A calorie-restricted diet aligned with menstrual cycle phases
Lena Bauer
2026-03-18
3 min. read
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The female body undergoes significant fluctuations depending on the menstrual cycle phase. Research indicates that hormones affect appetite, dietary preferences, and metabolism. In response to these findings, a study was conducted to assess how a diet tailored to the menstrual cycle can aid in fat reduction in overweight women.
The phases of the menstrual cycle and dietary behaviors
The monthly cycle can be divided into 3 phases: the menstrual phase (14), the late follicular phase (515) and the luteal phase (1628). The results of the study indicate a tendency to consume foods with higher energy values (higher carbohydrate and fat content) and higher energy expenditure in the lutec phase. This is the time when women most often notice an increased appetite for sweets.
A reduction diet consistent with the phases of the menstrual cycle
Taking into account the above dependencies, a low-energy diet was constructed for women, followed by an experiment in which its effectiveness was measured against a standard diet recommended for fat reduction. When planning a diet to reduce body weight, a specific energy value is usually established, most of which is accompanied by a training program. The overall nutritional value of the diet does not fluctuate over the next few weeks.
Only in the luteal phase
First of all, the increased tendency to eat snacks in the luteal phase was taken into account. When it was accompanied by additional energy expenditure why not allow yourself more during this time? Therefore, the calorie intake of the diet in those days was 200 kcal higher. Participants between 24 and 28 days of the cycle were able to allow themselves a portion of hot chocolate. In this higher phase there was also protein (to increase satiety) and fat (to reduce appetite).
The effects of a diet tailored to the phases of the menstrual cycle
The study was published in the American Journal of Clinical Nutrition. Although it was not perfect (the study period was 6 months, many participants didn't finish it), the authors see the potential for a diet that would interact with the individual phases of the cycle. In the experimental diet, the women who followed the group experienced a higher reduction in body weight and waist circumference compared to those who followed a standard diet.
