Fat Burning Hormone Diet Pdf

Hormones play a huge role in your mental, physical and emotional health.

These can include things such as weight gain, fatigue, insomnia, high blood pressure and cholesterol, acne and more.

The good news is, a healthy, nutritious diet and other healthy lifestyle behaviours can help regulate and balance your hormones to get you back to your best self.

The article below will cover everything you need to know about following a diet plan to balance your hormones and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Hormone Balancing Plan PDF

General Guidelines for a Hormone Balancing Diet

Eat More Protein

Eating protein helps build muscle and bone mass. In terms of hormone control, protein can help control appetite by reducing the hormone ghrelin, also known as the 'hunger hormone'.

It also encourages hormones such as PYY and GLP-1, which make you feel full (1, 2)

Limit Sugar and Refined Carbs

Both have been linked to increased insulin resistance. Insulin resistance occurs when cells in your body don't respond effectively to the hormone insulin in your body.

Over time, this can leads to pre-diabetes, type 2 diabetes and other chronic health conditions.

Fructose, found in sugar, has been shown to promote insulin resistance, particularly in overweight or obese people with prediabetes or diabetes (3, 4, 5, 6).

Studies have also shown diets high in refined carbs can increase insulin resistance (7, 8).

Eat Healthy Fats

Fats have a bad reputation because people think they will gain weight. However, healthy fats can do the opposite.

Studies show eating healthy fats found in foods like nuts and olive oil can trigger the release of hormones like GLP-1 and PYY which make you feel full (9, 10, 11).

Unhealthy fats include trans fat. Many studies find these sorts of fat increase insulin resistance and belly fat (12, 13). They are often found in baked and fried foods.

Don't Overeat or Undereat

Eating at a relatively steady calorie range helps maintain your hormone balance. Significant shifts either way can upset this balance.

Studies show that eating too much can reduce insulin sensitivity (14, 15 ) .

However, cutting too many calories can increase levels of cortisol, a stress hormone known to promote weight gain.

Consume Fatty Fish Frequently

Fatty fish contains lots of omega-3 fatty acids, which have anti-inflammatory properties.

These types of fatty acids help reduce inflammation but they may also benefit hormonal health by reducing stress hormones cortisol and adrenaline.

One study found that men eating omega-3 rich diets for 3 weeks had smaller increases in cortisol compared to their usual diet. (16).

Many studies also find that consuming these kinds of fatty acids can help reduce the risk of diseases such as heart disease, diabetes, and kidney disease ( 17 , 18, 19)

Aim for at least one serving a week, but two or more preferably. Popular types of fatty fish include:

Mackerel
Herring
Trout
Salmon
Tuna

Consume More Fiber

Fiber, especially the soluble type, is an important component of a healthy diet.

Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full and satisfied (20, 21, 22).

One study found that consuming oligofructose (a soluble fiber) increased plasma PYY hormone and consuming cellulose (an insoluble fiber) increased GLP-1 concentrations. Both fiber types decreased appetite (23).

Hormone Balancing Foods to Eat

In general, the sorts of foods you'll want to eat regularly include:

Fruits
Vegetables
Whole grains
Fatty fish
Beans
Legumes
Nuts and seeds
Low-fat dairy
Olive oil
Lean protein (poultry)

Foods to Avoid

These are foods you should generally avoid when trying to ensure your hormones remain balanced. By all means treat yourself occasionally – but don't make a habit of eating these foods regularly:

Junk foods:fast food and potato chips
Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
Fried foods:french fries, donuts, fried meats
Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
Processed meats: bacon, canned meat, salami, sausages
Trans fats: vegetable oil and margarine

What's the Best Diet for Hormone Balancing?

If you're looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

High unsaturated-to-saturated fat ratio
High consumption of fruits, vegetables, legumes, nuts and unrefined grains
Increased consumption of fish
Moderate consumption of low-fat dairy (mostly cheese and yogurt)
Limited intake of red meat and processed foods

Many credible organisations suggest following a Mediterranean diet to fight inflammation. These include:

Harvard Medical School
Arthritis Foundation
Mayo Clinic
Osteoarthritis Foundation Internal

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a great diet to follow. Eating fad diets that you don't stick with cause overeating and undereating that upset the balance of hormones within your body.

Hormone Balancing Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

A handful of nuts or seeds
A piece of fruit
Carrots or baby carrots
Berries or grapes

View 7 Day Hormone Balancing Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

Calories – 236
Protein – 14g
Carbs – 32g
Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

225g /⅞ cup Greek yogurt
2 bananas, sliced into chunks
15g / 2 tbsp walnuts, toasted and chopped

Instructions

Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

Calories – 302
Protein – 20g
Carbs – 54g
Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

600g / 3 cups cannellini beans
70g / ⅜ cup cherry tomatoes, halved
½ red onion, thinly sliced
½ tbsp red wine vinegar
small bunch basil, torn

Instructions

Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

1 tbsp extra virgin olive oil
½ onion, finely chopped
1 garlic clove, finely chopped
250g / 9 oz lean beef mince
200g can / 1 cup chopped tomatoes
1 tbsp tomato purée
1 tsp ground cinnamon
200g can / 1 cup chickpeas
100g pack / ⅔ cup feta cheese, crumbled
Mint (fresh preferable)
Brown bread, to serve

Instructions

Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Hormone Balancing Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 tbsp red wine vinegar
¼ tsp chilli flakes
1 tbsp chopped mint
120g / ⅝ cup tomatoes, chopped
½ watermelon, cut into chunks
50g / ⅔ cup feta cheese, crumbled

Instructions

For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

Calories – 310
Protein – 11g
Carbs – 39g
Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

100g / ½ cup cherry tomatoes
1 cucumber
6 Kalamata olives
2 large wholemeal tortilla wraps
50g / ¼ cup feta cheese
2 tbsp hummus

Instructions

Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
Heat the tortillas.
Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

Calories – 417
Protein – 19g
Carbs – 45g
Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
2 red onions, chopped
1 red chilli, deseeded & chopped
1 garlic clove, sliced
small bunch coriander, stalks and leaves chopped separately
800g can / 4 cups cherry tomatoes
4 eggs
brown bread, to serve

Instructions

Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Hormone Balancing Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

Calories – 235
Protein – 13g
Carbs – 38g
Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

60g / ⅔ cup porridge oats
160g / ⅗ cup Greek yogurt
175g / ¾ blueberries
1 tsp honey

Instructions

Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 orange, plus zest and juice of 1
2 carrots, halved lengthways and sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and sliced
1 tbsp olive oil

Instructions

Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

Calories – 479
Protein – 43g
Carbs – 27g
Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

200g / 1 ⅓ cups baby new potatoes
1 sweetcorn cob
2 skinless salmon fillets
60g / ⅓ cup tomatoes
1 tbsp red wine vinegar
1 tbsp extra-virgin olive oil
Bunch of spring onions/scallions, finely chopped
1 tbsp capers, finely chopped
handful basil leaves

Instructions

Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Hormone Balancing Plan PDF