Hormone Diets Are All The Rage But Do They Actually Work
WHEN it comes to losing weight and getting healthy, there is never a shortage of diet and fitness crazes claiming to hold the secret to easy, sustainable weight loss. Some of the most recent popular diet crazes include the ketogenic diet , the carnivore diet , and intermittent fasting .
But another diet plan thats come into the spotlight recently is the hormone diet, which claims that the reason people struggle to lose weight is because their hormones arent working properly.
Many books have been written on this topic, with advocates of the hormone diet claiming people can quickly lose a significant amount of weight by using diet and exercise to manipulate or reset their hormones. There are a few variations of the diet, but the main idea with each is that the key to losing weight is by correcting perceived hormonal imbalances in the body.
Hormones play an important role in our bodys everyday processes, from digesting food to helping bones grow. Theyre transported around the body through the bloodstream and act as chemical messengers that instruct cells to perform specific jobs.
One popular book promoting the hormone diet uses a three-step programme that claims it will help people lose weight, gain strength and feel younger. Steps one and two of the diet focus on changing nutritional habits. Step three concentrates on exercise.
You May Like: Can Having Your Tubes Tied Cause Hormonal Imbalance
How Do I Get Rid Of Hormonal Belly Fat
To get rid of hormonal belly fat you need to take care of your body to help balance out your hormones. This includes a healthy diet with adequate protein, a quality multivitamin, sleeping a full 8 hours a night, and plenty of exercise including low impact cardio and strength training. You can not target belly fat with weight loss other than by balancing your hormones if they are the cause of your excess belly fat. This is commonly the case making balancing your hormones well worth a try if your belly is a problem area for you.
How Can I Prevent A Hormonal Imbalance
While many hormonal imbalances arent preventable, there are certain things you can do to optimize your overall health, which could help keep your hormones balanced, including:
- Maintaining a healthy weight.
- Managing your chronic health conditions well .
- Quitting smoking or using tobacco products, if you smoke.
Recommended Reading: What Vitamins Should I Take For Hormonal Acne
Intermittent Fasting Increases Autophagy
While intermittent fasting might seem like a fad, it actually has a wealth of tradition and research supporting its benefits. Autophagy simply means that your cells work to become more efficient, cleaning up old or damaged parts, and optimizing their mitochondria.
There are different kinds of intermittent fasting, but they all function by promoting healthy blood sugar balance, supporting proper hormone function, and increasing autophagy .
The most common type of intermittent fasting is 16:8, and its actually pretty easy to start. This how-to guide will help you get started with intermittent fasting safely.
A Neat Way To Burn Calories
Many trainers get too focused on the calories clients burn during their training session and forget about how much they move the rest of the day . This other energy expenditure is called non-exercise activity thermogenesis , and it actually makes up the bulk of calories burned in a days activity.
If your clients are sedentary, ensuring theyre getting enough movement during the day should be a top priority. The suggestion for 10,000 steps is a great place to start. In the short term, apps or fitness trackers can be very effective tools for showing clients how inactive they truly are.
It can take 812 weeks to build new movement habits. Walking to work, taking the stairs, parking as far away from the entrance as possible , or doing a daily or nightly walk with friends or loved ones are all great ways to add more movement into the day.
If you want more context on NEAT, read this resourcenext!
Also Check: How Long Does Children’s Melatonin Take To Work
Focus On Diet Quality
Overall, diets that are high in a variety of whole foods that are rich in fiber, vitamins and minerals, and phytochemicals promote healthy hormone levels.
Hormones such as insulin, cortisol and sex hormones can be negatively affected by a lower-quality diet, such as one that has lots of refined carbohydrates along with hydrogenated and saturated fats from fried foods, fatty meats and highly processed foods.
To reduce elevated insulin levels, eating better-quality carbohydrate sources and less carbohydrates overall may help.
Higher-quality carbohydrates tend to be lower on the glycemic index, minimally processed and higher in fiber. Examples include whole grains such as 100 percent stone-ground whole wheat, rolled or steel-cut oats and barley, pulses such as lentils and chickpeas, sweet potatoes, and berries.
There is also some evidence that low-carb diets can help lower elevated insulin levels.
Eating too much or not enough is also not desirable from a hormone perspective: Overeating can cause insulin levels to rise, while undereating or chronic dieting negatively affects levels of cortisol and sex hormones.
What Is Hormonal Weight Gain
Weight gain associated with underlying hormonal imbalances. For men, hormonal weight gain can be caused by high stress or cortisol levels in the body. The heightened levels of cortisol may make the body go into survival mode and induce the production of fat cells which will cause a declining metabolism to store food for later use. For women, a specific estrogen hormone called estradiol decreases at menopause helps regulate metabolism and body weight. The lower the levels of estradiol may cause weight gain. Throughout a womans life, they may notice weight gain around their hips and thighs.
Also Check: Can Estrogen Cause Weight Gain
What Is A Hormone Imbalance
A hormone imbalance is when the hormones in our bodies are not functioning at the right level. This occurs when there is too much of one hormone, not enough of a hormone, or a combination of the two. When you have a hormonal imbalance you are likely to feel worn down and see physical symptoms like weight gain, muscle fatigue, and even issues with your heart and other vital organs. When your hormones are balanced you feel great, full of energy, and usually have great overall health.
