Hormonal Fat Loss Diet Plan

A calorie deficit, created by eating less food or performing more exercise, is important and necessary for any diet to work.  If you don’t really care what you look like, simply creating this deficit will cause weight loss, but I guarantee it will not give you the rock solid, ripped body you were hoping for.  The nutrients you provide your body, can have a huge impact on what hormones and biochemical pathways you stimulate and the results you get out.

This is because the nutrients in healthy, muscle building and fat burning foods like proteins, vegetables and healthy fats is far different than the calories found in foods that contain high amounts of sugar or bad for you fats.  The body’s unique metabolism functions optimally when given food closest to its natural source.  We are what we eat and what we consistently do.  If you are feeding your body junk, you will get junk in return, not to mention hormone imbalances and body fat gain!   Feed it plenty of whole food such as lean meats, vegetables, fruits, nuts, seeds and healthy fats and you will balance the right hormonal pathways not to mention get a well sculpted, muscular and lean body.

What Are Hormones?

Hormones are chemical messengers that help determine your mood, energy level, ability to concentrate, as well as your appetite, metabolic rate, your ability to build muscle and of course burn fat!  Hormones flow through your bloodstream to deliver information from one set of cells to another.  They are produced in your endocrine glands, which secrete them directly into your circulation.

Hormones deliver their messages by communicating with your body’s cells through connections called receptors located on the outside of cell walls such as your fat or muscle.  Each hormone connects with the cell it stimulates and turns a particular pathway on or off.  Changes in the receptor shape, blockage by another hormone or hormone-like chemical can result in the inability of a cell to ignite processes such as fat burning or muscle building.

build muscle burn fat

Toxins Block Hormone Balance

Toxins in the environment can mimic the effects of certain hormones, and block fat burning and muscle building pathways.  What’s more if you already carry excess body fat, this can also result in an abundant increase in hormones that can keep you fat!  Body fat can stimulate high levels of estrogen, which lowers important muscle building and fat burning testosterone. What’s more the body can start to shut down receptors for a particular hormone, in which case it becomes resistant to that hormone’s effect, such as leptin the hunger hormone and insulin important in blood glucose regulation.

Hormones function best when, they are balanced.  When regulated properly the body can respond by sending the appropriate messages to the appropriate gland to induce or reduce production.  The good news, your body can be influenced by what you feed it, the workout you perform and the lifestyle you lead.  By igniting the hormones that influence fat burning, and muscle building you can turn your body into a metabolic machine!

This 4-Week Fast Track to Hormonal Fat Loss program will provide you with a  base diet and supplement regime that will get your hormones balanced, up your metabolism, building muscle and getting you burning fat like never before!

estrogen dominance

The Ten Most Important Fat Loss and Muscle Building Hormones

Curious to know what the important hormones are for igniting fat burning, building muscle and how you can control them, read on below!


Important shuttling hormone that delivers glucose and nutrients to muscles, but once the muscles are full, glucose is then shuttled directly to fat to be stored, this process halts fat burning!

How to Control:

Reduce Insulin release throughout the day by following a moderate complex carbohydrate diet and reserve simple carbohydrates for post-workout.


Acts directly opposite to Insulin, releasing energy for fuel.

How to Control:

Maximize Glucagon’s energy releasing potential, by following a high protein, low carbohydrate diet.


Cranks up your muscle’s ability to use carbohydrates for energy, boost your metabolic rate, suppresses appetite and increases fat metabolism.

How to Control:

Maximize by shifting your body composition to more lean mass by lifting more!


Made by our fat and signals to the brain when we are full, over time Leptin’s appetite suppressing effect can become resistant particularly if you are carrying excess body fat.

How to Control:

The simplest remedy to boost Leptin is too start following a regular diet plan, and lose body fat.


Opposite hormone to Leptin, signals to the brain that you are hungry, which be a challenge when you are on a diet, this hunger hormone doesn’t go away, and even after dieting for months, this hormone can stay elevated!

How to Control:

If you want to control this hormone, go train, an intense exercise session can decrease Ghrelin levels.


Key regulator of fat metabolism, when released from the brain it directly switches on the alpha and beta-receptors on fat cells, cranking up fat mobilization and enabling fat breakdown to occur at an amplified rate.

