How to fast (and lose weight) by hacking your cycle – and the day of the month you should NEVER diet

LOSING weight is hard enough as it is – but dieting against your cycle could see you fail faster.

There’s the monthly rollercoaster of hormones to contend with which can impact your mood and energy as well as your appetite.

Illustration of a weight loss plan over 28 days, showing exercise, healthy food, and potential discomfort. — Fasting is a tool for weight loss – how can women use it to their advantage?

Fasting is a buzzword in the weight loss world, with celebrity fans including Kourtney Kardashian, Halle Berry and Cameron Diaz.

Studies show it may get you the results you’re after quickly, and it may be easier to stick to long term than cutting calories alone.

But women should be wary not to fast (or even diet) all month, experts say.

Fasting involves going long periods of the day without eating.

We all fast overnight, but intermittent fasting sees people limit their intake in the day.

For example, people might only eat between noon and 8pm, known as the 16:8 method (fasting for 16 hours, eating for eight).

Hannah Norris, a registered associate nutritionist MSc, tells Sun Health: “The best time to fast is of course overnight.

“There’s some evidence to suggest that breaking the fast earlier in the day and finishing eating earlier in the evening (e.g. eating 9am to 5pm) is the best for our circadian rhythm (internal sleep-wake cycle), insulin sensitivity and it matches when our bodies are more primed to eat.”

Intermittent fasting has been backed by several studies, which have found it can help to shed unwanted weight.

For some, it may sound like absolute hell – limiting your food intake to certain hours of the day, even if you’re hungry.

Reset your hormones for better mood, bloating and menopause

But it just so happens that for at least half the month, women won’t find it too hard.

Other weeks, however, it can feel like enduring hell.

Generally, women may find that eating or working alongside the rollercoaster of their hormones may work better.

Here, experts explain how to fast in line with your cycle every month…

The follicular phase (day 1 to day 14)

Now is the time to strap in, get some good gym workouts done and hit the ‘diet’ with full commitment.

The follicular phase begins on the first day of your period and lasts between 14 and 21 days, depending on a woman’s cycle, ending with ovulation.

On average, ovulation occurs 14 days into the follicular phase.

Lucy Diamond, registered dietitian and clinical director for innovation at NHS weight management provider Oviva, says: “During this phase, levels of the hormone oestrogen rise, which can lead to improved insulin sensitivity and more stable blood sugar levels.

“This makes the body more efficient at utilising stored fat for energy, which could make fasting feel less taxing and more effective.”

Illustration of a chart showing hormone levels throughout the menstrual cycle.

Plus, your appetite is typically lower during this phase.

“Oestrogen helps regulate hunger hormones like ghrelin (which increases appetite) and leptin (appetite suppressant), and women may experience more stable energy levels,” says Dr Cliona O’Connell, GP, women’s health expert and founder of Dr O’Connell Multi-Meno & Fem-Biotic supplements.

“This stability can make fasting more comfortable, with fewer hunger pangs.”

The luteal phase (day 15/16 to 28)

It’s during this phase, after ovulation has occurred (day 14), that you might want to put fasting on the back-burner.

“Generally, it’s advised to not fast after day 16, after ovulation,” say Hannah.

“Our body is priming itself to make a baby, even if we don’t fall pregnant.

“We’re more hormonally-sensitive, oestrogen isn’t as dominant and the hormone progesterone is higher so we’re hungrier.”

In an average menstrual cycle, the luteal phase is around two weeks long.

You naturally require more energy; approximately 100 to 300 additional calories each day from day 20 to 28

Grace WilliamsHealth and nutrition coach

Hannah says: “If I had to say the worst day to fast, it would probably be day 22.

“Progesterone is at its peak around eight days after ovulation, making us more irritable.

“You’re more likely to have food cravings around this time too.”

According Grace Williams, a health and nutrition coach, progesterone increases your metabolic rate by about five to 10 per cent, so your body is burning more calories at rest.

“You naturally require more energy; approximately 100 to 300 additional calories each day from day 20 to 28, so there is a reason why you feel hungrier before your period,” she explains.

Plus, ghrelin may rise, while leptin can become less effective.

A plate of bulgur salad with avocado and bell peppers, arranged to look like a clock showing a specific time. A fork and knife are placed on the plate as clock hands. — Experts say there are some periods of the menstrual cycle when women should avoid fastingCredit: Getty

“Stick to a fast of around 12 hours between dinner and breakfast,” says Grace.

