If the pounds do not drop despite training and diet, it is often not the wrong workout or too many calories. Instead, hormones often act as a brake on fat burning. We’ll show you how to regulate it – and a 21-day hormone diet program.
Both are frustrating – and counterproductive, Dr. Sara Gottfried, US gynecologist and hormone expert. “Obesity isn’t just about calories and exercise, it’s also about malfunctioning hormones,” she says.
Hormones significantly influence your metabolism
Hormones are messenger substances. They transmit messages from A to B in the body and thus control all metabolic processes. They dictate what our body does with food. where and how much fat is stored, what we are hungry for or what our sleep quality, intestinal flora and mood are like.
Several hormone reactions are often linked together.
This is what makes the system so vulnerable. If there is a catch in one place, a domino effect occurs. Fortunately, it’s mostly up to us to make up for the chaos. Small changes in lifestyle are often enough to get the hormonal balance back on track.
Sleep: an important hormonal factor
Our sleep can decide whether we are overweight or ideal. Even after four nights of less than seven hours of sleep, insulin and ghrelin levels are increased – we are more hungry and store more fat.
Leptin, the satiety hormone, is suppressed. In addition, the stress hormone cortisol increases after a night of drinking and leads to bad decisions and cravings. The only solution: go to bed earlier.
Figure trap stress
Chronic stress is poison for the body because it permanently increases the cortisol level.
The trigger does not have to be a measurably full schedule. Quarrels, frustration, lack of exercise or a lack of time to relax can also put our body in a hormonal state of constant alertness.
The last thing he wants then is to give up protective fat reserves and forego comfort food. Reducing stress also brings your hormones back into harmony.
The cholesterol myth
The low-fat trend of past decades is still persistent. Eggs, butter and high-fat sources of protein have been vilified for their cholesterol content. The study situation for these recommendations proves to be flawed today. Cholesterol is not always bad.
It occurs in the body as HDL and LDL cholesterol. Too much of the latter alone is unhealthy. HDL cholesterol is essential for the production of metabolic hormones. Good fats from fish, olive oil, avocado, nuts and eggs should therefore be included in every meal.
Lose weight with the hormone diet
A real new start for the hormonal balance is promised by Dr Gottfried’s 21-day diet ( “Die Hormondiät”, approx. 20 euros).
The theory: There are seven essential metabolic hormones – and they can be switched from weight loss inhibitors to allies in 72 hours each.
So that you don’t have to change your eating habits overnight, one hormone after the other is tackled at three daily intervals. After three weeks, your metabolism is regulated and up to seven kilograms are gone.
Balance food: which foods help?
According to the “food-first strategy” by Dr. Gottfried it is almost always possible for healthy people to regulate their hormones with a fork.
Certain foods are generally considered to be hormone-friendly because they are good for the whole body. Others harbor a high potential for interference. Here is a small selection:
Hormone disruptors: red meat, sausage products, sugar, fruit, dairy products, wheat, alcohol, coffee, finished products
Hormone regulator: Oily fish, olive oil, coconut oil, avocado, nuts and seeds, salad and vegetables, water, green tea reading tip READING TIPThe 17 best tricks for losing weight
Your 21-day plan
Lots of water, 500 grams of vegetables and 30 minutes of exercise – everything that is fun counts – are the cornerstones of the day. There is also an omission diet. It is tough, but shows strong results!
Days 1-3: estrogens
Meat and alcohol are first on the hit list. Not doing it is an initial spark for weight loss for anyone with elevated estrogen levels – a common disorder in women.
Men are not excluded, with them estrogen dominance in old age often shows through fat pads in the hip and chest area.
Meat is replaced with fish, legumes or eggs. 30 to 40 grams of fiber a day will help clear excess estrogen. Since alcohol sabotages any weight loss mission – especially in combination with too much estrogen – abstinence from day one is worthwhile.
