(Part 2 of 2) Eating Around The Female Cycle (Days 15-28+)
Eating Around The Female Cycle (Days 15-28+)
Once your ovarian follicle has released its egg, it becomes a structure called the corpus luteum, which begins releasing more PROGESTERONE to build the uterine lining in preparation for pregnancy. If the egg is not fertilized, the corpus luteum disintegrates, causing a decline in progesterone and estrogen, leading to the next period in the female’s cycle. *Note that this only happens if pregnancy hasn’t occurred.
DIET DURING THE LUTEAL PHASE:
You may start stronger cravings for sweets and feel heightened emotions (not as bad as during your period). The luteal phase is not the time to overindulge in high calories, high-carb refeeds or eating. You are better off sticking to lower glycemic carbohydrates and a lower total carbohydrate amount than during your follicular phase (lower carbohydrate is the key here; I’m not saying or recommending that you go KETO the last 2 weeks of every cycle)
Increasing your fat content will help stabilize blood sugars and lower the glycemic load on your body by reducing carbohydrates. You want to do this since your insulin sensitivity will lower during your luteal phase.
During the luteal phase of your cycle, increase protein; increase healthy fats (mainly omega-3s); eat more high-fiber carbohydrates rather than quick-digesting carbohydrates that spike your blood sugars.
ESSENTIAL NUTRIENTS & FOODS:
You want to increase the following vitamins and minerals:
Vitamin D, Magnesium, Omega 3 Fatty Acids, Thiamine, Vitamin B6 (I always believe in a B-complex), Chasteberry, and Evening Primrose.