How do hormonal cycles affect nutrition?

Hormonal cycles can significantly influence nutritional needs and appetite, varying throughout the menstrual cycle.

1. Follicular Phase (week 1 and 2): During this phase, estrogen is dominant, contributing to more stable moods and lower appetite.

2. Luteal Phase (week 3 and 4): Here, progesterone becomes dominant, known for increasing appetite and cravings, especially for carbohydrates 1. This phase also sees a slight increase in metabolism, but hunger often rises more significantly, making it a challenging time to start or maintain a diet 2.

3. Nutritional Adjustments: Increasing food intake, particularly anti-inflammatory foods like green leafy vegetables and turmeric, can help manage the heightened inflammation and susceptibility to mood changes in the luteal phase 3. Adjustments in macronutrient intake find specific strategies beneficial, such as incorporating a modified keto diet during certain phases 3.

   Hormonal Effects on Dieting

   Danny Matranga

   Lyle McDonald

   Learn how hormonal changes during the menstrual cycle can impact appetite, cravings, and metabolism, making it challenging to start a diet during certain phases. Discover strategies to navigate these challenges and potentially include a small indulgence while still achieving dieting goals.

   

   Dynamic Dialogue with Danny Matranga

   PCOS, Female Physiology + Training Tips for Women with Lyle Mcdonald (Encore)

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4. Special Nutrient Needs: Key nutrients like iron are crucial during puberty due to menstrual losses, and calcium and vitamin D are vital across different life stages, especially post-menopause to combat osteoporosis risks. Women may require up to 300 extra calories per day during the luteal phase to meet energy demands 4 5.

5. Hormonal and Environmental Factors: Diets high in processed foods and sugar can exacerbate hormonal imbalances, leading to issues like early puberty and fertility problems. Environmental toxins also play a significant role in disrupting hormonal balances, which demands attention to dietary and lifestyle choices for hormone regulation 4 2.

These insights into how hormonal cycles affect nutrition highlight the importance of tailored dietary strategies to support hormonal health and overall well-being.