Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
You’re eating clean, moving your body, and doing all the ‘right’ things, so why won’t the weight budge? For many women, the missing piece is hormones. Hormonal imbalances can quietly impact everything from appetite and cravings to how your body stores fat. Studies show that shifts in oestrogen, cortisol, insulin, and thyroid hormones can directly affect your metabolism and make weight loss more difficult.
If this sounds familiar, you’re not alone, and you’re not doing anything wrong. This guide to the best diet for hormonal weight loss breaks down what’s really going on in your body, how food plays a role, and practical ways to eat in a way that supports your hormones.
Hormones affect far more than just your weight. They also influence your mood, energy, sleep, and even your skin. When they’re not working in harmony, your body often sends subtle (and not-so-subtle) signals. Here are some of the most common signs that your hormones may be out of balance.
If your weight is changing without a clear reason, like a shift in diet or activity, it could be hormonal. Imbalances in thyroid hormones, insulin, or cortisol can affect how your body burns and stores fat. For some, this means stubborn weight gain; for others, unexpected weight loss.
Feeling drained even after a full night’s sleep is a common red flag. Hormones like cortisol, thyroid hormones, and insulin all play a role in regulating your energy. When they’re out of balance, even simple tasks can feel exhausting.
Struggling to fall or stay asleep could point to issues with melatonin, cortisol, or progesterone. These hormones help regulate your sleep-wake cycle. According to research, fluctuations in these hormones, especially across the menstrual cycle, can disrupt circadian rhythms and impact sleep quality, particularly in women. Imbalances may leave you tossing and turning at night and feeling groggy in the morning.
Frequent mood changes or feeling unusually irritable may be linked to shifting hormone levels. Oestrogen and progesterone influence serotonin, the ‘feel-good’ chemical in your brain. When these hormones fluctuate, so can your mood.
Skipped, delayed, or unusually heavy periods are a clear sign that something may be off hormonally. Oestrogen, progesterone, and other reproductive hormones need to be in sync for regular menstrual cycles. Disruptions can signal deeper imbalances.
Craving sweets or refined carbs often? This may be your body’s response to low serotonin or imbalanced insulin levels. These cravings are not just about willpower; they’re often tied to how your hormones are functioning. Serotonin helps regulate both appetite and reward-based eating, and disruptions in this system are linked to increased food cravings and difficulty managing energy balance.
Hormones like oestrogen, progesterone, and cortisol can influence your gut. Imbalances may lead to bloating, constipation, or irregular digestion, especially around your period or during high-stress times.
If your hair is shedding more than usual, hormones may be involved. Thyroid issues, high levels of androgens, or dropping oestrogen levels (such as during menopause) can all contribute to hair thinning.
Breakouts that aren’t tied to your skincare routine may be hormonal. Excess androgens can trigger oil production and clogged pores. Hormonal acne often appears along the jawline or chin and may worsen around your cycle.
Want to explore the signs of hormonal weight gain in more detail? Check out the full breakdown in this article—a deeper dive into what your body’s trying to tell you and how diet plays a role.
Hormones play a key role in regulating appetite, metabolism, fat storage, and energy levels. When they’re out of balance, even your best efforts can feel frustratingly ineffective.
For example, insulin resistance can cause your body to store more fat, especially around the abdomen, and make it harder to burn energy efficiently. Visceral fat, which builds up around internal organs, disrupts insulin signalling, leading to increased fat storage, reduced glucose uptake, and a sluggish metabolism.
In addition, high cortisol levels, often linked to chronic stress, can lead to increased belly fat and intense cravings for sugar or carbs. Meanwhile, low thyroid hormones can slow down your metabolism, making it harder to burn calories even with regular exercise.
Women may also experience fluctuations in oestrogen and progesterone, especially during perimenopause or after pregnancy. These changes can affect where fat is stored, how hungry you feel, and how easily your body lets go of extra weight.
In short, when your hormones are off balance, it’s not just about willpower but a biological issue. Understanding this connection is the first step to choosing a diet that supports your hormones and makes weight loss feel more doable.
What you eat can either support your hormones or throw them out of sync. Some foods help regulate blood sugar, reduce inflammation, and encourage hormone production, while others do the exact opposite. Here’s a breakdown of the best and worst foods for hormonal health.
These foods are rich in nutrients that support hormone regulation, reduce inflammation, and promote overall well-being.
Leafy greens (spinach, kale): Packed with fibre, antioxidants, and magnesium, leafy greens help reduce cortisol and support liver detoxification.
Broccoli and cauliflower: Cruciferous vegetables aid in oestrogen metabolism and support hormonal balance, especially in women.
Berries: Full of antioxidants and fibre, berries help stabilise blood sugar and protect against inflammation.
Avocados: A great source of healthy fats, avocados support hormone production and keep you feeling full.
Eggs: Loaded with protein and healthy fats, eggs support balanced blood sugar and provide key nutrients like choline and vitamin D.
Salmon: Rich in omega-3 fatty acids, salmon helps lower inflammation and supports hormone production.
Chia seeds: High in fibre and plant-based omega-3s, they help balance blood sugar and support healthy hormone levels.
Walnuts: A good source of healthy fats and antioxidants that reduce inflammation and support brain and hormone health.
Greek yoghurt: It offers protein, probiotics, and calcium (nutrients great for gut health), which is closely linked to hormone balance.
Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound that may help regulate oestrogen levels.
Ginger: Known for its anti-inflammatory properties, ginger may help reduce menstrual pain and balance hormones.
Lentils: High in plant protein and fibre, lentils support stable blood sugar and provide nutrients that support hormone function.
Olive oil: This oil is a healthy fat that supports hormone production and helps fight inflammation.
These foods can cause blood sugar spikes, increase inflammation, and interfere with hormone production or detoxification.