Lucy adds that it can be useful for women to eat soon after waking during the luteal phase to help with the higher demands of your body.

“A balanced breakfast with protein and healthy fats can help mitigate fatigue and regulate appetite throughout the day,” she says.

Try Greek yoghurt with berries and nuts or a couple of eggs on wholemeal toast.

Foods to help cravings

THERE are certain foods that can help overcome pesky cravings during your cycle.

Dr O’Connell suggests protein-rich foods such as lean meats (chicken, turkey), fish, eggs, tofu, lentils and chickpeas.

She says: “Protein helps stabilise blood sugar levels and provides a feeling of fullness.

“It can also help with the production of dopamine, the brain’s ‘feel-good; neurotransmitter, which can reduce emotional cravings.”

Oily fish such as salmon, sardines and mackerel contain omega-3 fatty acids, which Dr O’Connell says have anti-inflammatory properties and can help manage symptoms like mood swings and cramps.

Foods high in the mineral magnesium – such as spinach, kale, nuts and brown rice – are also key to reduce cramps and curb cravings for chocolate or sugary snacks.

Grace suggests what you are craving is not always what your body truly wants. Instead…

Sweet foods: “Increase your protein with a portion of dark green leafy vegetables and healthy fats,” says Grace.
High fat foods: “Add in slow-burning carbs like potatoes, root vegetables, and wholegrains to your breakfast and dinner,” she adds.
Chocolate: “Enjoy magnesium-rich foods.” These include pumpkin seeds, spinach, almonds, edamame beans and wholemeal bread.

Verdict: When should you fast?

You may just want to fast in your follicular phase and then go back to regular eating in the luteal.

If you don’t want to try the 16:8 intermittent fasting method, give a 10-hour feeding window a go, with regular meals in between – also known as 14:10.

“This could look like eating at 8am and having your last meal at 6pm,” says Hannah.

“This still gives your body an opportunity to rest, digest and benefit from the 12 to 14 hour fasting period, without being as extreme.”

Importantly, Grace says not to fast if: you’re under high amounts of stress, experiencing poor sleep, doing intense workouts in the morning, or having disturbances with your menstrual cycle.

Exercising with your menstrual cycle

Although you might like hitting the gym on an empty stomach, Hannah says that “to protect your female hormones it is advised not to exercise fasted”.

She adds: “A big mistake people make with fasting is being under-fuelled and asking too much of their bodies.

“Fasting in this state just causes your body to switch into its protective strategy of holding onto fat, rather than burning it.”

If you’re planning a cardio session, such as running, try eating 30g of carbs before, such as a banana.

This could help reduce the stress hormone, cortisol.

But something more low intensity, such as walking, will likely be fine on an empty stomach.

If you’re doing weight training, have a protein shake beforehand.

“You could benefit from a coffee protein shake; a coffee with a mix of 15g of protein powder and sweetened almond milk, or simply a large milky latte made with two per cent cow’s milk,” says Hannah.

How to combat agonising period pain

By Isabel Shaw, health reporter

LIKE many women, I experience severe discomfort during my periods (to put it mildly).

From dull and achy cramps right up to intense pain that feels unmanageable.

Since the tender age of 12 when my periods began, I’ve relied heavily on painkillers and my trusty hot water bottle to get me through the worst days of the month.

But more often than not, medicines and medieval heating devices do little to ease my symptoms, forcing me to miss social events and even work.

In fact, a 2017 YouGov survey found 57 per cent of women who suffer from cramps say period pains have impacted their ability to work.

This is hardly surprising, given research from University College London (UCL) has shown that period cramps can be as painful as having a heart attack.

So in my quest to live a pain-free life, I’m forever on the hunt for cramp-relieving hacks.

I tested four products which claim to relieve menstrual cramps. I took into account my pain level, value for money and how easy and convenient it was to use.

Daye CBD tampons (pain reduction score 4/10, value for money 6/10, convenience 9/10)
Myoovi (pain reduction 8/10, value for money 8/10, convenience 7/10)
Beurer TENS & warmth menstrual pain relief (pain reduction 9/10, value for money 9/10, convenience 6/10)
Recovery Therm (pain reduction 8/10, value for money 5/10, convenience 5/10)

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