The female body has various stages (5 to be exact) that influence metabolism as we flow through the menstrual cycle. Eating right during these phases helps women gain less fat, reduce night binging, and avoid drops in energy as they go through this monthly journey. There are two main hormones' at work: progesterone and estrogen and both have huge effects on the metabolic fuel sources the body prefers. Estrogen influences insulin sensitivity, which means that your body is more efficient at burning fats. Higher insulin sensitivity means the body has a harder time gaining fat when eating carbs, since the body is processing carbohydrates into fuel at a faster pace. Increased progesterone make the body less sensitive to insulin, causing an increase in the ability of the body to store fat. Lower insulin sensitivity make it harder to convert carbs from the diet into energy, thus these carbs are more likely to be stored as fat. Menstruation - Days 1-6The Physiology: Progesterone and estrogen are low - so there's no impact on what the body chooses as fuel. Higher levels of the stress hormone cortisol and inflammation may cause the body to use more carbs as fuel. It's generally harder to bun fat efficiently during this time due to stress hormones, so the body usually burns more carbohydrates. Adapt Your Nutrition:
Estrogenic Days 7-13The Physiology: The body is more efficient at burning body fat, and tends to use more fat as energy. The body decreases the amount of energy it needs, thus fewer calories are burned, so you may want to shrink portions. Progesterone decreases while estrogen increases which makes the body more efficient at burning body fat due to an increase in insulin sensitivity. Adapt Your Nutrition:
Ovulation Day 14The Physiology: On this day, the body may find it hard to efficiently burn fat and will tend to use carbs as its main fuel source. The body increases slightly in its energy needs/metabolic rate, which means the body will burn a few more calories than normal. This day progesterone increased and estrogen decreases which means it will be harder to burn fat, and will thus rely on carbohydrate for fuel as the decreased insulin sensitivity sets in. Adapt Your Nutrition:
Post-Ovulation Days 15-23The Physiology: Progesterone and estrogen are on the rise, which means the prediction in how your body reacts and the metabolic shifts with foods is a bit harder to predict. As estrogen increases you are better at burning fat and increases insulin sensitivity. As progesterone increases, it inhibits estrogen and causes a decrease in insulin sensitivity. Thus, the unknown metabolic imbalance. Adapt Your Nutrition:
Pre-Menstruation Days 24-28The Physiology: Progesterone and estrogen are decreasing, which means its hard to burn fat efficiently and the body will burn carbs for fuel, due to an increase in insulin sensitivity. Fat cells continue to release less leptin, which means increased hunger and poor appetite regulation. Cortisol, a stress horomone increases, which can lead to mood shifts and makes the body less efficient at burning fat as fuel.
Adapt Your Nutrition:
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