Adenomyosis caused my uterus to be double the average size and growing and have the appearance of a sponge… according to my OBGYN surgeon after my hysterectomy. I am in menopause of course. Then there's more tests ordered at Mayo to determine the types of Dysautonomia. I tried numerous diets including pegan. I was also orthorexic for a while too. For those who are living with Dysautonomia eating smaller meals throughout the day helps physical symptoms a lot. I also stick to eating the same things usually. Safe foods can turn on you though. If I go back to college for my masters in art therapy degree I will definitely focus on my health journey more to continue to raise awareness. You are so much more than a number on the scale.
I am so glad to hear about the brain fog, I was beginning to worry that I was developing something.
The BB-Q flavored pork rinds have Maltodextrin. Horrible for blood sugar.
Wait … where are all the things in your cupboards!? How do you have an empty cupboard to put groceries in? Did you just move in!? 🤔