Everyone, including those on an MTF or FTM diet, can benefit physically from making healthy dietary choices. Buying locally grown fruit and veggies does not have to be expensive, and it may also make you feel good.
*Please keep in mind that we utilize terminology such as AMAB (assigned male at birth), MtF (male-to-female), and trans-feminine interchangeably to facilitate understanding across all age groups, cultures, genders, and identities. For additional information. Check out our terminology dictionary.
Benefits include:
- Obtaining your perfect hormonal balance
- Getting rid of body dysphoria
- Giving you a sense of control over your life
- Taking care of other health issues
- Improving the appearance and fit of clothing
- Increasing your energy, mood, and self-esteem
- Assisting with sleep
- Depression and anxiety reduction
As a trans person on an MTF or FTM diet, your nutritional needs will vary based on the hormones you’re taking and your overall health. I’ve listed some general suggestions and considerations below. These suggestions are not intended to substitute medical advice.
Let’s start with the fundamentals: our MTF and FTM diets are composed of protein, carbohydrate, and fat. The variance of these important ingredients determines the overall health of our food. Too much of one thing might lead to an imbalanced, unhealthy diet. My healthy eating plate graphic shows how much fat, protein, and other nutrients you should consume.
So, where can I acquire these essential components for my MTF or FTM diet?
Protein
Meat, fish, nuts, seeds, tofu, and eggs all contain it. There are no specific protein guidelines for transgender people, though if you are a transgender male seeking to build muscle, a little increased protein intake may be good in the context of weight gain. Protein is particularly beneficial if you are a transgender female seeking to maintain a healthy weight since it regulates insulin, commonly known as the “fat storage hormone.”
As a general rule, I tell my clients that a piece of meat or fish the size of your hand is sufficient for a meal. I would caution transgender males against going to extremes and consuming too much protein – for example, in protein shakes, etc. – to build muscle, as this might lead to kidney problems. My recommendation to people wishing to bulk up is to consume modest amounts of protein and participate in weight bearing workouts.
Fat
Fats are an important part of any healthy, balanced MTF or FTM diet. They are classified as either healthy or harmful fats. We’ll concentrate on the healthy fats here.
Hormones are formed of fat, hence eating healthy fats is essential for hormone formation. Fat is also necessary because it covers your nerve cells, allowing you to cope with stress and maintain emotional balance.
Good fats include avocado, olive oil, nuts, seeds and oily fish. Be conscious of products that are marketed as being healthy. For example, did you know that ‘healthy spreads’ are grey in colour, before they are bleached by the manufacturer to look like butter! Who wants to eat that! It’s best to consume food in its most natural form i.e. a little butter spread on your toast is healthier than a grey mush!
Saturated fats (bad fats) may lead to increased blood fats (triglyerides) and unhealthy cholesterol. Bad fats include items such as cheese as well as the processed fats found in deep fried food and crisps etc.Fats are an essential component of any healthy, well-balanced MTF or FTM diet. Fats are classified as either healthy or unhealthy. Here, we’ll focus on the good fats.
Because hormones are made of fat, eating healthy fats is necessary for hormone synthesis. Fat is also required because it protects your nerve cells and allows you to cope with stress and maintain emotional balance.
Carbohydrates
Carbohydrates are primarily sugars and starches, which the body converts to glucose for energy. Potatoes, rice, pasta, cereals, and sweets are among them. These meals make losing weight more difficult because your body uses them for energy before it uses fat.
Excessive consumption of refined carbohydrates raises blood sugar, which might lead to fat accumulation rather than fat burning. It also raises cortisol levels, which can exacerbate anxiety symptoms. When insulin and cortisol levels become too high, they work to reduce testosterone.
Carbohydrates should be included in your MTF or FTM diet to assist raise your energy levels, but try to choose healthier unprocessed alternatives, such as wholegrain rice, pasta, wholemeal bread, cereals, and starchy vegetables (potatoes, carrots, parsnips).
Unprocessed fruits and vegetables, whole grains, legumes, nuts, and seeds are other healthful meal options. Animal fat-containing products should be avoided.
It is also critical to consume adequate amounts of fiber from veggies.
Please see our healthy eating plate diagram for the recommended portions. Colorful veggies are essential because they contain phytonutrients that protect the body. Peppers, beets, carrots, tomatoes, and squash have been demonstrated to help prevent disease and aging.
Specific guidelines for transgender individuals for an MTF Diet or FTM Diet:
To lower testosterone for transgender women
- Reduce meat consumption while increasing protein sources such as nuts, seeds, and eggs.
- Reduce your cholesterol by avoiding saturated fats, processed foods, and deep-fried foods (crisps, fish and chips).
- Increase the amount of soy in your diet by eating tofu, miso, soy sauce, and edamame beans.
- Consume organic foods.
To lower estrogen for transgender men
- Vegetables provide more fiber.
- Increase your flaxseed consumption.
- Sulphur-rich foods include eggs, pork, fish, nuts, and seeds.
- Eat more organic food.
- Caffeine should be avoided.
- Eat less processed food.
To count calories or not to count?
Calorie counting will not lead to healthier eating or a healthy weight, but it is an excellent addition to an MTF or FTM diet. If you calculate calories, you’ll think an avocado and a doughnut are the same thing (an avocado has 250 calories and a jam doughnut has 252 calories). They are not, however.
Avocados are:
- Burned more quickly than other forms of fat.
- Increase the rate of fat burning.
- Increase the body’s calorie burn after eating.
- Reduce your appetite and urge to eat after a meal.
A doughnut does none of the above!
A daily menu for a transgender man (FTM Diet)
Breakfast
scrambled egg, avocado and tomato on sourdough toast.
Lunch
chicken or tuna salad with lots of coloured foods (tomato, beetroot, pepper, lettuce, sweet potato, flaxseeds).
Dinner
meat or fish with half your plate covered with vegetables.
Snacks
nuts and seeds with a piece of fruit.
Treat
a little dark chocolate.
A daily menu for a transgender woman (MTF Diet)
Breakfast
eggs with tomatoes, avocado or a soya yoghurt sprinkled with nuts and seeds).
Lunch
meat, fish or eggs with salad (tomato, beetroot, pepper, lettuce, sweet potato, flaxseeds).
Dinner
meat or fish with half your plate covered with vegetables.
Treat
a little dark chocolate.
I like to prepare a large frittata (a thick omelet) with 10 eggs and lots of vegetables. I then store it in the refrigerator and have a slice for breakfast, lunch, or dinner. It’s an easy way to add something healthy to your diet that also helps with blood sugar control. It will keep in the fridge for up to four days.
Water is essential to our health. It aids in blood pressure regulation, concentration, and detoxification. Throughout the day, aim to drink one to two litres of water.
Alcohol can affect blood sugar levels and hormones, exacerbating depression. Always drink in moderation and aim to limit yourself to no more than seven units each week.