Diet on HRT

[zazh95]

So I'm wondering if there is an ideal diet for mtf girls that have just started hrt. I'm quite skinny and have sort of a petite body to begin with. I'm 20, 5'7 and 122 pounds. My metabolism is very fast and efficient but from what I've heard that's going to change sometimes once on hrt.
Thanks!!! 

[KayXo]

Estradiol and progesterone increase fat deposition in thighs, butt, breasts, face and just overall make you "softer". Estradiol also is supposed to inhibit fat deposition in the waist area. Cellulite usually increases with the loss of testosterone.

As far as I'm concerned, a diet low in carbs and unlimited in fat/protein (according to cravings) is optimal for keeping weight under control. Progesterone tends to increase weight much more, I think.

[Laura_7]

You could have a look here:
https://www.susans.org/forums/index.php/topic,190328.msg1695279.html#msg1695279


*hugs*

[KatelynBG]

As with any "diet" it's important to limit simple carbs and sugars, especially added sugar. Complex carbs and dietary fiber are very important however, so cutting carbs alone is too simplistic. Also, with fat, it's important to limit saturated fats and go for more healthy fats. When it comes to protein, try to maximize your protein per calorie. For example, beef has a lot of protein, but it's not worth the calories and saturated fat that comes with it. Look at beans and brown rice or quinoa as your base for most dinner meals, instead of a meat with a white rice/ veggie side.

[RobynD]

I'm considerably older than you (unless we were elves and then we'd be like classmates) and lost a lot of weight, about 45 pounds, about 7-8 yrs before HRT and i kept if off.

Part of motivation was a more lithe or feminine figure. What worked for me was pretty simple; eating often, portion control, and sticking with proteins and complex carbs. If i have a treat like ice cream, pie, cake or even an english muffin covered in butter, it is once per week only. I also became more athletic , get my heart pumping heavily 2 days per week and lightly perhaps 3 days per week.

HRT increased my appetite big time so far and I'm craving things like Tomatoes for some reason, but i have kept my weight steady by sticking to the above.

[JessicaH]

Look up Alex on Facebook. She runs a great trans-fitness group. https://www.facebook.com/alexagutier

[KayXo]

with fat, it's important to limit saturated fats and go for more healthy fats.

The idea that saturated fat is unhealthy is scientifically outdated and recently there have meta-analyses showing that there is indeed no association between saturated fat and increased cardiovascular risk (or mortality). Lots and lots of studies disproving this. Just do the research and you will see for yourself. I have tons of documentation on this.

Including more fat (saturated fat as well) and reducing carbs significantly improves blood pressure, triglycerides, HDL, Cholesterol:HDL ratio, LDL particle size, VLDL, markers of inflammation, insulin sensitivity, blood glucose and weight. Without cutting calories and often more significantly than low fat regimes.

[KatelynBG]

Yes, I didn't phrase my post there exactly as I wanted to. What we have seen over the last 20 years is pete cut sat fat significantly, but have replaced it with sugar. This is a disastrous way to go about it.

[melissa_h]

Is there a typical time for metabolism slowing down on HRT?


I've been on for a bit over a week, no changes yet.  I started eating less in late september, have been aiming for about 1200 calories a day, and have managed to take of 15 pounds since then.  I'm hoping 1200 ish will keep up even with HRT, especially with holidays approaching and 1200 being something you inhale just by walking in a room.

[Deborah]

I've been on HRT for 10 months and if my metabolism is slowing down at all it's very gradual.

Also, I'm not really sure the hormones directly affect the base metabolism anyway.  Men do generally have a faster metabolism by a couple of hundred calories but is this simply due to testosterone or is it due to the increased muscle mass enabled by testosterone?  I believe it's the latter.

If this is true then simply altering the hormonal balance will not change metabolism.  What it will do slowly and over time is reduce muscle mass which will then in turn reduce metabolism.

If you have a lot of muscle to lose your metabolism might reduce by a few hundred calories.  If you are starting out without much muscle your metabolism might not change much at all.

Any significant change though will probably take a few years.


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[lisarenee]

]Including more fat (saturated fat as well) and reducing carbs significantly improves blood pressure, triglycerides, HDL, Cholesterol:HDL ratio, LDL particle size, VLDL, markers of inflammation, insulin sensitivity, blood glucose and weight. Without cutting calories and often more significantly than low fat regimes.

So true. When I eat more meat, my overall Cholesterol goes up, but most of that is HDL, so the ratio improves. If I reduce my meat consumption, my HDL drops below 40, which is considered low. People don't realize that red meat contains a ton of Oleic Acid (48% of the fat by weight), which is the same fat that is promoted as making Olive Oil, Almonds, etc..."healthy".

