Dr. Wrigley’s Hormone Optimization Diet

LOW CARBOHYDRATE

HIGH PROTEIN

MODERATE FAT

Prioritize Protein

Eating to optimize your metabolic health, balance your hormones, and lose fat requires prioritizing protein above and beyond any other foods. Choose high-quality protein sources, such as ruminant meats and eggs, as the cornerstone of each meal.

Dairy can also be part of a healthy diet IF you know you tolerate it and it doesn’t prevent or stall any of your desired goals. We suggest you try two weeks dairy free, and then add some back into your diet to monitor your progress and see how you feel.

Fats & Oils

Fat and oil are pure energy - BUT since the majority of people who want/ need to lose fat are already energy toxic, you need to use these products sparingly.

If you want to lose weight, use the fat that naturally comes with your daily protein as the primary source of fat in your diet, and then supplement with the minimal amount of high-quality fat needed to cook and enjoy your food. Prioritize animal fats (lard, tallow, butter, ghee), high-quality oils (unrefined coconut oil, avocado oil, olive oil), and eliminate seed oils (canola, soy, sunflower, etc.).

Vegetables & Fruit

Incorporating vegetables - especially cruciferous vegetables, like broccoli, cauliflower, cabbage, or Brussels sprouts - is encouraged for a balanced diet, you just need to monitor the level of carbohydrates you’re consuming (sorry, potatoes!). A small number of certain fruits, like berries, coconut, or avocado can also fit well into a low carbohydrate diet if you keep your fat intake at a moderate level and pay attention to the carbohydrate content of the other food you’re consuming.

NOTE: If you drink alcohol while following a Low Carbohydrate-High Protein-Moderate Fat diet, it will slow down weight loss and make it more difficult to get into ketosis - meaning, you’ll need to burn more energy through exercise to burn off that sugar and get back to burning fat. Make your best choice with either a clear distilled alcohol such as vodka (mixed with club soda/water + lime) or a very dry wine.

And if you need help figuring out how to make a Low Carbohydrate-High Protein-Moderate Fat diet work best for you, book a free Discovery Call with Dr. Wrigley: 👇