the hormone-balance plan
Emphasize lean protein. If insulin is the mother of fat storage, glucagon is the father of fat burning. One critical way to increase this hormone is to eat more protein, says Teta. “Protein is the most powerful fat-loss tool we have,” he says. Protein intake also suppresses the hunger hormone ghrelin and helps release muscle- building hormones, like testosterone, enabling people to avoid the muscle-wasting (what he calls the “skinny-fat” look) and sluggish metabolism that often accompany calorie-restriction diets. But not all protein is created equal. In Hu’s 2011 study, eating
red meat, usually higher in calories and saturated fat, was strongly associated with weight gain over four-year periods. Another recently published study found that those who ate a diet low in carbs but higher in animal protein had an increased mortality risk, particularly from cancer and cardiovascular disease, while those
HORMONE-BALANCE DIET: A SAMPLE DAY
6 a.m. Whey protein shake 8 a.m. Omelet with egg whites, 10 bites oatmeal, 1 apple, 1 cup blueberries
12 p.m. Large salad with grilled chicken and balsamic vinaigrette
2 p.m. Fiber supplement and protein bar 4 p.m. Apple with 2 tablespoons almond butter 7 p.m. Chicken burger (no bun), 10 bites baked sweet potato, steamed broccoli, steamed asparagus
Source: Jade Teta, ND.
who ate a low-carb diet high in plant-based protein had a lower mortality risk. “A lot of people think a low-carb diet needs to be loaded with steaks and bacon. Tat’s not the case,” says Hu. When trying to lose weight and balance blood sugar, Teta
recommends going easy on beans, which are high in protein but can be as much as 70 percent starch, and opting for lean poultry, fish, eggs, and game meat. Vegans should consider adding a rice, hemp, or nut protein powder supplement to their diets.
Don’t fret about (most) fats. Fat is essentially neutral in terms of influencing insulin. But fats, especially omega-3 fatty acids, do trigger satiating and fat-burning hormones and are a building block for cortisol, estrogen, progesterone, and testosterone. Contrary to popular belief, recent studies have shown fat consumption does not significantly impact weight and, in some cases, hastens weight loss. For instance, in Hu’s study, increased intake of even full-fat dairy products (with the exception of those containing probiotics) had no effect on weight. Nuts, which are high in mostly monounsaturated fat, were closely associated with weight loss. Topping the list of seemingly slimming foods was yogurt.
“Mircoorganisms in fermented foods like yogurt may be beneficial for energy metabolism and appetite-reducing hormones,” Hu says. When you’re building a hormone-balancing diet, Hu
recommends getting 35 percent to 45 percent of calories from minimally processed carbohydrates (mostly the low-starch variety), and splitting the rest between lean protein and fats from polyunsaturated sources, like fish and monounsaturated sources, such as olive oil, avocado, nuts, and seeds.
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Time your intake. Finally, remember that when it comes to balancing hormones with food, timing matters, Teta says. Eat within one hour of waking up to avoid the stress-hormone surge that comes with low blood sugar. Always eat protein with breakfast to steady your insulin levels throughout the day. Eat every three hours to avoid the hormonal chaos that accompanies low blood sugar and leads to hunger and cravings. Try not to pair fats and starches in the same meal (skip the potatoes with your salmon and have broccoli instead) because although fats are neutral, they can exacerbate insulin’s fat-storing action. And save the bulk of your carbohydrate intake for later in the day. One recent study published in the journal Obesity found that subjects who ate the bulk of their carbohydrates at dinner experienced fewer cravings throughout the day, had better blood sugar balance, and lost more weight.
Lisa Marshall is a health writer, endurance athlete, and recovering carboholic who has upped her protein intake and is eating more frequent meals since reporting this story. She feels better already.
40 deliciousliving | january 2012
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