The type of fat that should be avoided is Artificial Trans Fat (Hydrogenated or Partially Hydrogenated Oils). Even Trans Fat is healthy when it is natural. Conjugated Lineoleic Acid (CLA) is a naturally occurring Trans (technically, it has both Cis and Trans bonds) Fat, which is marketed for its health benefits.

[KayXo]

Is there a typical time for metabolism slowing down on HRT?

I don't think it's about metabolism but more about how estradiol increases fat deposition in certain areas of the body (i.e. gluteofemoral, breasts, etc) due to interaction with other proteins/hormones in fat tissue in certain regions. It has been shown it actually inhibits fat deposition in the waist area.

Things happen in a matter of months.

I started eating less in late september, have been aiming for about 1200 calories a day, and have managed to take of 15 pounds since then.  I'm hoping 1200 ish will keep up even with HRT, especially with holidays approaching and 1200 being something you inhale just by walking in a room.

Weight is strongly affected by hormones. Cutting calories isn't healthy and has been found to be an ineffective long-term solution to healthy weight maintenance. Having enough of sex hormones, having no other hormonal problems, being under very little stress and limiting carb intake (while increasing fat intake to compensate, protein is not a good source of energy) seems to be quite successful at keeping weight at a healthy level. Carbs stimulate insulin which is lipogenic while fat doesn't and protein, very little...

If you wish, you can read "Why we get fat" from Gary Taubes for more detailed information.

Sharing my opinion, I'm not a doctor. Hope this helps.

[melissa_h]

I appreciate it    I tend to do well when I go with portion control, there will always be little slips along the way, but just trying for an everything in moderation approach without ruling out anything specific.

I've been down the atkins road before, and while highly effective in my 20's, in my 30's, it was less so, and calories mattered more. 

My goal is to consume decent foods, at a lower rate, and see how things go.  Right now, it's been pretty effective. Lunch used to be my nemisis, frequently hitting the 1000+ mark.  Keeping that meal under 500 has worked well.

Keep in mind, I'm not doing anything diet or low fat in this. Real food only, fresh veggies, real proteins, cheese ... worst thing on the list is probably white bread.

[Deborah]

Setting your calories to an arbitrary 1200 may or may not be the best weight loss strategy.  How much you need to eat every day is really dependent on the combination of current weight, how much you need to lose to obtain a health body fat level, and daily activity level.  An activity tracker can give you that last part.

You may be able to eat more than 1200 cal while still losing weight steadily and not feeling so deprived.




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[Anna33]

Estradiol and progesterone increase fat deposition in thighs, butt, breasts, face and just overall make you "softer". Estradiol also is supposed to inhibit fat deposition in the waist area. Cellulite usually increases with the loss of testosterone.

As far as I'm concerned, a diet low in carbs and unlimited in fat/protein (according to cravings) is optimal for keeping weight under control. Progesterone tends to increase weight much more, I think.

This is spot on


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[Deborah]

The problem with going super low in carbs is that carbs supply the energy needed for any "brisk" activity and supply all the energy needed for brain function all the time.


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[KatelynBG]

It's all about getting the right carbs. Fiber carbs and the sugar from natural fruit are perfectly fine. Soft drinks, added sugar and sugar from fruit juices are big no no's. My diet is 40% fat, 10% protein and 55% healthy carbs.

[Deborah]

Yes, exactly.  Also, cutting out most refined sugars allows you to eat more in bulk which prevents major hunger pangs.

Mine is currently around 50% carbs, 30% fat, and 20% protein and while I don't obsess over those numbers my daily eating is usually close.  I'm losing weight easily at about 1500 to 1600 cal each day without feeling majorly deprived.


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[melissa_h]

Yep balance is key.  I did atkins many years ago and came to the realization that carbs are going to sneak in anyway.

I take a similar view towards my diet now.  I aim for a 400 cal lunch, probably 800ish for dinner.  I don't snack much, but maybe a candy bar or a handful of crackers every now and again.   By setting a meal target at 1200, and being able to be over/under (usually a bit over) is working for me.

Oh, and as for bad carbs?  I've been using flavored sweetner in my coffee since starting.  Not great, but a nice lift in the morning. 


The challenge is, some folks get *really* rigid about particular numbers, so I get some of the concerns raised.  My particular issue was tied to eating way too much at lunch, or at dinner, finishing stuff on the kids' plates while cleaning up. This approach seems to be working reasonably well for me.  Its been many years since I've stepped on a scale and been below 225.

[KatelynBG]

We all have our vices. I've managed to lose 100+ lbs despite eating pizza twice a week.