How to Control:

An intense workout session can jack-up levels by stimulating the adrenal glands, but there are also some effective supplements like caffeine, green tea and yohimbine that can also increase norephinephrine release.


The female sex hormone estrogen can simply cause weight gain by being present, the heavier you are, whether you are a man or a woman, the more of this hormone you will have floating around your body, preventing fat burning processes from occurring.

How to Control:

Balance out estrogen levels by eating more organic food free from estrogen-like chemicals, a diet high in fiber can also help, along with a lifting program that shifts that body composition to greater lean mass.


The male sex hormone is essential for building muscle, but also for losing body fat,  if you are already holding excess body fat, your testosterone levels are unbalanced.

How to Control:

Following a weight training program that is geared towards building muscle and boosting testosterone levels will decrease body fat and increase

Growth Hormone

When we eat, GH levels decrease, while Insulin levels increase, allowing for anabolic processes to occur, while shutting off catabolic or fat burning processes.  GH is also high during sleep and helps fuel muscle recovery.

How to Control:

Eating  small meals every 2 to 3 hours can elevate growth hormone levels between meals,  but also, getting a good night sleep will ensure growth hormone release is occurring to drive recovery, muscle building and fat burning.


Catabolic, muscle-wasting hormone produced as a result of stress, resulting in higher than normal insulin levels, reduction of serotonin, muscle loss, appetite increases and ugly body fat gain.

How to Control:

If you want to control this stress hormone, be sure to get your 8 hours of sleep every night, and don’t sweat the small stuff.

The Fast Track to Hormonal Fat Loss Diet Plan:

As you have probably figured out from the list above this diet is all about lowering blood glucose levels, controlling insulin release, and increasing important hormones that help reduce appetite, turn on fat burning and help you pack on muscle by stimulating protein synthesis.

Complex carbohydrates will help drive energy and sustain blood glucose levels, lean protein will keep muscles fueled, while healthy fats can help balance important hormonal pathways including testosterone production!  Calories should be kept to a minimum of approximately 1500 calories or less for women.

Adjust portions based on your need and calorie level.  Follow this balanced plan for the next 4-weeks.

Diet Plan Rules

  • Keep protein 40 to 50% of your diet, carbs 20 to 30% and fats around 30%
  • Try to keep each meal the same caloric value which will ensure blood sugar levels remain balanced
  • Eat every 2 to 3 hours, small meals will keep cortisol levels reduced and allow growth hormone levels to elevate between meals
  • Every meal should contain protein, providing muscles with a constant supply of amino acids for recovery and to stimulate protein synthesis
  • Drink plenty of water to stay hydrated and keep your body functioning at its optimal rate

diet rules

The Fast Track to Hormonal Fat Loss Supplement Plan

The last piece of the puzzle when it comes to unlocking your fat burning and muscle building potential is to get on the right supplement regime.  Here are a few key supplements, their hormonal and or biochemical functions and how they can work to help elevate testosterone and growth hormone levels, increase the number one fat burning hormone norepinephrine and maximize important pathways of muscle growth!

  Supplement Function
Upon Rising Ashwaganda


Green Tea Extract, Caffeine, Yohimbine


Chromium & Alpha Lipoic Acid


Fish Oils

Keep cortisol levels in check


Increase norepinephrine release, boost metabolic rate


Keep insulin levels in-check


Help balance hormonal pathways

Midday Green Tea Extract, Caffeine, Yohimbine

Fish Oils

Increase norepinephrine release, boost metabolic rate

Help balance hormonal pathways

Before Workout Branched Chain Amino Acids





Switch on muscle building


Increase nutrient delivery and enhance growth hormone release


After Workout Whey Protein Hydrolysate, High Glycemic Carbohydrates



Stimulate insulin release, glycogen and nutrient replenishment to muscles, and switch on protein synthesis

Stimulate growth hormone release, recovery and repair pathways

Before Sleep Multi-Vitamin


Melatonin, 5-HTP

Keep cortisol levels in check

Stimulate recovery

Enhance growth hormone release during sleep, balance mood

Need some help getting started on your diet and supplement plan?  Go here!

Until Next Time,

Be Fierce & Rule the World!

Lauren Jacobsen

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