Refined sugar: Causes blood sugar crashes and increases insulin resistance, which can disrupt multiple hormones.
White bread and pasta: Highly processed and low in fibre; can cause spikes in insulin and worsen hormonal imbalances.
Processed snacks: Often full of unhealthy fats, sugar, and additives that can interfere with hormone regulation.
Fried foods: Contain trans fats and oxidised oils that contribute to inflammation and may impair hormonal function.
Excess caffeine: Can increase cortisol levels, especially when consumed in large amounts or on an empty stomach.
Alcohol: Affects liver function, which is essential for processing and clearing out excess hormones.
Artificial sweeteners: May disrupt gut health and confuse your body’s natural insulin response.
High-sodium packaged meals: Can contribute to water retention and may negatively affect adrenal health.
Non-organic dairy and meat: May contain added hormones or antibiotics that can disrupt your natural hormone balance.
Choosing more of the right foods and cutting back on the wrong ones can make a big difference in how your body feels and functions. Over time, these dietary shifts can help bring your hormones back into alignment and support lasting weight loss.
The food you eat does more than fuel your body, as it directly influences how your hormones function. A hormone-supportive diet works to create stability from the inside out, making it easier to lose weight in a sustainable, healthy way. Here’s how:
Keeping your blood sugar stable helps prevent insulin spikes, energy crashes, and intense food cravings. This means choosing slow-digesting carbs like sweet potatoes or oats over refined options that cause sudden sugar highs and crashes. Stable blood sugar also reduces stress on your adrenal glands, which are responsible for producing key hormones like cortisol.
A study involving a 26-week exercise program found that people with better metabolic health, especially those without type 2 diabetes, were more likely to reduce deep abdominal fat (visceral fat), which is closely tied to insulin regulation and hormone balance.
Your liver plays a key role in processing and eliminating excess hormones. Supporting it with foods like leafy greens, lemon water, and cruciferous vegetables helps your body clear out hormone by-products more efficiently.
Cruciferous vegetables, in particular, contain compounds that support healthy oestrogen metabolism and may lower the risk of hormone-related issues like oestrogen dominance and premenstrual syndrome. A study even shows that regular intake of Brassica vegetables can shift oestrogen breakdown toward a more protective form, highlighting their role in hormone-supportive eating.
Chronic inflammation can disrupt hormone signalling and contribute to weight gain. Including anti-inflammatory foods like turmeric, berries, and oily fish helps create a more hormone-friendly environment in your body. Obesity is associated with low-grade chronic inflammation in fat tissue, which triggers the release of pro-inflammatory chemicals that interfere with hormone regulation, particularly insulin and cortisol. This type of inflammation contributes to insulin resistance and hormonal imbalances, making it harder to lose weight, especially around the midsection.
What you eat can influence how your body responds to stress. Nutrient-rich foods like dark chocolate (in moderation), leafy greens, and nuts can help lower cortisol levels and support a calmer, more balanced mood. Research has shown that higher cortisol and chronic stress levels are linked to future weight gain and increased food cravings, highlighting the importance of managing stress through both lifestyle and diet.
These three nutrients form the foundation of a hormone-friendly diet. Meals built around these elements can keep you fuller for longer, prevent cravings, and support steady energy levels throughout the day.
High-protein meals have been shown to significantly reduce spontaneous calorie intake and increase feelings of fullness, even when ghrelin levels rise. One study found that increasing protein intake from 15% to 30% of daily calories led to greater satiety, reduced daily energy intake by over 400 calories, and resulted in meaningful weight and fat loss, even when carbohydrate levels remained constant.
A hormone-friendly diet doesn’t have to be complicated. The key is to include whole, nutrient-dense foods that support stable blood sugar, reduce inflammation, and nourish your body throughout the day. Below is a sample day of eating to help guide your meals.
Scrambled eggs with spinach and avocado
1 slice of whole grain toast
Herbal tea or warm lemon water
This breakfast is rich in protein, healthy fats, and fibre to keep you full and energised. The spinach and avocado provide hormone-supportive nutrients like magnesium, folate, and potassium.
A handful of almonds
1 apple
This combination provides a balance of fibre, healthy fats, and natural sweetness, which is great for managing blood sugar and avoiding mid-morning crashes.
Grilled salmon
Quinoa
Steamed broccoli and carrots
Omega-3s from salmon help fight inflammation, while quinoa provides complex carbs and protein. The veggies add fibre and antioxidants to support detox and digestion.
Greek yogurt (unsweetened) with chia seeds
This snack is high in protein and probiotics to support gut and hormone health. Chia seeds also add omega-3s and fibre for extra hormone balance.
Baked chicken breast
Roasted sweet potato
Mixed greens salad with olive oil and lemon dressing
A balanced, satisfying dinner with lean protein, complex carbs, and hormone-supportive fats. The olive oil dressing provides anti-inflammatory benefits and aids nutrient absorption.
Chamomile tea or warm turmeric milk (dairy-free)
Both options help calm the nervous system and support sleep, which are essential for hormone regulation. Turmeric also adds an anti-inflammatory boost to end the day.
When it comes to weight loss, hormones matter more than many people realise. If your body feels like it’s resisting your efforts, it may be time to shift your focus from restrictive diets to one that supports your hormonal health. By eating nutrient-rich foods, balancing blood sugar, and avoiding hormone disruptors, you give your body the tools it needs to function at its best.
Every small change, whether it’s choosing a whole food snack over a processed one or adding leafy greens to your plate, can support your hormones and move you closer to your goals. It’s not about perfection, but about creating balance from the inside out.
Ready to feel more energised, balanced, and in control of your weight? Start by tuning in to your hormones and letting your diet work with you, not against you.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.