Time your intake
Finally, remember that when it comes to balancing hormones with food,timing matters,Teta says.Eat within one hour of waking up to avoid the stress-hormone surge that comes with low blood sugar. Always eat protein with breakfast to steady your insulin levels throughout the day. Eat every three hours to avoid the hormonal chaos that accompanies low blood sugar and leads to hunger and cravings. Try not to pair fats and starches in the same meal (skip the potatoes with your salmon and have broccoli instead) because although fats are neutral, they can exacerbate insulin’s fat-storing action.
And save the bulk of your carbohydrate intake for later in the day. One recent study published in the journal Obesity found that subjects who ate the bulk of their carbohydrates at dinner experienced fewer cravings throughout the day, had better blood sugar balance, and lost more weight.