Hormonal health and weight loss

Protein is a vital component of the daily diet. Protein helps build and restore muscle, contributes to enzyme formation and helps to maintain proper acid-alkali balance in the body. From a hormonal perspective, protein is critical to maintaining a healthy body weight as it triggers the release of the hormone glucagon.

Glucagon is in direct opposition to insulin and breaks down fat. Although going high protein may sound like the perfect option to lose weight, it is not. A certain amount of protein is needed at each and every meal or snack (approximately 30 per cent of the total calories of each meal should be derived from protein, or 4 to 6 ounces per meal for women and 5 to 7 ounces per meal for men), it should not be eaten in excess. The body does not want to use protein as its main source of fuel: it prefers carbohydrates. A lean protein/low glycemic index carbohydrate balance is the key for hormonal balance, long-term weight loss and high energy. (Try our fast and easy lean protein/low glycemic Popeye Frittata)

Take home points
For hormonal health and long-term weight loss, remember to keep the following in mind when eating your next meal.

• Eat low to medium glycemic index carbohydrates, such as fruits, vegetables (aside from white potatoes), whole grains and legumes.

• Consume lean proteins such as low-fat dairy products, fish, chicken, turkey, soy, egg whites and occasional lean beef at each and every meal or snack. For "eye-balling" purposes, a deck of cards is equivalent to three ounces of protein. Women need about a deck and a half of cards per meal; men need approximately two decks of cards per meal.

• Choose your fats wisely. Avoid partially hydrogenated fats (trans fatty acids). Opt for heart-healthy monounsaturated fats such as extra-virgin olive oil, avocados and omega-3 essential fats found in almonds, walnuts, salmon, tuna, fish oils, flaxseeds and flaxseed oil, sesame seeds and fortified eggs, yogurt and milk. (Learn how to make healthy fat choices.)

In addition to making more sensible food choices, it is important to make active changes to reduce stress. When in a chronic state of stress, the adrenal glands will secrete the hormone cortisol. An oversecretion of cortisol triggers excess storage of fat around the abdominal area. In addition to being a cardiac risk factor, abdominal fat is also often the most difficult to lose. Work out, write in your journal, talk to friends, take time for yourself and laugh a little more to reduce stress and weigh in thin!

Page 2 of 2