Days 4-6: insulin
When blood sugar levels rise, insulin is released. But when sugar molecules and insulin circulate in the blood, fat breakdown is blocked.
If you constantly eat sweets, you make the cells insulin-resistant – that is, they are less sensitive. As a result, the body releases even more insulin. This causes cravings, fat storage and increases the risk of diabetes.
” Sugar detox is the most effective method to lose fat”, justifies Dr Sara Gottfried took this drastic step. With a maximum of 15 grams of carbohydrates per day, healthy insulin receptors regenerate within 72 hours.
Days 7-9: leptin
If we eat too much fructose (fruit or finished products), the liver is overwhelmed and stores it directly in the fat cells. These release the hormone leptin, which signals the brain that we are full.
The fructose flash does not make us fuller, but makes our brain resistant to the urge to satiate. Overeating becomes easy. During this phase, fruit, juices, smoothies and fructose products are taboo.
Days 10-12: cortisol
Cortisol is released during chronic stress and can make fat loss more difficult. While we primarily counteract this with relaxation and sleep, withdrawal from coffee and caffeine can lower our cortisol levels at the nutritional level.
Days 13-15: thyroid
Thyroid problems affect weight. Current studies show that those affected often cannot tolerate gluten .
Leaving out gluten-containing cereals for a while makes sense for anyone who wants to lose weight, not only because of the high carbohydrate and calorie content.
Industrial grains often cause digestive problems, they are highly processed, contain little healthy nutrients and are poorly filling.
Days 16-18: growth hormones
We also need our growth hormone (HGH) after we have grown up. It is involved in many metabolic processes and can also be helpful in losing weight. The problem is the intake of too much artificial HGH.
This is also found in conventional dairy products, as cows are injected with HGH to increase their productivity. During this phase, milk, yoghurt and cheese are replaced with plant-based alternatives.
Days 19-21: testosterone
Toxic substances from cosmetics and packaging get into our blood and behave like oestrogens. These so-called xenoestrogens can massively disrupt the hormonal balance.
They promote insulin and estrogen dominance and weaken our muscle hormone testosterone, which is so important for metabolism. Consciously reading the contents on the packaging for three days is eye-opening.
Hidden hormone poisons
Our body comes into contact with around 500 chemicals every day: pesticides in food, genetically modified food, chemical cocktails in cleaning products and cosmetics, plasticizers in containers. The list of substances that are toxic and foreign to the body is endless.
These three are particularly widespread and are a good guide for choosing less toxic and hormonally effective products in the future. Little shopping aids: the ToxFox and CodeCheck apps.
- Parabens: possibly in body lotion, cream, lipstick
- Phthalates (plasticizers): if necessary in shower gel, shampoo, deodorant, hairspray, plastic bottles and containers
- Sodium Laurysulfate: if necessary in soap, toothpaste, shampoo and conditioner
After the diet
Those who go through the 21 days deserve applause and are gradually allowed to re-import food that was cancelled.
Important: Pay attention to what is good for your body and what is not. Then it works with the individual hormone balance.
Nutrition plan: One day during the hormone diet
Admittedly, the hormone diet removes some of the favorite foods from the menu. But it is worth doing without. After just a few days, the cravings will vanish, because now there is a lot of protein, healthy fat and nutritious vegetables on the plate. Everything that the body needs to ignite the weight loss turbo.
Morning: green tea. Scrambled eggs or three-egg omelette plus two large handfuls of spinach and a cup of green vegetables
(e.g. green asparagus, zucchini) fried in olive or coconut oil.
Lunch: Chicken with a large salad (e.g. romaine, rocket, white cabbage, artichoke hearts) with olive oil and vinegar plus fried vegetables (e.g. paprika) or Asian soup with chicken, coconut milk, bok choy and mushrooms
Evening: Fried high-fat fish such as salmon or herring, with steamed vegetables (e.g. broccoli) and a large salad (e.g. romaine, rocket, white cabbage, artichoke hearts). Olive oil and vinegar as dressing.
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