Milly Gaines
The Hormone Diet is a 6-week, 3-step program designed by naturopathic doctor Natasha Turner to promote hormonal balance and overall health through diet, exercise, supplements, and detoxification. The diet focuses on regulating hormones to manage weight and address other chronic diseases. It emphasizes eating whole, nutritious foods, getting adequate sleep, managing stress, and exercising regularly. The diet also recommends specific foods, such as lean proteins, vegetables, fruits, healthy fats, and whole grains, while avoiding caffeine, alcohol, processed foods, and high-GI carbs. However, there are concerns about the cost, restrictiveness, and lack of solid scientific evidence supporting the diet's claims.
The Hormone Diet
| Characteristics | Values |
|---|---|
| Creator | Dr. Natasha Turner, a doctor of naturopathic medicine |
| Goal | Optimize hormones to lose weight |
| Duration | 6-week, 3-step process |
| Focus | Hormone fluctuations, diet, exercise, nutritional supplements, detoxification, mental health, stress management, sleep |
| Diet | Natural, nutritious foods; lean protein; vegetables; fruits; chia seeds; flaxseeds; nuts; olive oil; canola oil; whole grains; low-GI carbs |
| Diet restrictions | Caffeine, alcohol, fried foods, processed meat, peanuts, saturated fat, full-fat dairy, artificial sweeteners, high-GI carbs |
| Eating frequency | Eat often to prevent excessive hunger; eat every 3-4 hours |
| Calorie counting | Not emphasized |
| Testing | Hormone testing, pH and ketone strips |
| Supplements | Fish oil, anti-inflammatories, probiotics, omega-3 and omega-6 |
| Exercise | Included, but introduced in phase 3 |
| Weight loss | Claims of 12 lbs in the first 2 weeks are excessive and not considered safe or sustainable |
| Cost | Organic food, supplements, and hormone tests can be costly |
| Effectiveness | Lack of solid scientific evidence; may help with weight loss but not a long-term solution |
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What You'll Learn
What foods to eat on the hormone type 3 diet
The Hormone Diet, created by Dr. Natasha Turner, is a 6-week, three-step process designed to promote hormonal balance and an overall healthier body through diet, exercise, nutritional supplements, and detoxification. The diet is based on the idea that you can reset your hormones through food to get them back to optimal levels and help your body respond to them effectively.
The diet focuses on eating whole, natural, and nutritious foods, while limiting processed foods. It emphasizes the importance of regular exercise, mental health, stress management, and adequate sleep, all of which can impact hormone levels and weight management.
- Lean protein: This includes chicken breasts, eggs, and wild-caught fish, which are excellent sources of omega-3 fatty acids.
- Vegetables and most fruits: These provide essential nutrients and antioxidants, as well as being rich in fibre.
- Healthy fats and oils: Consume olive oil and other unsaturated oils, such as canola oil, as well as chia seeds, flaxseeds, and most nuts.
- Whole grains: Choose buckwheat, brown rice, quinoa, whole wheat, and other whole-grain carbohydrates that are high in fibre and provide B vitamins necessary for hormonal health.
- Anti-inflammatory foods: Include omega-3 fatty acids from fatty fish like salmon and tuna, as well as anti-inflammatory fruits, vegetables, legumes, and nuts.
- Limit caffeine, alcohol, fried foods, processed meat, saturated fat, full-fat dairy, artificial sweeteners, and simple carbohydrates with a high glycemic index (GI), such as white bread.
The diet also recommends giving up gluten, dairy, and most oils for the first 2 weeks, and then reintroducing them in moderation. It is important to note that the effectiveness of the Hormone Diet in balancing hormones and curing diseases is not supported by solid scientific evidence.
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What foods to avoid on the hormone type 3 diet
The Hormone Diet, as outlined in Dr. Natasha Turner's book, focuses on hormone fluctuations that may negatively affect a person's weight. The diet recommends avoiding "hormone-hindering" foods and instead adopting a Glyci-Med approach, which combines a low-glycemic index diet with a traditional Mediterranean diet.
Caffeine and Alcohol
Turner recommends avoiding or minimising caffeine and alcohol consumption. Caffeine and alcohol are known to interfere with hormone balance and can disrupt sleep, increase stress levels, and impact overall health.
Fried Foods and Saturated Fats
Deep-fried foods, such as french fries, chicken nuggets, and doughnuts, are high in unhealthy fats and calories. Saturated fats, found in red meat, full-fat dairy products, and tropical oils, should also be minimised as they can increase cholesterol levels and contribute to heart disease risk.
Processed Meat and Peanuts
Processed meats like bacon, sausage, and deli meats often contain preservatives, added sodium, and other chemicals that can negatively impact health. Peanuts and peanut butter are also on the avoid list, as they are high in calories and can interfere with hormone balance.
Artificial Sweeteners and Simple High-GI Carbs
Artificial sweeteners, such as aspartame and sucralose, are recommended to be avoided. Simple high-glycemic index (GI) carbohydrates like white bread, white rice, and pastries, which cause a rapid spike in blood sugar levels, should be minimised.
Full-Fat Dairy and Gluten
Full-fat dairy products, such as whole milk, cream, and cheese, are high in saturated fat and calories. Gluten, found in wheat, rye, and barley, should be eliminated for the first two weeks of the diet, and then reintroduced in moderation.
It is important to note that while the Hormone Diet provides guidelines, individual tolerance and reactions to specific foods may vary. It is always recommended to consult a healthcare professional or a registered dietitian before starting any new diet to ensure it aligns with your specific needs and health goals.
