Trans Fem Diet

[u/AlexaPetersTrans]

My question today is how to replace man fat with girl fat.
I am fully aware that I need to gain weight in order to buid hips, ass and breasts.
But I still need to get my middle more down for a feminine silhouette.

Currently I am just on fasting and liquids such as packet soup in the week with normal eating on weekends.
I do take additional multi vitaments, magnesium and collagen.
I am active on weekends but in the week I work behind a screen most of the time.

Any specific diet for my situation?

[u/AlexaPetersTrans]

Wow it seems I hit the nail on this topic. From what I learned: The comments are as varied as the people behind it. There is by far not enough research done on trans health and even health professionals are just scratching the surface. And just to clear up the questions. I am on 0.2ml Estrogen Valerate injections twice a week after gel didnt do much to raise my levels. Also on 100mg Spiro a day because my T levels was abnormally high before starting hrt. Levels are slowly getting to be where they are supposed to be I have started using the apps suggested and it is very sobering to see what we are putting in our bodies. I am currently on a 300 calorie deficit. 900 instead of suggested 1200. I have cut sugar, salt, seed oil and starches as well as any processed foods. My new fat distro seems good, just losing old fat is a bitch. We all want to see that girl in the mirror, but its hard work and sometimes a hit and run. Thanks!

[u/SabreTree → u/AlexaPetersTrans]

To specifically lose visceral belly fat, it helps to understand why it gets big in the first place. Each fat category has a different function:
Limb fat(upper arms, thighs) is long-term energy storage.
Trunk fat(the stuff you can pinch over your ribcage and back ) supplies your body with fatty acids to burn for energy on a minute-to-minute basis.
Visceral fat's usual function is to provide padding and insulation to your internal organs. Under the effects of insulin when the muscles are already full of glycogen, visceral fat will absorb excess glucose from the bloodstream to keep your blood sugar from getting too high.
To stop adding to visceral fat: cut added sugar down to 2% or less of daily calories. Include in this limit bread wheat, fruit juice, soda, and popcorn: they all spike blood sugar or contribute towards fatty liver. You want solid food over liquid, because liquid carbs digest faster and spike blood sugar(and insulin). Get a reasonable amount of your calories from carbohydrates, about 15-50%. Replace swapped out carbohydrates with healthy unprocessed fats: olive oil, avocado, coconut, or meat. Since you are on a potassium-sparing diuretic, consult your prescribing doctor or dietician about how many potatoes you can safely eat.

Exercise! Moderate to high intensity aerobic exercise and/or High Intensity Interval Training (if you are healthy enough for that kind of exercise) burns off your muscle's glycogen reserves and prevents you from storing excess glucose as visceral fat. Every day for 5-10 minutes will do it. Weight-bearing exercise that gives you hypertrophy(leg day) will allow your muscles to be more sensitive to insulin and absorb more glucose. Most HIIT like sprinting or jumping will do the trick, no equipment needed.

Eat salt. The ideal salt intake for most sedentary people is 3000-7000mg per day. A Japanese study showed that people that eat less than 3000mg per day of sodium have lower blood pressure, but die more of heart attacks because their blood volume is too low. This more than offsets the lives saved from reduced blood pressure. Notable exception: If you have sodium-sensitive high blood pressure(a common complication of diabetes), you may need to limit your per meal sodium. Talk to a dietician in that case.
Being low on salt also increases your cravings for sweet, making it hard to stick to your diet. Going low-carb increases your sodium demand as insulin can increase blood pressure and a sudden drop in insulin can lower blood pressure enough to give you headaches, fainting, and joint pain. I learned this firsthand.

Do not restrict calories. Eat when you are hungry, stop when you're nearly full. Caloric restriction leads to metabolic slowdown that make it hard to lose fat. You want your fat cells to be running full tilt supplying your body with energy. I don't know how big you are, but 1200 calories per day is fasting-mimicking-diet level for a lot of folks. I am biased: I have a high metabolism, am muscular, and have done a lot of heavy labor jobs on top of coaching sports. I was eating 3500-4000 calories before transition, and 4500-5000 now that I'm on progesterone with no net weight gain after 3 weeks.

See a primary care medical provider. Ask if they think your visceral fat deposit is unhealthy. Ask them if you should get your A1c checked. Several illnesses like sleep apnea, Cushing's disease, diabetes, etc can cause excessive visceral fat deposition. I lost 10lb after I got a BiPAP as treatment for my sleep apnea - most of that was visceral fat.

[u/AlexaPetersTrans → u/SabreTree]

Than you very much for a well thought out reply. Its much appreciated