Phase Luteal · Days 17–28

Luteal Metabolize and Prepare

Progesterone rises and the body prepares for a possible pregnancy. Basal metabolism can rise by up to 300 calories a day, which explains a good part of premenstrual hunger.

What happens inside

Progesterone kicks in. Cravings and PMS show up.

Progesterone acts as a natural sedative, which lowers energy and can affect mood towards the end of the phase. At the same time, the body demands more glucose and serotonin — hence the cravings for sweets and carbohydrates.

How it usually feels

More hunger, especially for carbohydrates
Bloating and breast tenderness
A more changeable mood in the last few days
Poorer quality sleep towards the end of the phase

These are tendencies, not rules. Every body experiences them differently.

Food

What supports your body right now

The body metabolizes progesterone and gets ready to reset — these foods support that work.

Complex carbohydrates
Oats, sweet potato and quinoa steady your blood sugar and take the edge off cravings.
Vitamin B6
Banana and chickpeas, which support progesterone production and serotonin synthesis.
Magnesium
Dark chocolate, pumpkin seeds and leafy greens are good sources for this phase.
Less caffeine
It can worsen breast tenderness and premenstrual symptoms in this phase.

See recipes for this phase

Movement
Pilates, moderate strength work, long walks. Ease the intensity down as your period approaches instead of fighting the tiredness.
One practical note
The hunger of this phase is real and has a metabolic cause. Eating more now is not a failure of discipline.

General information, not a diagnosis. Read the medical notice before making significant changes to how you eat.