Hormone diet: can I lose weight with it?

What is the hormone diet?

The hormone diet goes back to the US gynecologist Dr. Sara Gottfried. According to the expert, not only diet and exercise, but also our hormones play a major role in our weight. Therefore, our hormone balance should be realigned: Gottfried relies on seven essential metabolic hormones in the hormone diet, which should be reversed by the hormones so that they support the weight loss process.

For each hormone, three days are set for this reprogramming in the hormone diet, so that the diet runs over a total of 21 days. After that, not only is the metabolism realigned, there should also be a weight loss of up to seven kilos.

How does the hormone diet work?

According to Sara Gottfried, if you want to lose weight with the hormone diet, you should gradually change your hormone balance. The experts proceed according to a so-called "food-first strategy", which means that the concept is primarily based on the consumption or omission of certain foods. Because: With the help of diet, healthy people can influence their hormonal balance relatively easily. There are foods that are hormone-friendly, but also those that are more likely to be called disruptive foods. Here is a list of the so-called hormone regulators and hormone disruptors:

Hormone regulators

Hormone disruptors

Depending on which hormone is currently the focus of reprogramming, more and more interferers are left out. Basically, plenty of water, 500 grams of vegetables and 30 minutes of exercise every day are on the program throughout the diet.

That is the 21 day hormone diet plan

In the following we explain which essential hormone is in focus and when and what foods to eat or not to eat.

Days 1 to 3: estrogen

Many women suffer from high levels of estrogen, but men are also familiar with the problem – for example, it manifests itself in older people with more fat in the hip and chest area. Therefore, the first focus of the hormone diet is estrogen. Instead, meat and alcohol are removed from the menu. Instead, fish, eggs and legumes are on the program. At least 30 to 40 grams of fiber should be consumed daily as this helps break down excess estrogen. Alcohol should be avoided as a matter of principle, because it usually torpedoes any attempt at weight loss from the outset.

Days 4 to 6: insulin

If the blood sugar level shoots up, insulin is released and the breakdown of fat is blocked. The ingestion of too much sugar causes the cells to develop a resistance to insulin – which causes the body to release even more insulin. This in turn increases fat storage, the general risk of diabetes and leads to cravings. This is why sugar has now been canceled and a maximum of 15 grams of carbohydrates per day is allowed.

Days 7 to 9: Leptin

Fructose, i.e. fruit sugar that is contained in fruit or finished products, for example, can overwhelm the liver in large quantities and is then stored directly in the fat cells. These in turn activate the hormone leptin, which signals to the brain that we are full. But: The fructose alone does not fill you up. Instead, it ensures that the brain develops a resistance to satiety, which is why we tend to overeat. In this phase of the hormone diet, products containing fructose, fruit juices and smoothies are therefore prohibited.

Day 10 to 12: Cortisol

The stress hormone cortisol blocks fat loss. Avoiding caffeine helps so that it is released less strongly. Sleep also plays a role here: at best, we should sleep eight hours a night to keep the cortisol level low.

Day 13 to 15: Thyroid hormones

Thyroid diseases such as an underactive thyroid often cause weight problems. New studies also indicate that those affected do not tolerate gluten. Cereals containing gluten can then, for example, cause digestive problems. Plus, it's low in nutrients and won't keep you full for long. Therefore, corresponding products have now been removed from the hormone diet.

Day 16 to 18: growth hormones

Growth hormone (HGH) is also involved in metabolic processes. However, we should rather not include an artificial variant of the hormone that is found in conventional dairy products, for example. Because: Cows are often injected with HGH to help them be more productive. Now dairy products are being removed from the menu and replaced with plant-based alternatives.

Day 19 to 21: testosterone

Testosterone is essential for a well-functioning metabolism. But it can be inhibited by so-called xenoestrogens. This conceals toxic substances (for example from cosmetics or packaging) that behave like estrogen in the body and can disrupt the hormonal balance. Not only do they weaken testosterone, but they also promote insulin and estrogen dominance. It always helps to look at the contents of the packaging so that you can avoid the substances.

After the 21 days, the avoided foods can gradually find their way back onto the menu. But you should listen carefully to your body: Anyone who feels better after giving up a certain food should also avoid it in the future.

Can everyone do the hormone diet?

Only healthy people should follow the hormone diet – and only after consulting their family doctor. Anyone suffering from hormonal disorders such as an underactive thyroid or an overactive thyroid, should not perform the hormone diet. Overweight affected patients can best have an individual nutritional concept worked out in consultation with their doctor.

Why Hormones Affect Weight

What is the hormone diet based on? It has been known for a long time that hormones influence our metabolism. Actually, they are messenger substances that transport information through the body and thus control the metabolism. For example, they regulate our appetite and fat storage. The problem: There are various hormone reactions that are linked to one another, which makes the whole system prone to failure.

A good example of this is the relationship between (too little) sleep and weight. Various studies show that too little sleep can lead to obesity. For example, a large-scale international study with over 6000 participants found that People who sleep less than four hours a night are 73 percent more likely to become fat.

Another study showed that after just four nights of less than seven hours of sleep, a chain reaction of the hormones occurs in our body: On the one hand, the insulin and ghrelin levels are increased. This not only ensures that we are hungry, but also that more fat is stored. At the same time, the hormone leptin, which signals satiety, is suppressed. And: more cortisol is released. The stress hormone, for example, causes cravings.

Are hormones in balance? Conclusion of the hormone diet

The hormone diet can definitely improve the perception of which foods are good for us and which ones we should rather avoid. In addition, steady weight loss can be expected and there is no need to count calories. It is also positive that the diet mainly relies on healthy and unprocessed foods.

However, it cannot be scientifically proven whether the weight loss can actually be traced back to a reprogramming of the hormones. Studies show the influence of hormones on weight, however, there are no studies that confirm an effect of precisely this concept. Presumably you lose weight on the hormone diet because you are using healthy, lower-calorie foods and accordingly have a negative energy balance.

Reading tips: You can find out everything about the Glyx diet here. You can also find more help with losing weight in our weight loss tips, and we also reveal how you can create a nutrition plan.

Do you want to exchange ideas about health topics? Then take a look at our BRIGITTE Community.

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Gottfried, S .: Die Hormondiät, VAK, 2016

N.N. Lack of Sleep may lead to exess weight. North American Association for the Study of Obesity press release, November 16, 2004