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The exercise routine
Exercise is an important component of the Type 3 Hormone Diet. The diet recommends a specific exercise routine to be followed for optimal results. This routine involves a combination of strength training, cardio, and flexibility work, with a focus on consistency and gradual progression.
Strength training is an integral part of the Type 3 Hormone Diet exercise routine. This type of training helps to build muscle mass and increase metabolic rate. The recommended frequency is 2-3 times per week, with a focus on compound exercises that target multiple muscle groups. Examples of such exercises include squats, deadlifts, bench presses, and rows. It is suggested to start with lighter weights and higher repetitions (12-15 reps) and gradually increase the weight and lower the reps (8-10 reps) as you progress.
Cardio exercise is also emphasized in this routine. The goal is to improve cardiovascular health, increase calorie burning, and promote fat loss. The Type 3 Hormone Diet recommends moderate-intensity cardio for 30-40 minutes, 3-5 times per week. Examples of such activities include brisk walking, jogging, swimming, and cycling. Aim for a consistent pace that elevates your heart rate without causing excessive fatigue.
In addition to strength training and cardio, the Type 3 Hormone Diet exercise routine includes flexibility work. Stretching and mobility exercises are recommended to improve range of motion, reduce muscle soreness, and prevent injuries. Perform simple stretches such as chest stretches, hamstring stretches, and shoulder rolls after each workout session. You can also incorporate yoga or Pilates into your routine 2-3 times per week to enhance flexibility and balance.
Rest and recovery are crucial aspects of this exercise routine. Ensure you have at least one rest day per week, opting for light activities such as walking or yoga. Adequate sleep is essential for muscle recovery and hormone regulation, so aim for 7-9 hours of quality sleep each night to support your exercise endeavours and overall health.
The key to success with the Type 3 Hormone Diet exercise routine is consistency and gradual progression. Begin with manageable weights and intensities, then slowly increase the challenge. This progressive approach allows your body to adapt and continue making progress. Listen to your body and adjust the routine as needed. If discomfort or fatigue arises, modify the exercises or consult a fitness professional for personalized guidance.
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Supplements to take
The Hormone Diet, created by Dr. Natasha Turner, a doctor of naturopathic medicine, is a 6-week, 3-step program designed to promote hormonal balance and an overall healthier body through diet, exercise, nutritional supplements, and detoxification.
The diet recommends several dietary supplements, including omega-3 and omega-6, which are essential nutrients that the body does not produce and must be ingested. In addition to these, phase one of the diet also includes fish oil, anti-inflammatories, and probiotics.
Turner also recommends taking pH and ketone strips to test your body's pH balance and blood and urine tests to determine your hormonal profile.
It is important to consult a healthcare professional before taking any dietary supplements or starting a new diet.
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Detox methods
The Hormone Diet, as outlined by Dr. Natasha Turner in her book, "The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength and Live Younger Longer," involves a three-step process that includes detox methods, diet modifications, exercise routines, and supplements. The goal is to optimize hormones and promote weight loss.
Phase 1: Initial Detox
The first phase of the Hormone Diet is a two-week detox period where several food groups are eliminated. This includes gluten, cow dairy, various oils, peanuts, sugar, artificial sweeteners, red meat, citrus fruits, alcohol, and caffeine. During this phase, it is recommended to take supplements such as fish oil, anti-inflammatory medications, and probiotics. This strict elimination diet is intended to reset your hormones and prepare your body for the next phases of the diet.
Phase 2: Reintroduction and Assessment
In the second phase, you will start to reintroduce some of the eliminated foods back into your diet gradually. This phase focuses on assessing your body's reaction to each food type. It is important to carefully observe any physical or mental changes you experience after consuming a particular food. This process helps identify food allergies or sensitivities and determine which foods work best for your body.
Phase 3: Long-Term Maintenance
The final phase of the Hormone Diet is about maintaining healthy habits and making informed food choices for the long term. While it is not necessary to adhere to the strict elimination guidelines from Phase 1, it is important to continue avoiding or minimizing the consumption of caffeine, alcohol, fried foods, processed meats, saturated fats, full-fat dairy, artificial sweeteners, and simple high-GI carbs. This phase emphasizes the importance of a Mediterranean-style, low-glycemic diet rich in whole, nutrient-dense foods.
It is important to note that the effectiveness and safety of the Hormone Diet have been questioned by some experts, who warn against restrictive diets and rapid weight loss claims. Always consult with a healthcare professional before starting any new diet or supplement regimen.
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Frequently asked questions
The Hormone Type 3 Diet is a 3-step program designed to help you lose weight, gain strength and live a younger, longer life. It is based on the idea that hormonal imbalances can cause weight gain and other health issues. The diet focuses on whole, nutrient-dense foods and recommends a mix of foods low on the glycemic index and a traditional Mediterranean diet.
Foods that can be eaten on the Hormone Type 3 Diet include lean proteins such as chicken breasts, eggs and wild-caught fish; vegetables and most fruits; chia seeds, flaxseeds and most nuts; olive oil and some other unsaturated oils and fats, like canola oil; and whole grains like buckwheat, brown rice and quinoa.
Caffeine, alcohol, fried foods, processed meat, peanuts, saturated fat, full-fat dairy, artificial sweeteners and simple high-GI carbs like white bread should be avoided or minimised on the Hormone Type 3 Diet.
