Dante Carrillo
The Hormone Diet, created by naturopathic doctor 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 claims that hormonal imbalances are the reason behind being overweight and advocates for a Mediterranean-style, low-glycemic diet, focusing on whole foods, and eliminating 'hormone-hindering' foods. However, critics argue that weight loss is achieved by creating a calorie deficit rather than resetting hormone balance, and that there is no viable theory or research supporting the effectiveness of the hormone diet.
| Characteristics | Values |
|---|---|
| Author | Dr. Natasha Turner |
| Book Name | The Hormone Diet |
| Focus | Hormone fluctuations that may negatively affect a person's weight |
| Diet Type | Mediterranean-style, low-glycemic diet |
| Diet Duration | 6 weeks |
| Number of Steps | 3 |
| First Step | Remove alcohol, caffeine, sugar, red meat, cow's milk and milk byproducts |
| Second Step | Eat more fruits and vegetables, poultry, fish, eggs, dairy products from sheep and goats, and plant milk |
| Third Step | Focus on exercise and cardiovascular and strength training |
| Other Recommendations | Organic foods, green tea, 30 minutes of exercise 6 days a week, yoga, adequate sleep, stress management |
| Criticism | The claim that hormonal balance can be "reset" is not supported by research |
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What You'll Learn
The Hormone Diet
The diet recommends a 2-week "detox" and the adoption of a Mediterranean-style diet that includes certain supplements. Turner calls her food plan Glyci-Med, as it combines foods low on the glycemic index (or GI, meaning they raise blood sugar slowly) with a traditional Mediterranean diet. The Mediterranean diet is a heart-healthy diet modelled after the traditional, olive oil-rich diet eaten in the Mediterranean. The Glyci-Med portion of the diet, which includes lean protein, vegetables, fruits, chia seeds, flaxseeds, nuts, olive oil, and whole grains, is the most nutritionally balanced phase and the most likely to be sustainable.
However, there are some downsides to the Hormone Diet. Its focus on timing and testing may be unnecessarily burdensome for certain people, and the diet recommends several dietary supplements, which can place a financial burden on some individuals. While the diet takes a solid stance on weight loss and overall health, promoting natural, nutritious foods and regular exercise, it is important to note that weight loss is achieved by creating a calorie deficit, not by "resetting your hormone balance". Recent research shows that total calorie intake is the primary factor in gaining or losing weight, and there is currently no viable theory to demonstrate that a person can "reset" their hormones to influence fat loss.
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Exercise and mental health
The Hormone Diet, created by naturopathic doctor Natasha Turner, is a 6-week, three-step process designed to promote hormonal balance and overall health through diet, exercise, nutritional supplements, and detoxification. The diet recommends a Mediterranean-style, low-glycemic approach, focusing on whole foods, and Turner suggests getting 30 minutes of exercise 6 days a week, including strength training, cardio, interval training, and yoga.
Exercise is an important component of the Hormone Diet, and it is also a key factor in maintaining and improving mental health. Research shows that people who exercise regularly have better mental health and emotional well-being, and lower rates of mental illness. Taking up exercise can reduce the risk of developing mental illness and help treat some mental health conditions, such as depression and anxiety. For example, for mild-to-moderate depression, research suggests physical activity can be as effective as antidepressants or psychological treatments. Exercise can also be a valuable addition to other treatments, and it has been shown to improve self-esteem and cognitive function, as well as alleviate social withdrawal.
The link between exercise and mental health is complex, and it is important to note that inactivity can be both a cause and a consequence of mental illness. However, exercise can positively impact brain chemistry, reducing stress hormones and increasing serotonin and endorphins. It can also improve cardiovascular health and overall physical health, which is especially important for people with mental health issues as they are at a higher risk of chronic physical conditions.
Aerobic exercises such as jogging, swimming, cycling, and walking have been proven to reduce anxiety and depression. These improvements in mood are thought to be caused by increased blood circulation to the brain and a positive influence on the hypothalamic-pituitary-adrenal (HPA) axis, which affects physiologic reactivity to stress. Exercise can also provide an opportunity for social interaction and support, further enhancing mental well-being.
Overall, exercise is a powerful tool for improving and maintaining mental health, and it can be an effective intervention for individuals with serious mental illness, either on its own or in combination with traditional treatments.
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Food and hormones
The idea that hormonal imbalances are part of the reason for being overweight is the claim behind The Hormone Diet. The book, written by naturopathic doctor Natasha Turner, explains how fluctuations in certain hormone levels may contribute to weight gain, sluggishness, stress, and health problems. Turner's food plan, called "Glyci-Med", is a mix of foods low on the glycemic index and a traditional Mediterranean diet. The Glyci-Med portion of the diet is the most nutritionally balanced and the most likely to be sustainable.
The diet recommends an ongoing avoidance of "hormone-hindering" foods, which include alcohol, caffeine, sugar, red meat, cow's milk, and milk byproducts. Simultaneously, the diet suggests eating more fruits and vegetables, poultry, fish, eggs, dairy products from sheep and goats, and plant-based milk. Turner also recommends eating organic foods as much as possible and giving up gluten for the first two weeks of the diet. However, after the initial two weeks, gluten is not completely off the table. Turner advises avoiding some processed carbs and any foods that one felt they had a bad reaction to after the detox phase.
The Hormone Diet also focuses on other factors that can contribute to weight gain and other chronic diseases, such as exercise, nutritional supplements, and detoxification. The diet recommends getting roughly 30 minutes of exercise six days a week, including strength training, cardio, interval training, and yoga. While the diet does not require packaged foods or meals, Turner recommends certain brands of supplements.
It is important to note that there is currently no viable theory to demonstrate that a person can "reset" their hormones to influence fat loss. Weight loss is achieved by creating a calorie deficit, not by resetting hormone balance. Hormonal imbalances are usually the result of a more serious underlying health condition, such as diabetes or hyperthyroidism, which cannot be fixed through diet alone and would require medical treatment. Additionally, there is no peer-reviewed research in a major journal specifically studying the hormone diet and its effects.
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Hormone testing
The Hormone Diet, created by naturopathic doctor 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 hormonal imbalances are part of the reason why some people are overweight. It claims that fluctuations in certain hormone levels may contribute to weight gain, sluggishness, stress, a lagging libido, sugar cravings, and health problems.
The diet recommends eating whole, minimally processed foods and avoiding "hormone-hindering" foods, such as processed carbs and foods with added sugars. It also suggests getting adequate sleep, physical activity, and mental health care. Additionally, the diet recommends taking various supplements and only consuming organic meat and organic coffee.
One of the key components of the Hormone Diet is its focus on timing and testing. The diet regulates what you eat and tells you the right time to eat to ensure maximum benefit to your hormones. However, this aspect of the diet may be unnecessarily burdensome for certain people, as it requires constantly paying attention to their hormones and can be costly and time-consuming.
It is important to note that there is limited research supporting the Hormone Diet, and it may be based primarily on the opinions of its creator. While it provides a template for healthy eating and weight loss, the claims that it can "balance hormones," cure diseases, restore sleep, and provide other benefits are not currently supported by solid, scientific evidence.
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Weight loss
The Hormone Diet, created by naturopathic doctor Natasha Turner, is a 6-week, three-step process designed to promote weight loss, increase strength, and make people feel younger. The diet is based on the claim that hormonal imbalances are part of the reason why people are overweight. It focuses on resetting hormones through food to get them back to optimal levels and to help the body respond to them effectively.
The diet recommends a 2-week "detox" and the adoption of a Mediterranean-style diet that includes certain supplements. Turner calls her food plan Glyci-Med, as it combines foods low on the glycemic index (or GI, meaning they raise blood sugar slowly) with a traditional Mediterranean diet. The Mediterranean diet is a heart-healthy diet modelled after the traditional, olive oil-rich diet eaten in the Mediterranean. Foods that can be eaten include lean protein (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. The diet also recommends getting roughly 30 minutes of exercise 6 days a week, including a mix of strength training, cardio, interval training, and yoga.
However, it is important to note that there is currently no viable theory to demonstrate that a person can reset their hormones to influence weight loss. Research shows that total calorie intake is the primary factor in gaining or losing weight, and any potential weight loss from the hormone diet will probably be due to a change in calorie intake rather than an effect on hormones. Additionally, the focus on timing and testing in the hormone diet may be unnecessarily burdensome for certain people, and the recommended supplements and organic foods can place a financial burden on some individuals.
Overall, while the Hormone Diet may lead to weight loss, it is important to consult a healthcare professional before starting any new diet or taking any dietary supplements.
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Frequently asked questions
The Hormone Diet 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 regulates what you eat and also tells you the right time to eat to ensure maximum benefit to your hormones.
The diet involves eating organic, whole foods that you cook yourself, and following a Mediterranean-style, low-glycemic diet. It also involves getting roughly 30 minutes of exercise 6 days a week in a mix of strength training, cardio, interval training, and yoga.
The effectiveness of the Hormone Diet is disputed. While it is not bad nutritional advice, any potential weight loss will probably be from the change in calorie intake, rather than an effect on your hormones. There is no viable theory to demonstrate that a person can "reset" their hormones to influence fat loss. However, the diet could help to create a calorie deficit through improved nutritional habits and exercise, which will probably result in weight loss.
