Get to know the GH diet, an adjunct to weight loss and muscle hypertrophy

Wanting to lose weight and get more defined muscles? So stimulating growth hormone even after adulthood may be the ideal option for you. It has a supporting action in burning fat and conserving lean mass, our muscles.

Also known as somatotropin, GH (growth hormone), the growth hormone, is produced by the pituitary gland, located at the base of the skull, and is responsible for the natural growth spurt in adolescence.

According to Camila Coimbra Mello, nutritionist at Hospital Sepaco, this hormone acts during the growth phase, and under its action, almost all cells increase in volume and number, “providing a growth of tissues, organs and, consequently, body growth”, he reveals.

Great ally in lean mass gain, in addition to regular exercise, consuming GH precursor foods have become fashionable among gym goers. Another reason is that the natural production of GH falls as age increases, being ideal a stimulus for it to continue fulfilling its good role.

Benefits of GH for the body

Considered by many as a “fountain of youth”, this hormone has numerous actions in our body. Check out some of the benefits of GH and prove the importance of this hormone in maintaining a healthy body:

• Aids in muscle recovery and hypertrophy: As this hormone helps promote protein synthesis, it is essential for recovery and muscle mass growth, especially after a workout.
• Increases in the burning of fats: it also helps in the metabolism of fats, transforming them into energy for the body and, consequently, helping the body to burn adipose tissue more easily.
• Improves Sleep Quality: When kept at optimal levels, GH can improve sleep quality by decreasing waking during the night and enhancing deep sleep (known as REM sleep), a period in which the body is more relaxed.
• Ensures stronger bones: this hormone stimulates bone resorption and bone forming cells, leading to an increase in bone mass, being a great adjuvant in the fight against osteoporosis.
• Reduces the risk of cardiovascular diseases: according to medical research, when there is a deficiency of this hormone, lipoprotein metabolism is affected, increasing the chances of developing cardiovascular disease.
• It makes it possible to improve erectile dysfunction: another study suggests that it is a coadjuvant in this dysfunction that affects many men, since penile erection can be induced by it through its stimulating activity on the cavernous smooth muscle.
• Provides a sense of well-being: in a study, it was proven that the deficiency of this hormone can cause changes in cognitive function, mood and baseline concentration, which is a good option to guarantee the feeling of well-being.

The benefits mentioned above demonstrate the importance of GH and expose the effects caused by the decrease in the production of this hormone arising from increasing age, such is the importance of this hormone for the proper functioning of the body.

The GH Diet

Recently, much has been said about the GH diet and its effects. The nutritionist explains that this diet works from the intake of foods rich in good fat, antioxidants, lean proteins and fiber, the foods called precursors of this hormone.

“The diet is aimed at overweight individuals or even those who want to keep and just burn fat and individuals who want to gain muscle mass”, guides the professional.

According to Camila, the diet is based on foods rich in omega 3, 6 and 9, such as walnuts, chestnuts, and avocado, for example, in addition to lean proteins such as white and red meats and soy, as well as dark green leaves, milk and their derivatives, from low fat.

The nutritionist prepared a menu with meal options rich in GH precursor foods, which will stimulate production and secretion naturally in the body. Check out the options, choose your favorite and take the test:

breakfast

• Option 1: 1 medium slice of avocado drizzled with olive oil and 1 thick slice of melon.
• Option 2: green juice prepared with 1 leaf of organic cabbage mixed with 5 units of grapes (to taste), ½ glass of water and grated ginger, 2 slices of wholemeal or grain bread, 1 slice of white cheese with 1 slice of light turkey breast.
• Option 3: 4 units of small brown rice crackers with cottage cheese and oregano, 1 glass of vegetable milk (according to the reference) sweetened to taste.

Morning snack

• Option 1: a serving containing 2 pistachios, 1 Brazil nut and 1 dried plum.
• Option 2: a portion with 4 Brazil nuts.
• Option 3: a serving containing 3 almonds and 1 apricot.

Lunch

• Option 1: 1 plate (dessert) of lettuce salad, 2 tablespoons of avocado accompanied by grated raw carrots, 2 tablespoons of sautéed broccoli, 3 tablespoons of brown rice, 1 small ladle of beans, 1 fillet (about 120 g) of lean grilled meat accompanied by 1/2 cup (120 ml) of berry juice.
• Option 2: 1 plate (dessert) of dark green leafy salad (watercress, cabbage, etc.), 2 tablespoons of chickpeas, 1/2 medium cooked sweet potato, 1 roasted drumstick accompanied by 1/2 2 cups (120 ml) of orange juice.
• Option 3: 1 plate (dessert) of watercress, arugula, radish, cucumber salad, 1 whole-grain pasta with sugo sauce, 3 roasted soy meatballs accompanied by 1/2 cup (120 ml) of pineapple juice.

Afternoon snack

• Option 1: 1 cup of fruit salad accompanied by 1 tablespoon (dessert) of gojiberry and 1 teaspoon of oat bran.
• Option 2: 1 pot of low-fat natural yogurt with 1 teaspoon of crushed flaxseed and chia.
• Option 3: 1 sandwich prepared with 2 slices of wholemeal bread with 1 tablespoon of basil and cheese pâté (mash 2 slices of Minas cheese in a food processor with basil to taste, 1 drizzle of olive oil and 1 pinch of salt) accompanied by 1 cup (200 ml) lemon water (sugar free)

Dinner

• Option 1: 2 fillets (about 240 g) of chicken grilled with vegetables (such as zucchini, cauliflower, broccoli) steamed, seasoned with salt and 1 tablespoon (dessert) of olive oil.
• Option 2: 1 plate (dessert) of arugula salad, cucumber, cherry tomato and 1 medium slice of avocado, accompanied by 4 tablespoons of quinoa braised with ground beef and seasonings to taste.
• Option 3: 1 plate (dessert) of lettuce salad, arugula, watercress, 1/2 tomato, 2 tablespoons (soup) of grated beetroot and 1 tablespoon (dessert) of slivered almonds accompanied by 1 spinach tongs sautéed in garlic and 1 fillet (about 180 g) of fish (saint peter or hake) grilled with lemon and herbs.

Regarding the restrictions of this diet, Camila explains that there are no contraindications for it, “as long as the individual follows a food plan with guidelines established by a professional in the area, preferably a doctor or nutritionist, and has adequate and regular monitoring”.

As it is based on foods rich in fats considered good, there are no problems in following it as long as your exams are up to date and your body is in normal conditions. It is worth emphasizing that as with any diet, professional monitoring is necessary and indispensable.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.