PLAN OF THE MONTH: The Hormone Diet
According to Dr. Natasha Turner, our hormones dictate where we store fat and how we lose it. If a hormonal imbalance exists, it will be difficult to lose weight, and we run the risk of becoming obese.
Hormonal Balance + (Calories Taken In – Calories Burned) = Lasting Fat Loss
Dr. Turner states the odds of losing weight can be “dramatically improved by combining the hormonal benefits of sleep, stress management, detoxification and exercise with healthy eating”. Her diet is a cross between the Mediterranean diet and glycemic balanced foods, which she’s termed, “Glyci-Med”.
The Hormone Diet contains a comprehensive self-assessment questionnaire to help you determine where your hormonal imbalances lie and how to regulate them.
Each of the hormones are discussed at length, as well as tips and suggestions to balance your pH level, manage stress, and improve digestion and sleep quality.
I am fortunate to live within close proximity of Dr. Turner’s Clear Medicine Wellness Boutique, and have decided to take advantage of working with her associates directly this month. I had my first appointment with a naturopath and nutritionist at the clinic, and they have customized a plan for my hormonal needs. The four-week plan is actually a hybrid of Dr. Turner’s The Hormone Diet and The Carb Sensitivity Program.
Highlights of the plan
- Eat one lean protein, one low-glycemic carbohydrate, and one healthy fat at each meal and snack
- Never consume carbohydrates alone
- Drink as much water as possible
- Eat within 1 hour of rising and never within the 3 hours before bedtime
- Eat every 3 to 4 hours
- No grains or starchy vegetables in phase 1
- No legumes in phase 1
- No red meat, pork, luncheon meats, cold cuts
- Unlimited non-starchy vegetables
- 1 serving of dairy per day (soy, almond, goat milk), goat or sheep cheese, goat yogurt
- 2 low glycemic fruits per day
- 4 servings of lean protein per day (3-4 oz each serving)
- 3 to 4 servings of healthy oils per day (olive oil, avocado, etc.)
- Water, herbal teas, sodium free soda water, green tea
- Strength training, three days a week (30-40 minutes)
- Cardio, once a week (20-30 minutes) in the morning on an empty stomach
- Yoga, once a week (30-90 minutes)
- Aim to be asleep by 11 PM
- Sleep at least 7 hours a night
- Keep your room as dark as possible
- Wind down 1 hour before bed
- Yoga, meditation, journaling, exercising, walking, find time for yourself : )
Supplements will be based on your individual needs. I was prescribed the following supplements: