Health Benefits and A Birds Eye Overview – Hormone Diet: Are you curious about the hormone diet and how this diet can help reduce health problems? Then We recommend you to read further. The hormone diet is also called the hormone balance diet. This hormone diet was developed by Ralph Moorman, with whom I have trained as a trainer hormone factor or hormone coach. The hormone diet is different from most other diets.
What is the hormone diet?
The hormone diet is based on a number of nutritional requirements and not on calorie restriction. The hormone diet is therefore not really a diet, but more a lifestyle change. This diet has a beneficial effect on your hormones. By applying the hormone diet, you improve your hormonal balance. Below are all the hormones that have a beneficial effect on the hormone balance diet. For completeness, I’ve also added the features and problems that often occur.
Hormones that are affected by the hormone balance diet
|Thyroid hormone: functions||Thyroid hormone: problems|
|Body temperature control||Too low thyroid due to mineral deficiency (zinc, iodine, selenium), excessive stress, liver load etc.|
|Regulation combustion||Too rapid thyroid by autoimmune diseases, inflammation, etc.|
|Insulin: functions||Insulin: problems|
|Reduce blood sugar levels||Excessive insulin production by excessive sugars and fast carbohydrates, stress, overweight, etc.|
|Glucose converting into glycogen (stored carbohydrates in the liver and muscles)||Insufficient insulin production: Type 1 & 2 diabetes|
|Braking of the conversion of proteins into glucose|
|Stimulate protein storage in the muscle cell|
|Growth hormone: functions||Growth hormone: problems|
|Longitudinal skeleton||Insufficient growth hormone due to low protein intake, poor sleep, excessive stress and sugar|
|Muscle building||Too much growth hormone (less common) (tumor pituitary gland)|
|Grow nails, hairs, collagen|
|Cortisol: functions||Cortisol: problems|
|Increases blood sugar||Too much cortisol due to excessive stress, inflammation, insufficient relaxation and sleep|
|Breaks protein for glucose||Too little cortisol: adrenal dysfunction/burnout|
|Stimulates fat storage on the stomach|
|Influences heart and blood vessels, brain and sleep pattern|
|Testosterone: functions||Testosterone: problems|
|Muscle building||Insufficient testosterone due to stress, poor sleep, wrong fats, medicine etc.|
|Fat burning||Too much testosterone in women: PCOS|
|Improves mood and power|
|Estrogen: functions||Estrogen: problems|
|Is against osteoporosis||Insufficient estrogen due to the transition, ovarian removal, low-fat percentage, etc.|
|Libido-enhancing||Too much estrogen by candida, stress, xenoestrogens etc.|
|Improves the skin|
|Progesterone: functions||Progesterone: problems|
|Potentially slimming||Too little progesterone due to excessive stress or candida|
|Keep less moisture|
|Melatonin: functions||Melatonin: problems|
|Sleeping||Too little melatonin: sleep problems|
|Support immune system|
Benefits of the hormone diet
The hormone balance diet has several advantages:
- It is good to keep it because you do not have to suffer hunger;
- The energy consumption of your body rises (which makes it easier for you to fall);
- Your body is in a muscle building mode instead of a fat storage mode;
- You often get more energy and a better skin;
- Many health problems diminish or disappear through this diet;
- You do not have to worry about eating too much or too little;
- You can enjoy delicious fresh food
Who is the hormone diet suitable for?
The hormone diet is especially suitable for people who want to lose weight. With this diet, it is even possible to lose weight locally. In addition, the hormone balance diet is good for anyone who wants to live healthier and/or has health problems such as:
- Autoimmune diseases such as alopecia androgenetic
- Adrenal dysfunction
- Diabetes type 2
- Problems around menstruation
- Mastopathy (sore breasts)
- High blood pressure
- Low libido
- Liver problems
- Pain at liberty
- Vaginal fungal infections
- Fertility problems
- Sleeping problems
Key rules of the hormone diet
Below I put down the 10 most important hormone diet rules:
Eat enough and do not suffer from hunger
If you get too little calories, this is harmful to your hormonal balance. Your metabolism slows down and your ability to burn fat decreases. In addition, you get too little nutrients to get enough hormones and break down. Make sure you eat enough and eat the “good things”. Eat according to the hormone diet rules. This can restore your hormonal balance and if you have balanced hormones, your feeling of hunger and saturation is balanced. This hunger and saturation feeling is regulated by the hormones leptin and ghrelin. If these hormones are in balance, do not worry about eating too much or too little.
Eat fresh, pure and unprocessed food
Our body is tailored to eating fresh, pure and raw foods that are free of antibiotics, growth hormones, odor, color, flavors, and preservatives. Looking back into human history, we have also eaten the longest unprocessed food. Only since the last century, more processed foods have come to the market. Processed foods usually contain far more sugar, salt, vegetable fat and trans fat than raw foods. By eating many processed foods, you get too few good nutrients and an excess of poor nutrients. Eat pure, raw and fresh food. You can think of tubers, bulbs, nuts, seeds, pips, meat, fish, poultry, game, egg, cereals, legumes, soy, vegetables, and fruit.
Choose for organic food
In 2014, the largest study ever was conducted, as regards the comparison between biological crops versus conventionally grown crops (University of Newcastle). In organic crops, 20 to 40% more antioxidants than in normal food. By choosing for organic food you get the equivalent of 1 to 2 servings of vegetables or fruit daily without consuming the extra calories. Therefore always choose for organic foods. Despite the fact that organic food is more expensive than normal food, this is greatly offset by the higher nutritional value. Other important benefits of organic food are:
- No chemical pesticides;
- No genetically modified ingredients;
- Less to no chemical e-numbers (always check the label);
- Less nitrate in fruits and vegetables;
- No antibiotics and chemical growth hormones in meat;
- Cultivated on full, good soil.
