Ovary Body Type Diet: How to Optimize Nutrition for Hormonal Balance
A woman is said to have an “ovary body type” when the majority of her body fat is stored in the hips, thighs and the buttocks. Dieting in such scenarios can actually be useful, Hormonal imbalance is attributed for such symptoms wherein estrogen is said to be the leading cause of such body structure. But the Ovary body type diet concentrates on some foods that are or can be programmed to help win the hormonal imbalance of the obstacles that seem apparent with respect to this body type.
Let’s answer a few questions; what does it mean to be an ovary body type, what dietary restrictions would be beneficial, and what health food strategies one could use for designing a suitable diet plan?
What is the Ovary Body Type?
The ovary body type explains a body that is generally round, owing to fat accumulated on the hips and thighs as well as the buttocks. High levels of estrogen are thought to be the cause of this body’s cylindrical or round shape, the shape that exerts an effect on both how weight is stored and how it is metabolized. PMS, bloating, and fatigue are some of the side effects that people who have this body type may experience because of a hormonal imbalance.
When a woman has an ovary body type, it is typically the ovaries and by extension the endocrine system that stands out. When estrogen is high, and is not balanced by other hormones, the lower body will tend to accumulate fat stores. If women with an ovary body type adhere to certain diets and incorporate several lifestyle changes, it is possible for them to manage their weight and better balance hormonal systems.
Source: Hasemeier Health
Benefits of an Ovary Body Type Diet
There are several possible benefits to a diet according to the ovary body type, which include the following:
Reduced Estrogen Dominance
Eating hormone-friendly foods may decrease symptoms related to estrogen issues like chance of bloating, premenstrual stress syndrome and emotional imbalance.
Stable Energy
Foods which help attain a balance in energy levels throughout the date help throughout the day.
Weight Control
Since the focus is on whole foods, smoothies and cutting down processed foods, it may prove quite beneficial to control excessive weight in the more commonly estrogen-prone areas.
Increased Metabolism
Most of the time it is certain foods which can enhance metabolic processes functioning in the body aiding the efficiency in managing and storing fat cells.
Key Principles of the Ovary Body Type Diet
The ovary body type diet is built upon three main principles: hormone balance, decreasing estrogen overactivity, and aiding metabolism. Here are the essentials of this diet:
Include Vegetables With a High Fiber Content
Even though fiber is not an estrogen, it can assist the body to excrete surplus amounts of this hormone, which helps to lower the degree of dominance. Broccoli, cauliflower, and leafy greens are examples of vegetables that are rich in phytonutrients and fiber that help achieve equilibrium in hormonal production.
Examples: Broccoli, brussels sprouts, kale, and spinach.
Benefits: Rich in fiber, which enhances the detoxification process of the body and improves digestion.
Incorporate Lean Proteins
Building proteins in cells also helps attain blood sugar control, metabolism and desire. Lean proteins may prolong satiety and prevent indulgence.
Examples: Chicken breast, turkey, fish, tofu, and lentils.
Benefits: Delivers amino acids to the muscle and energy, but avoids storage of fats into problem areas.
Opt for Good Fats
Healthy Fats particularly from plant sources are fats for making hormones and are also a good source of energy. Trans fats should be avoided and saturated fats need to be minimized as they can disturb hormonal equilibrium.
Examples: Avocado, olive oil and nut & seed butters.
Benefits: Supports the formation of hormones, lowers inflammation and assists absorption of nutrients.
Decrease Sugar and Refined Carbohydrates
Cravings for sugar and refined carbohydrates can increase blood sugar levels which in turn can create issues with hormones. Curbing these types of food intake can control blood sugar levels and lower the amount of fat deposition around the hips and thighs.
Example of Foods to Limit: White bread, cakes, soft drinks or other sweetened beverages, and sweet snacks.
Alternatives: Quinoa, oatmeal, or brown rice which are whole grains.
Phytoestrogen-Rich Foods
Phytoestrogens come in the form of plants, contained in foods that can assist in the balance of estrogen levels. Some foods including flax seeds and soy are rich in phytoestrogens which can help in dampening estrogen dominance.
Examples include Flaxseeds, chia seeds and organic soy products.
Benefits: Can assist in regulating the levels of estrogen and decrease the manifestations of premenstrual period (PMS).
Foods to Include on the Ovary Body Type Diet
The ovary body type diet focuses on whole foods that nurture hormonal regulation and enhance metabolism. The following major food groups should be included in the diet:
Cruciferous Vegetables
Cruciferous vegetables include broccoli and cauliflower which are very beneficial because they have substances that assist the body in digestion of too much estrogen.
