Including a variety of nutrient-dense foods in your diet can help support hormonal balance, aiding in weight management. However, individual responses to food can vary, so it’s essential to focus on a balanced diet tailored to personal needs and consult an accredited practising dietitian for specific dietary recommendations.

1. Fibre-rich foods

Fruits, vegetables, whole grains, and legumes are excellent sources of fibre. They help regulate blood sugar levels, which can influence insulin and other weight-related hormones.

2. Protein sources

Lean sources of protein such as red meat, chicken, fish, soy, and legumes provide amino acids essential for hormone production, muscle maintenance, and appetite regulation.

3. Low-GI carbohydrates

Low GI carbs create a slower rise in blood sugar, moderating insulin release and influencing weight-related hormones. They may help to promote feelings of fullness, aiding in appetite control and supporting weight management.

4. Healthy fats

Avocados, fatty fish, olive oil, nuts, and seeds contain healthy fats that support hormone production and reduce inflammation, potentially impacting insulin sensitivity and appetite-regulating hormones.

What is the weight set point?

Our bodies strive to maintain our weight around a set point by managing how we eat, store fat and use energy. This survival mechanism was developed by our ancestors, to prevent starvation during times of food scarcity. However, this protective response makes it easier for our bodies to resist weight loss than weight gain. “Understanding the weight set point theory sheds light on why many people go back to their previous weight after dieting. It’s more than just willpower and is vital for achieving lasting weight loss” Dr Fuller says. “When you lose weight, your body starts to work differently to ensure you regain the weight you lost. Your hormones play a large role in this, so that you burn less calories at rest.”

Interested in finding out about how hormones can affect your weight? Read more: Is it me or my hormones? The role of hormones in weight management