Good Exercise Choices After Menopause
What types of exercise can best help you lose and maintain weight after menopause?
- Strength training, or a weight-resistance exercise program, helps build muscle mass and improve metabolism. Strength training also helps you maintain bone mass. Because you lose muscle mass as you age, add strength training to your workouts, if you havent before. Aim for two or three times a week. Examples of strength training include weight machines, dumbbells, exercise bands, yoga, and gardening.
- Low-impact aerobics are good for your heart and lungs. Walking, for example, is one of the best choices, because you can do it anywhere, anytime. Other examples of aerobic exercises include swimming, cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week.
- Whenever you can, add activity to your day. Wash the car, play hide and seek with your kids or grandchildren, get in a game of ping pong, etc.
Recommended Reading: Anthem Blue Cross Hormone Replacement Therapy
How Are Hormonal Imbalances Diagnosed
Healthcare providers typically order blood tests to check hormone levels since your endocrine glands release hormones directly into your bloodstream.
Certain hormone levels vary drastically throughout the day, so providers may order other tests to measure your levels, such as a glucose tolerance test or insulin tolerance test.
Your provider will also ask you about your medical history and symptoms and perform a physical exam.
Lose Weight This Year With The Help Of Hormone Replacement Therapy
If youre determined to lose weight this year, you should know that diet and exercise arent always the answer. Sometimes you can diligently exercise and watch calories, yet still fail to drop those pesky pounds.
Your struggle to lose weight may be the result of a hormone imbalance thats sabotaging your efforts. Here at BioAge Health, weve helped many patients in Eagan and the Twin City area of Minnesota successfully lose weight by restoring their natural hormones.
As a board-certified bioidentical hormone specialist and weight loss specialist, Dr. Catherine Kodama works closely with each patient, providing support and exceptional help with hormone deficiencies that contribute to weight gain.
Recommended Reading: Estradiol And Progesterone Side Effects
Read Also: Where To Buy Hormone Free Meat
What Are The Stages Of Hormonal Change For Men
For men, andropause is a slow decline of normal testosterone levels, which begin to lower by about 1% every year around the age of 40. Because the decrease in testosterone production is slow slow, many men do not exhibit any obvious symptoms of andropause for nearly a decade after onset. Andropause is traditionally marked by low T, which features symptoms such as low libido, sexual dysfunction, weight gain, loss of muscle mass, mood swings, and more.
How Common Is It for Men to Gain Weight During Andropause?
On average, middle-aged men gain about 19 pounds during the onset of andropause, which can be a significant cause of concern for overall health. Weight gain is one of the more common symptoms of andropause and most men will experience some about of weight gain during late adulthood.
How Do You Fix Hormonal Imbalance
Many health conditions that involve hormonal imbalances, such as diabetes and thyroid disease, require medical treatment.
Many nutritional supplements in stores claim to treat different hormonal imbalances, but few of them have been scientifically proven to have a beneficial effect. Its important to always talk to your healthcare provider first about taking supplements.
Aside from medical treatment, your provider may recommend certain lifestyle changes to help manage a hormonal imbalance, such as managing your stress levels and getting routine exercise.
Balance Your Hormones For Weight Loss
There is a strong connection between hormones and weight gain. When hormone levels increase or decrease, a chain of events occurs. Your body forgets its full, the metabolism slows, and your weight increases.
Thankfully, hormonal weight gain is treatable. Our team strives to assist men and women struggling with hormonal imbalances. Contact us to learn more about our hormone and weight loss treatments.
Also Check: Can Hormone Imbalance Cause Insomnia
How Do I Know If I Have A Hormonal Imbalance
If you suspect a hormonal changes, the only way to fully confirm a hormonal imbalance is to have your hormones tested with a simple and easy blood test.
An easy way to test at home is with a reputable home health test company such as Lets Get Checked. Ive used them personally for several tests and have found them to be very easy, accurate as well as convenient. You simply order online and receive a kit in a few days. Simple instructions are included with a convenient return envelope. Youll get notified within a few days to go online to view your test results. Easier and often cheaper than going to the doctor. No doctor referral or approval is needed. Use this link and FITFOUNDME code for a 15% discount!
Getting a diagnosis on what hormones are imbalanced is the first step to fixing a hormone imbalance and feeling better than ever.
Read Also: How To Cure Hormone Imbalance
How To Prepare The Hormone Reset Diet & Tips
The plan claims to lead to a staggering weight loss of up to 15 pounds in 21 days by improving the balance of seven different hormones to burn belly fat and decrease appetite.
The 21-day program is similar to an elimination diet as it excludes specific foods thought to cause hormonal imbalances. Dr. Gottfied claims that most women have at least one, if not three or more, significant hormonal imbalances. The diet plan claims to fix these imbalances by eliminating meat, alcohol, fruit, grains, and dairy.
