Fat Loss Nutrition
How to Improve Hormone Function
by Nancy Hearn

salmonEating healthy fat foods like salmon will help to burn fat

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A healthy fat loss nutrition program is based on eating the right amount of healthy fats and lean protein, as well as an abundance of low-starch vegetables.

Metabolic and anti-aging specialist Ron Rosedale, M.D., developed a specific health nutrition program based on more than 20 years of research and has helped thousands of people with degenerative diseases to regain health. 

This program is based on the science of a hormone in the body called leptin, which tells the brain when and how much to eat.

Research has shown that leptin is one of the body’s most important mechanisms for controlling hunger. 

Health Benefits

As a nutrition consultant, what first peaked my interest in this nutrition program were the proven health benefits, along with weight loss.

I have recommended this program to my clients for several years with consistent results. Every person who followed the program as outlined has lost weight and experienced significant health benefits.

Just a few of the key health benefits include:

  1. Reduction of joint and muscle pain
  2. Balancing of blood sugar levels
  3. Lowering of high triglycerides. 

Hormonal Dysfunction

The Rosedale program works because it helps to correct one of the underlying causes of weight gain—hormonal imbalance or dysfunction.

Hormones are chemical messengers that direct all bodily activities. Your hormones can work for you or against you. The wrong diet can create hormonal imbalances that can prevent you from losing fat and keeping it off.

For many people who are overweight, their leptin and insulin levels are way out of balance, causing them to overeat and store more fat. 

One of the best ways to improve hormone function is by eating a diet that is relatively high in healthy fats and low in carbohydrates, saturated fats, and trans-fatty acids. Trans-fatty acids are most often found in refined and processed foods.

It is important to note that dehydration is also an underlying cause of hormonal dysfunction in the body.

If you are not drinking enough water on a daily basis, in addition to eating healthy foods, it will be much more difficult to restore hormone balance and increase fat burning in the body.

A Fat Loss Nutrition Plan

The Rosedale nutrition plan is a 6-week program that focuses on eating healthy fats, lean protein, and an abundance of fresh vegetables. The program is outlined in detail in his book The Rosedale Diet, and includes sample menus and recipes.

Dr. Rosedale’s plan involves selecting foods from his “A” list for the first 3 weeks. The A list includes healthy-fat foods such as nuts and nut butters, avocados, olives, and salmon, as well as a long list of lean protein (including veggie options) and an abundance of low-starch vegetables. A few high-fiber starches are allowed.

For weeks 4 through 6, you can add foods from his “B” list, which includes other foods such as beef and lamb, fruits, beans, and so on.  

In his book The Rosedale Diet, Dr. Rosedale outlines the program in detail and includes sample menus and recipes.

The Rosedale program differs from many of the popular diets because the focus is on eating healthy fats.

Dr. Rosedale writes: “Our bodies thrive on good fat. Our metabolism needs fat to burn bad fat. Our cells need good fat to work properly. Our brains need good fat to think. Most important, good fat lowers leptin levels, improving the quality of leptin signaling so that our cells hear leptin better, thereby controlling hunger."

He emphasizes: "Remember, eating fat doesn’t make you fat—the inability to burn fat is what makes you fat.”

Summary and Recommendations

The Rosedale fat loss nutrition program is effective. It is also the type of program that is sustainable long-term because the food is satisfying and it health promoting.

What I have recommended to my clients who have completed this 6-week program is that they try to stick with eating foods primarily on the A and B list at least 80% of the time.

And if they fall way off and eat too much sugar or starch and start craving those foods again, they can just restart the program and go back on the A list for 3-7 days to correct the blood sugar and hormonal imbalance.

In general, I believe this program is similar to the Paleo diet and can be suitable for both meat-eaters or vegans.

As always, I highly recommend you consult with a qualified health practitioner before making any dietary changes, especially if you have a serious health condition. 


The Rosedale Diet; Ron Rosedale, M.D., and Carol Colman; 2004.

Further reading . . .

Paleo Diet Benefits and Drawbacks

Return from Fat Loss Nutrition to Water Nutrition

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