Eat carbohydrates to a degree
By eating carbohydrates is nothing wrong with it. In fact, carbohydrates are indispensable for, among other things, your brain, red blood cells and thyroid gland. However, most people eat too many carbohydrates and the wrong carbohydrates such as refined ‘fast sugars’. If you do not do top sport, you may not have more than 50% of carbohydrates. Only in most people is the diet for 70% of carbohydrates.
Get quick absorbable carbohydrates such as ice cream, candy, cake, white rice, pasta, sugar, etc. Choose for slowly absorbable carbohydrates and eat them to a minimum (30% – 50% of the total). Slowly absorbed carbohydrates are: ‘teff, millet, amaranth, quinoa, buckwheat, oatmeal, silver rice, vegetables, and fruit’.
Eat enough proteins
Proteins are the building materials of your body, which also create hormones. They are made up of amino acids. A chain of glued amino acids forms a protein. There are essential amino acids and non-essential amino acids. Essential amino acids are necessary for all kinds of body processes. You can only get them through your diet.
Animal proteins are of higher quality and are often better absorbable than vegetable proteins. Within the hormone balance diet, both vegetable proteins and animal proteins are advised. Here you can think of: beef, chicken, turkey, fish, eggs, legumes, cereals, soya and protein powder. Provide sufficient variation and avoid pork meat.
Eat enough fat
Are you afraid that if you eat too much fat, you arrive by weight? If this is the case then I can rest assured. One of the biggest mistakes of this time is that fat is the main cause of overweight. This is not the case because sugar is the offender. There are numerous studies that confirm this. The video below deals with the harmful effects of sugar.
Fats have many different functions that are essential to good health. First of all, your adrenal gland and sex hormones are made of fat. If you do not eat too much fat, these hormones can be made less well. In addition, fats are also building materials, which are an important component of your cell membranes. Finally, fats make up a solvent for the fat-soluble vitamins A, D, K and E. They have a protective function and counteract heat loss.
It’s important to see what fats you eat. Too much vegetable omega-6 fats, trans fats and oxidized fats are harmful to your health. Eat regular olive oil, nuts, olives, avocado, cream butter, coconut oil, eggs and omega-3 fatty acids. Eat moderately omega-6 fatty acids like sunflower oil and sesame oil.
Also use animal protein sources (fish, meat, and poultry)
Organic meat, free from e-numbers, contains many essential nutrients that positively affect your hormone condition. In addition, the quality (biological value) of animal protein is higher than of vegetable protein. There are several hormones that are made from protein such as: ‘growth hormone, melatonin, and thyroid hormone’. Eat regularly meat, fish, and poultry. Here you can think of wild, beef, tartar, beef, herring, mackerel, salmon, sardines, anchovies, chicken and turkey.
Eat foods that greatly affect your hormones
There are a number of foods that strongly influence your hormones. These foods may help improve your hormonal balance. Therefore, I would advise you to eat the following products regularly:
- Eggs are good for thy thyroid, growth hormone and testosterone;
- Herbs such as black pepper, ginger, and turmeric are good for lowering the female hormone estrogen;
- Sea cyst, seaweed, and algae contain a lot of iodine and are good for thy thyroid;
- Oily fish contain many omega-3 fatty acids and have a beneficial effect on the hormones insulin, cortisol and estrogen;
- Cocoa is good for your testosterone;
- Blueberries reduce your estrogen and insulin and increase your testosterone;
- Paranots contain a lot of selenium and necessary for good thyroid gland.
Cook well and prepare your food in a good way
How can you consciously cook and prepare your food in a good way? You can do this by following the following points:
- Do not prepare meals in the microwave;
- Bake in saturated fat (this will prevent the grease from oxidizing and rubbing);
- Do not store any food in plastics (plastic contains harmful substances such as plasticizers and BPA, which disrupt your hormonal balance);
- Vegetables steal or boil shortly (vitamins and minerals are kept better);
- Bake on low temperature (burned meat is carcinogenic);
- Bake in a cast iron pan (a Teflon pan contains too many harmful substances);
- Filter your drinking water (water contains more and more female hormones that disturb your hormonal balance).
Reward yourself occasionally for your healthy eating pattern
Reward yourself occasionally. The arc cannot always be tense. In addition, that is not good for the balance in your stress hormone cortisol. Do not forget the golden rule: the 80/20 rule. 80% healthy conscious, 20% may also be less healthy! Of course, the more conscious you eat, the more results you can expect. You will notice that following the hormone balance diet, the need for unhealthy food is getting less and less.
The hormone balance diet resembles the paleo diet. There are only two clear differences to observe. For example, the paleo diet does not make use of cereals and legumes. The hormone diet contains legumes, to a limited extent, and further gluten-free cereals such as buckwheat, amaranth, teff, and quinoa.
Many of the diets currently offered are based on long-term calories. As soon as you get less calories than you actually need, your body is in the “saving state”. This helps keep your body in an efficient way. Additionally, if you follow a diet for seven days, there is a decrease in the action of the leptin hormone of 50%. Leptin is a body-like hormone that helps you burn fat. If you follow a diet, it will take your capacity to burn fat.
If you are deprived of a calorie-lowering diet, this is mainly due to a decrease in your muscle mass. Your fat mass drops very, because your body holds the fat. It is precisely your muscle mass that causes you to burn fat. As soon as you stop dieting, the kilos will be added soon and you are more relaxed than before. In the long run, a diet is insufficient, in addition, there are many shortages of essential nutrients and your metabolism slows down. This creates a vicious circle of arriving and losing weight. Consequently, following a diet usually results in short happiness but ‘long pain’. (source: www.fitengezondleven.nl)