The Hormone Reset Diet Phase 2

I’ve successfully survived Phase 1 of the Hormone Reset Diet (Meatless) and am now in phase 2 (Sugar Free).

So far, so good. The meatless phase really isn’t that hard (for me) because it only involves red meat, which I hardly ever eat anyway. It’s not my favorite.

You can still eat all other kinds of meat during this phase and throughout the entire 21 days of the diet. Or, if you want to go completely meatless, you can get your proteins from plants and dairy instead.

I usually try to eat a meat free meal a day for lunch. I started doing this some months ago as a way to do my part to help save the environment, and now it’s just become a habit. I don’t really think too much about it anymore. I usually eat a salad or stir-fried vegetables with beans, chickpeas, quinoa or farro for lunch, which gives me a lot of options for good protein sources. And eggs. I love eggs.

The 2nd phase is supposed to help you reset your insulin.

Insulin is one of seven crucial hormones (estrogen, leptin, cortisol, thyroid, testosterone, and growth hormone are the others) that collectively determine your metabolism, or how fast or slow you burn calories. When your cells become resistant to insulin, your body is programmed to raise your insulin levels higher and higher. This is troubling because these hormones regulate your metabolism, and “higher and higher” hormones do not lead to a faster metabolism. In fact, chronically elevated hormone levels signal that your feedback loops have gone rogue. When your hormones are elevated, your metabolism gets slower and slower, while you get fatter and fatter.

Gottfried M.D., Sara. The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days (p. 84). HarperCollins. Kindle Edition.


Higher levels of insulin then create inflammation, make your blood sugar swing from high to low, and cause you to feel hungry soon after eating. When insulin remains high, you are no longer a lean, mean, fat-burning machine. Because your cells cannot absorb the glucose normally, your liver converts the glucose into fat.

Gottfried M.D., Sara. The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days (p. 87). HarperCollins. Kindle Edition.

Going sugar free includes avoiding sweeteners, except for Stevia. Oh, thank God…because I am already trying to avoid sugar and sweeteners and only use Stevia. BUT you have to be careful of foods that contain “hidden” sugar too.

The goal is to eat less than 15 grams of sugar a day.

Eat slow carbs that don’t spike your blood sugar (insulin), e.g.

  • sweet potatoes
  • yams
  • pumpkin
  • quinoa

Continue to eat 1 pound of vegetables a day (cooked and/or raw) and aim for low-glycemic veggies with low starch like leafy greens.

Eat protein at each meal.

Eat at least every 4-6 hours.

Eat half a cup of low-glycemic fruit.


Keep calm.

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