TAME YOUR HORMONES WITH THE HORMONE DIET
“Hormones dictate every aspect of weight loss, from appetite cravings to how well you burn and where you store fat”. “Balancing their levels is the secret to losing weight, sleeping, being more energized, stress-free and feeling better, says Dr. Natasha Turner, the author of “The Hormone Diet”, a book based on her successful clinical approach for creating hormonal balance to gain strength, lose fat and live younger longer.
“The Hormone Diet” isa three-step diet, extending over a period of six-week. It is based on simple rules: eating the right meals at the right times (about every 3-4 hours) and avoiding the ‘hormone-hindering’ foods.
The first step is a two-week detoxification phase, when the daily meal plan excludes foods that have the highest allergenic, inflammatory or migraine causing ability. Foods allowed are gluten-free grains, vegetables (except corn), fruits (except citrus, canned, and dried), nuts, seeds, fish, meat, feta or goat cheese, olive, avocado, flaxseed and canola oils, eggs, nondairy milk, and soy products. During this stage, dieters will cut off 4-12 pounds.
The second step or the “glyci-med” approach of eating the right foods brings back slowly the foods excluded on the initial stage. It is recommended to lower the glycemic loadof a meal or snack using beneficial food combinations, food preparation tips and alternative food choices. Forbidden foods include refined sugars, refined grains, trans fats, processed meats, excess saturated fats, foods with nitrites, and most artificial sweeteners. The weight loss will be closer to 2 pounds per week.
In step three, yoga, cardiovascular and strength training exercise are included for strength, vigor, and emotional balance.
The diet comes with a hormone quiz, which goal is to determine what your hormone type is and help you select the dieting plan which works best for you. Taking the test, you might discover that you are the MOODY Type, the SLUGGISH type or the HUNGRY type.
The Moody type presents a serotonin and dopamine imbalance. People with serotonin imbalance crave more sugars and starches to stimulate the production of this hormone. The lack of dopamine, which is a hormone that provides more energy, drive and motivation, determines craving for chocolate, caffeine, sugar and cigarettes. To balance these hormones, dr. Natasha Turner recommends a diet based on high serotonin foods and a supplement intake of 5HTP (50-200mg/day) and Rhodiola (200-400 mg/day).
The Sluggish type is low on growth hormone, DHEA (a precursor to the sex hormones estrogen and testosterone) and melatonin (a powerful antioxidant with an important role in the sleep process). 7-Keto DHEA (25 to 100 mg twice a day) and melatonin (0.5 mg/day) should be added to the daily diet.
The Hungry Hormone Type has an excess of insulin and cortisol. The rebalance plan includes phosphatidylserine (100 mg/day, before bedtime), holy basil (2 gel caps/day, for a month) and a lot of other foods which are high in phosphatidylserine. It is necessary to balance protein, fat and carbohydrates for three meals and two snacks each day and consider a non-psyllium fiber supplement to improve insulin sensitivity.
No matter what the hormone type is, the diet and the supplementary substances intake specific for each type have to be completed with the Hormone Optimization Training (H.O.T) which is a 30 minute body workout program that promotes the perfect hormonal balance to increase muscle, to decrease body fat and to aid stress reduction. The training is short and but of high intensity, uses a moderate to heavy amount of weight and recruits as many muscle groups as possible during each session.
Another contributor to weight loss and hormonal balance is sex- three times a week. Dr. Natasha Turner also says that each day should start with a walking session to the raise the levels of serotonin and lower levels of melatonin for entire day.
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