🔹 HORMONAL CYCLE RESET DIET – COMPLETE GUIDE
What is it?
A female-focused nutrition strategy designed to sync your eating patterns with the 4 phases of the menstrual cycle, optimizing energy, mood, fat-burning, and hormonal balance.
🔄 THE 4 PHASES OF THE CYCLE & HOW TO EAT:
1. Menstrual Phase (Day 1–5) – Restore & Nourish
Goals: Reduce inflammation, replenish iron, support rest.
What to Eat:
- Iron-rich foods: beef, liver, lentils, spinach
- Omega-3s: salmon, chia seeds, flaxseed
- Hydration: herbal teas, warm lemon water
- Gentle soups and stews
🧘 Tips: Rest more, include magnesium-rich foods.
2. Follicular Phase (Day 6–14) – Energy Boost
Goals: Boost metabolism, build muscle, increase productivity.
What to Eat:
- Lean proteins: eggs, chicken, tofu
- Moderate carbs: sweet potato, oats, quinoa
- Fresh veggies: arugula, kale, broccoli
- Fermented foods for gut health
🏋️♀️ Best phase for workouts and new routines.
3. Ovulation Phase (Day 15–17) – Glow & Burn
Goals: Maximize fat burn, support detox, stay hydrated.
What to Eat:
- High-fiber veggies: Brussels sprouts, cauliflower
- Citrus fruits, berries, and cruciferous veggies
- Zinc sources: pumpkin seeds, beef, lentils
- Light meals with high nutrient density
🔥 You feel your best here — take advantage!
4. Luteal Phase (Day 18–28) – Soothe & Stabilize
Goals: Reduce cravings, balance mood, ease PMS.
What to Eat:
- Complex carbs: pumpkin, squash, root vegetables
- Magnesium: dark chocolate (85%), nuts, spinach
- Herbal teas: chamomile, ginger, cinnamon
- Protein + fiber to stay full longer
🍫 You can include small treats — just keep balance!
🌸 OVERALL BENEFITS:
- Reduces PMS symptoms naturally
- Improves body awareness and emotional stability
- Boosts fat loss during key hormonal windows
- Enhances energy and skin health
⚠️ TIPS & CONSIDERATIONS:
- Track your cycle (apps help!)
- Adjust exercise intensity by phase
- Prioritize iron, magnesium, and zinc
- Use self-compassion in luteal/menstrual phases
- Works for natural cycles or with hormonal contraceptives (adapt timing)
🧘 MINDSET SHIFT:
You are not meant to eat the same way every day. Your body is cyclical — and when you work with it, not against it, results become smoother and more sustainable.