It should be noted that there is no scientific evidence to back up the claims made by Gottfried regarding the Hormone Reset diet. Some of the recommendations for what to eat or avoid are based on a quiz taken in the book.
Getting To Know Ghrelin
You can think of ghrelin as your hunger hormone. Like leptin, it communicates with the brain in this case, telling your brain to eat. Every time your stomach becomes empty, it naturally releases ghrelin into your bloodstream. Ghrelin levels are lowest just after youve finished a meal. Theyre at their highest when the stomach is empty and youre ready for your next meal. This scenario is normal when a person is healthy and maintaining optimal weight.
An overweight person, on the other hand, will find that like the other hormones weve explored ghrelin levels are typically out of whack. In healthy individuals, ghrelin levels decrease in a way that satiates them and signals their brains to stop eating. But in obese individuals, ghrelin levels dont decrease enough after eating, which fails to send the brain the signal it needs to stop eating and feel satisfied.
You May Like: Does Nugenix Have An Estrogen Blocker
Recommended Reading: How To Naturally Boost Testosterone Ftm
Follow This Eating Pattern
Eating plenty of colorful vegetables and fruit along with heart-healthy fats such as olive oil and nuts as well as fish and vegetarian proteins appears to be one of the healthiest ways to promote weight loss and prevent chronic diseases. It may also make your cells more sensitive to insulin, reducing the risk of Type 2 diabetes.
In particular, oily fish contains long-chain omega-3 fatty acids that may help reduce insulin resistance, a risk-factor for Type 2 diabetes.
Having healthy fats in your meals and snacks triggers the release of hormones that help you feel more satiated, which can support weight loss.
Behaviour And Obesity Hormones
People who are obese have hormone levels that encourage the accumulation of body fat. It seems that behaviours such as overeating and lack of regular exercise, over time, reset the processes that regulate appetite and body fat distribution to make the person physiologically more likely to gain weight. The body is always trying to maintain balance, so it resists any short-term disruptions such as crash dieting.Various studies have shown that a persons blood leptin level drops after a low-kilojoule diet. Lower leptin levels may increase a persons appetite and slow down their metabolism. This may help to explain why crash dieters usually regain their lost weight. It is possible that leptin therapy may one day help dieters to maintain their weight loss in the long term, but more research is needed before this becomes a reality.There is evidence to suggest that long-term behaviour changes, such as healthy eating and regular exercise, can re-train the body to shed excess body fat and keep it off. Studies have also shown that weight loss as a result of healthy diet and exercise or bariatric surgery leads to improved insulin resistance, decreased inflammation and beneficial modulation of obesity hormones. Weight loss is also associated with a decreased risk of developing heart disease, stroke, type II diabetes and some cancers.
Also Check: What To Do To Regulate Hormones
You May Like: What Does It Mean If You Have Low Estrogen
Do: Get Adequate Sleep
If there was one thing most people overlook in their weight loss journey, its adequate sleep. Many patients ignore sleep in favor of productivity, or have difficulty sleeping at night, and this spells trouble for hormone balance and your waistline.
Poor sleep makes us crave sugar, hinders our ability to make healthy decisions, and creates systemic inflammationwhich is the fastest way to put on pounds .
Make sure you set aside adequate time for sleep each night, and if falling or staying asleep is something you struggle with, youll want to take a look at Sleep Savior.
Want to learn about more holistic tips to keep you feeling like the superwoman I know you are? Treat yourself to a dose of super woman wellness by becoming part of my Tribe!
Ghrelin: Aka The Craving Hormone
Ghrelin works in tandem with leptin. When your stomach is empty, it is ghrelin that is responsible for telling you that you are hungry and that you need to eat something. These days, something is broken in the ghrelin mechanism too, increasing your hunger with your rarely feeling satiated.
Ghrelin is secreted primarily in the lining of the stomach. Your stomach makes ghrelin when its empty. Just like leptin, ghrelin goes into the blood, crosses the blood-brain barrier and ends up at your hypothalamus where it tells you youre hungry. Basically, ghrelin is high before you eat and low after you eat.
How to tame this craving hormone?
Water is an essential part of life and well, it can help you tame down this hunger hormone. Make sure you keep yourself well hydrated and next time you feel hungry, have a glass of water first and you may be surprised to find your hunger pains abating.
You May Like: What Is The Least Hormonal Birth Control
You Have An Estrogen To Progesterone Imbalance
Many women especially those of childbearing age have an estrogen dominance problem. If you exercise strenuously, you could be making less progesterone and estrogen is dominating, leading to weight gain in the hips, thighs and bottom. Other causes of estrogen dominance include disrupted ovulation , and supplementing with estrogen alone, in the absence of its balancing partner, progesterone. Or environmental factors such as pesticides, plastics, industrial waste products, car exhaust, meat, soaps, and chemicals in furniture and carpets could be part of the problem.
Diet, most importantly making sure you eat hormone-free , environmental avoidance of xenoestrogens, and taking supplements can bolster your natural progesterone production and decrease estrogen dominance. Check out the Environmental Working Group for the full revelations and actions you can take!