Examples: Broccoli, cabbage, cauliflower, Brussels sprouts.
Benefits: Helps in liver function that is vital in detoxification of excess estrogen in the body.
Whole Grains
Whole grains are an excellent energy source as they provide sustainable energy release and are also rich in fiber which helps in improving digestion alongside regulating blood sugar.
Examples include: Quinoa, brown rice, oats.
Benefits include: Helps to control blood sugar which helps in decreasing cravings and helps in weight management.
Lean Proteins
Lean proteins are essential for the preservation of muscles and maintaining metabolic function; as well they assist in controlling hunger and provide important amino acids for health.
Examples include: Fish, chicken, turkey, eggs, legumes.
Benefits include: Helps to control blood sugars and promotes metabolism.
Foods High in Omega-3
Muscle inflames are improved by Omega-3 fatty acids which are found in fish, some seeds like flax and chia as well as support for hormone synthesis. Dash Salmon Diet recipes may be found very helpful for in this regard.
Examples: Salmon, Sardines, flaxseeds, chia seeds.
Benefits: Aids in hormonal functioning and controls inflammatory cells.
Low Glycemic Index Fruits
Low-glycemic index fruit contains all nutrients and fibers that are needed and doesn’t have extreme spikes on blood sugar which helps stabilize insulin levels. This is useful for people who aim to maintain insulin levels.
Examples: Berries, apples, pears.
Benefits: High in Antioxidants and low in natural sugars creating room for stable energy levels.
Foods to Avoid on the Ovary Body Type Diet
To avoid bringing estrogen dominance in the body and to maintain hormonal balance, it is ideal to restrict the consumption of the following foods:
Refined Sugars and Carbohydrates
Blood sugar and weight fluctuations and hormonal balance are troubled by estrogen dominance which can be triggered by simple carbs and refined sugars.
Examples: Candies, soda, white pastries, bread.
Why to Avoid: Causes an increase in insulin level in the bloodstream and increases fat deposition in areas affected by estrogen.
Trans Fats and Processed Foods
These types of foods can be a source of inflammation which unbalances proper hormone health.
Examples: Fast foods, packaged snacks, prescribed margarine.
Why to Avoid: Disrupts balance of hormones and promotes unhealthy fat deposition.
Foods that Relate to or Contain High Levels of Sodium
Salt-heavy foods such as processed meats or other highly processed goodies can also induce water retention and bloating, potentially exaggerating the appearance of weight on the lower segments of the body.
Examples: Salty potato chips, French fries, canned food, processed meat.
Why to Avoid: Has diuretic properties causing swelling, and emerges disruptions to the body’s metabolic equilibrium homeostasis.
Sample Meal Plan for the Ovary Body Type Diet
Here is a one-day sample meal plan that integrates foods that are good for ovary body type individuals.
- Breakfast: Smoothie containing spinach, flaxseeds, berries and almond milk.
- Lunch: Grilled chicken, mixed salad greens, cherry tomatoes, cucumber and tossed with a dressing of olive oil and lemon juice, also rice diet can be taken in lunch.
- Snack: A small handful of almonds or apples with a few nut butter.
- Dinner: Grilled Salmon with roasted Brussels Sprouts and quinoa on the side.
- Snack: (Optional): Greek yogurt crowned with chia sprinkles.
Tips for Success on the Ovary Body Type Diet
- Plan Meals Ahead: To prevent consumed processed foods and to maintain balanced nutrition, help in meal prep and planning is paramount.
- Stay Hydrated: Appropriate daily intake of water promotes metabolic activity and prevents edemas.
- Exercise Regularly: Include cardiovascular workouts as well as resistance workouts to aid metabolism and hormone health.
- Monitor Portion Sizes: Any food sources that are rich in nutrients should also be in moderation to prevent overconsumption.
Exercise Recommendations for the Ovary Body Type Diet Users
Engaging in regular exercise is important to enhance and maintain metabolic health and assist in avoiding storage of excess weight in the lower body. Here’s a balanced approach:
- Cardio: Low impact cardio such as walking or cycling works to facilitate caloric deficit and target lower body fatty deposits.
- Strength Training: Consider targeting weight training of the lower extremities such as squats, lunges or leg presses.
- Stretching and Flexibilization: Make it a practice of performing stretches to ease up the tension of the hip and thigh regions.
Conclusion
The ovary body type diet takes a systematic approach towards its users’ hormone levels, weight and general well being. By selecting vegetables that are high in dietary fiber, proteins that are low in fat and healthy oil sources, this diet encourages good hormones while setting a foundation for effective weight management.