Usually When it comes to diets or changes in diet there is a very important factor that is usually left aside. We are talking about hormonal cycles. In this sense, women and men are different. The cycles of men are about 24 hours, while those of women are about 28 days. Therefore, it is wrong to think that hormones do not affect or affect equally regardless of your sex.
It is possible that you have tried to diet, change your diet but you have not been able to because there are times when you have much more desire for sweets or a greater appetite than at other times. This is due to where you are in your menstrual cycle. So that do not fight against your nature but take advantage of it in your favor to achieve what you propose.
Women's cycles are quite complex. And sadly, they are often quite unknown and even demonized as a burden. However, the reality is that Depending on the moment of the cycle in which we are, we can benefit to do some or other things in a more satisfactory way: practice sports, be more productive, relax, strengthen relationships with other people or make changes in diet to achieve healthy nutrition without feeling bad and without making it difficult.
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How is the female cycle
Normally, female cycles, usually last between 21 and 35 days depending on the body of each woman. But in addition, they start around 100 days before the end of menstruation since it takes that long for each follicle to mature.
The female cycle is counted from day 1 of full flow menstruation to the next day 1 of menstruation. This cycle consists of three phases: Follicular phase, ovulation and luteal phase.
The follicular phase
This is the phase in which the follicles grow and can last between 7 and 21 days.
Ovulation
Ovulation itself lasts a moment, which is when the follicle breaks and is when we are most fertile. However, its effects last for about a day.
Luteal phase
In this phase the corpus luteum develops and lasts between 10 and 16 days. In this phase, the follicle that is ruptured begins to form and transform into the corpus luteum. That follicle becomes a new gland, metabolically complete and complete vascularization. Something that only female mammals can achieve.
What is better to do in each of its phases
The first two days of the cycle are the first days of menstruation, We do not count as the first days those of slight spotting but from the first day that the rule comes down. In this days, all hormones go down, that is why we can find ourselves more apathetic and at the same time more relaxed and sensitive. It is a perfect time to think about you, connect with ourselves and reflect on the things that have happened to us or on which we want to do.
From day 3 the hormones estrogen, progesterone, testosterone and estradiol begin to rise and therefore we begin to have more desire to socialize, we are not so sensitive, etc. In the days that follow the third and until ovulation, we will be more and more motivated and energetic. It is the right time to play sports and be productive at work. What's more It is the time of the cycle when our body asks us for less food so it is the perfect time to start a change in diet.
The peak of the cycle is the day of ovulation. This day is when our hormones are at their highest and It is when we have the most energy and when we are in the best mood. It is time to do those challenges that we want to achieve, strong moments.
From this moment on the hormones will go back down little by little to the low point that is menstruation.
There is a hormone that rises suddenly and it is progesterone. This is responsible for our peace of mind and is also related to insulin resistance. Thanks to this hormone This is the best time to strengthen ties with the people you love and to carry out artistic activities that enrich you. It is also a time when we need to get a little more sleep and sleep better because of the progesterone.
At this point It is normal to feel more hungry because our body is doing a very important job, such as creating a temporary endocrine gland that is formed from the empty follicle after ovulation. in less than 24 hours. This requires more energy and therefore we feel more hungry.
How to eat depending on each moment of the menstrual cycle?
From the third day of the cycle, and Thanks to estrogens, our appetite decreases and it is easier to reduce or eliminate snacking between meals. The appetite for sweets is also reduced and therefore it is a perfect time to start a change in our diet and eliminate refined products, sugars and ultra-processed products in general. It is also a good time to cut back on carbohydrates if you decide to start a low carb diet.
Our body will find it easier in this phase to use fat as the main fuel instead of carbohydrates or sugars. Therefore reducing this type of food in this phase of the cycle can be very beneficial to lose those extra kilos.
In addition, fats are the food that allows a correct development of our hormones, helping us at this moment in the production of progesterone that favors the reduction of inflammation produced by menstruation.
In the luteal phase, as we have seen, it is normal to feel a greater appetite because our body is making a greater effort. It is neither good nor healthy to be too strict with ourselves at this time.
At this moment we present, in particular, more appetite for sweets and calories. These days we must give our body what it asks for but focusing on real food: pure dark chocolate, fruit, healthy carbohydrates, resistant starch etc.
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So if you are considering a change in diet, or have tried it other times without success, you already know how to help yourself by knowing a little more about the female body and its hormonal cycles.