Weight Fluctuations During the Menstrual Cycle

Weight-Drop Window (Days 1–6 of Menstruation)

Hormonal state: Low estrogen and progesterone levels. Common symptoms include mood swings, fatigue, drowsiness, and sensitive skin.

Dietary advice: Avoid cold and spicy foods. Focus on soy products, dairy, spinach, and similar ingredients. If cravings for sweets hit, opt for brown sugar, it helps replenish iron lost during menstruation.

Common myth: “You can eat whatever you want and not gain weight.” Reality: Before your period, bloating and water retention raise your weight. When your period begins, the water weight drops. It may feel like you’re eating more without gaining fat, but in truth, the water loss masks any actual weight gain.

Rapid Weight Loss Phase (Days 7–14)

Hormonal state: The body’s metabolism picks up. Digestion and nutrient absorption, especially of carbs, fats, and proteins, become more efficient. Energy levels are higher.

Dietary advice: Because the body absorbs food more rapidly, opt for fibre-rich grains, vegetables, and lean proteins like bean sprouts, winter melon, radish, lettuce, celery, chicken, fish, and shrimp.

Common myth: “Cut carbs completely after your period to lose weight faster.” Reality: Skipping carbs leads to weight gain, not loss. Choose whole grains and control portions instead of avoiding carbs entirely.

Stable Phase (Days 14–21)

Hormonal state: Body fat levels stay stable. Cravings increase, especially for carbs. Emotions become more volatile.

Dietary advice: Potassium-rich foods like kiwi, bananas, and pineapple can help regulate mood. A warm glass of milk before bed also helps.

Common myth: “Intense workouts and unlimited fruit help shed weight.” Reality: Overeating fruit adds excess sugar. This is a phase of heightened appetite, use meal replacements and fibre-rich foods paired with lemon water to curb cravings. With moderate exercise, a 1–1.5kg weight drop in this phase is still achievable.

Slow Weight Loss Phase (Days 21–28)

Hormonal state: Weight loss slows. Appetite increases, and binge eating becomes more likely. Mood tends to dip as the body prepares for the next cycle.

Dietary advice: Focus on leafy greens, diuretic foods, and high-fibre vegetables. Reduce salt and sugar intake.

Common myth: “You can indulge without consequence.” Reality: This is the most tempting phase. Cravings for heavy meals and junk food intensify, but giving in will quickly undo previous progress, often in just one night.