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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
Gynecologist Sara Gottfried, MD, created the Hormone Reset Diet to reset women's metabolic hormones for weight loss. The 21-day program is an elimination diet that requires excluding meat, alcohol, fruit, grains, and dairy in an effort to correct hormonal imbalances.
"The Hormone Reset Diet promises that you'll lose 15 pounds in 21 days. This should be an immediate red flag that this is a fad diet, and any weight that is lost will likely be regained. Although the focus is on eating healthy foods, such as vegetables and protein, this diet plan is too low in calories for most people and will probably leave you feeling hungry. In addition, there is no clinical evidence to suggest that eliminating foods in a specific order can revamp your metabolism and help you lose weight."
The main foods to eat on the Hormone Reset Diet include primarily whole foods with the exception of food groups that are eliminated during each specific phase. The foods the diet includes (and excludes) and the phases of the diet are determined by the results of a quiz that claims to determine which hormonal imbalances you may have.
Aim to eat a pound or more of vegetables per day, sticking to less starchy, high-fiber choices to stay under the required 99 grams of carbohydrates.
The Hormone Diet claims that non-organic, factory-produced eggs and poultry contain “toxins” that contribute to hormonal imbalance.
Wild-caught fish is said to contain fewer “toxins” that interfere with hormone balance.
Plant-based sweeteners are thought to be more natural than artificial sweeteners. Sugar alcohols are low-calorie and sugar-free. They do not increase blood sugar and are approved for use on the Hormone Reset Diet.
Certain foods are eliminated at specific times or for individuals, depending on their supposed effects on hormones as determined by the quiz.
Eliminating meat, according to the Hormone Reset Diet, resets your estrogen levels. According to the diet, being "estrogen dominant" will prevent you from losing weight. The diet refers to all red meat as "meat."
Alcohol is eliminated on the hormone reset diet because chronic consumption has been linked to an increase in estrogen levels.
According to Gottfried, sugar is addictive and leads to insulin resistance, causing weight gain, so it is eliminated.
Artificial sweeteners are considered toxic and addictive according to the Hormone Reset Diet. However, stevia (a naturally derived sweetener) is acceptable, as is xylitol and erythritol (two sugar alcohols).
Consuming fruit allegedly interferes with the hormone leptin, which helps control appetite. Gottfried claims this leptin disruption is due to excess fructose, the sugar in fruit. The Hormone Reset Diet says consuming fruit negatively affects your appetite and metabolism, causing hunger and weight gain. Fruit is not allowed, except for avocado and lemon.
Caffeine is said to increase levels of cortisol, a stress hormone that interferes with weight loss and sleep quality. It is eliminated on the Hormone Reset Diet.
The Hormone Reset Diet claims that grains affect the thyroid and cause insulin resistance. Grains are eliminated to fix bloating, exhaustion, and thinning hair.
Dairy is thought to cause an imbalance and add unwanted growth hormone, so it is eliminated. The Hormone Reset Diet also claims that dairy is addictive.
The plan claims to reset female hormones for weight loss of up to 15 pounds in 21 days by improving the balance of seven hormones to burn belly fat and decrease appetite.
The 21-day program is similar to an elimination diet as it excludes specific foods thought to cause hormonal imbalances. Gottfried claims that most women have at least one if not three or more significant hormonal imbalances. The diet plan claims to fix these imbalances by eliminating meat, alcohol, fruit, grains, and dairy.
It should be noted that there is no scientific evidence to back up the claims made by Gottfried regarding the Hormone Reset Diet. Some recommendations for what to eat or avoid are based on the quiz in the book.
Despite its many drawbacks, there are few benefits of the Hormone Reset Diet.
There are more disadvantages and risks than benefits to the Hormone Reset Diet.
If you have a hormonal condition that requires treatment from a medical professional, the Hormone Reset Diet will likely not help you. As well, your condition could worsen if you aren’t receiving treatment. Speak to your doctor before trying this diet, especially if you have or suspect you may have hormonal health issues.
Although the Hormone Reset Diet focuses on whole, nutritious foods, it also excludes many foods of high nutritional value, including grains. Dietary Guidelines for Americans, published by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, recommends an average of 6 to 8 ounces of grains per day, depending on your caloric needs.
Similarly, the Dietary Guidelines recommend around 2 cups of fruit and 3 cups of dairy per day, while the Hormone Reset Diet eliminates these foods. On the Hormone Reset Diet, you are restricted to 99 grams of carbohydrates or less per day; the USDA recommends at least 130 grams of carbohydrates per day.
Following the Hormone Reset Diet will restrict you to approximately 1,000 to 1,200 calories per day in order to lose weight. This calorie goal is well below the level recommended by the USDA, which depends on your gender, age, and activity level.
Where the Hormone Reset Diet shines is the recommendation to consume plenty of vegetables. Many people do not meet the recommended amounts of vegetables. The USDA recommends the following intake of vegetables each week:
Some people who have dairy allergies or celiac disease (gluten allergy) need to eliminate dairy and many grains from their diet. It's important to note that careful meal planning can provide them with key nutrients such as calcium, iron, and B vitamins.
Choosing healthy, whole foods for the majority of your diet is a good idea for general health and weight loss. However, excluding food groups like dairy, fruit, and grains is unnecessary for weight loss and could be detrimental to your health and long-term weight loss success.
The Hormone Reset Diet may result in weight loss, but the highly restrictive and unsustainable nature of the diet makes it unnecessarily difficult to follow. If you believe you might have a hormonal health issue, speak to your doctor about the best way to promote hormone balance.
Remember, following a long- or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight-loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax.
