The Luteal Phase: Caloric Intake, Appetite, and the Importance of Nutrition

The Luteal Phase: Caloric Intake, Appetite, and the Importance of Nutrition

Written by Rachel Walsh (MPH, MS)

The luteal phase: increased caloric intake 

A growing body of evidence shows that females report increased appetite and caloric intake during the luteal phase compared to the follicular phase of their menstrual cycle.

The difference in caloric consumption between time points in the follicular and luteal phases is generally considered to be between 200 and 350 calories per day. However, when menstrual cycle phases were carefully tracked using blood hormone levels, consumption was as many as 529 calories per day higher during the luteal phase. 


The luteal phase: role of hormones on diet 

In females, fluctuations in appetite across the menstrual cycle are hypothesized to reflect the appetite-suppressing effects of estrogen and the appetite-stimulating effects of progesterone. In the mid-luteal phase, for example, estrogen levels are moderate and progesterone levels are high, which may account for observed increases in appetite.  


Increasing certain foods during the luteal phase may have health benefits

Some research shows that increasing the consumption of high quality calories during the luteal phase leads to better health outcomes for women. In a study of 321 Japanese women aged 20-39, women who had a more well-rounded diet consisting of animal proteins and higher levels of vitamins B and D reported less menstrual pain than women not getting these critical nutrients. A lack of high quality protein and fatty acids is associated with an increase in menstrual pain.


Another study systematically reviewed findings from 38 studies of nutritional factors affecting menstrual cramps (dysmenorrhea). This systematic review found that increased consumption of fruits and vegetables, as well as fish, milk, and dairy products was associated with less menstrual pain.


This study and a study of 289 Japanese women aged 18-29 also showed that skipping meals or restricting food intake resulted in worse menstrual pain. Data from the study of Japanese women found that compared with women who eat breakfast on a regular basis, women who skip breakfast had higher levels of menstrual pain–a finding other researchers have also documented.

Understanding that the female body naturally consumes more calories during the luteal phase—and that consumption of certain types of nutrients is beneficial during this phase—may be a key component of the journey towards greater wellness.  

Luteal Phase: Common Food Preferences and Cravings

Protein
  • Total protein, and percent of caloric intake from protein were highest during the mid-luteal phase compared to the peri-ovulatory phase.
  • Lysine (an amino acid and one of the building blocks of proteins) requirements are higher in the luteal phase than in the follicular phase.
  • Intake of protein was significantly higher in the luteal phase.

Sweets
  • There were significant increases in craving for chocolate and other sweets in the late luteal phase compared to the menstrual, follicular, and ovulatory phases.
  • Cravings for pastries, desserts and sweets, chocolate, and “brigadiero” (a typical Brazilian dessert made of chocolate and condensed milk) were greater in the luteal phase than in the follicular phase.
  • Most study participants (88.9%) experienced dietary changes during pre-menstruation, with consumption of sweets (eg, chocolate, cake, traditional eastern sweets such as Kunafa and Baklava) being the most pronounced dietary change.

Fats
  • Females wanted more high-fat foods during the midluteal phase compared with the late-follicular phase, manifesting as an increase in fat intake (from a single meal). 
  • Intake of fat was significantly higher in the luteal phase than in the menstrual phase.

Carbohydrates
  • Intake of carbohydrates was significantly higher in the premenstrual phase. 

References

  1. Gorczyca AM et al. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016 Apr;55(3):1181-1188.
  2. Rogan MM, Black KE. Dietary energy intake across the menstrual cycle: a narrative review. Nutr Rev. 2023 Jun 9;81(7):869-886. 
  3. Naraoka Y et al. Severity of menstrual pain is associated with nutritional intake and lifestyle habits. Healthcare (Basel). 2023 Apr 30;11(9):1289. 
  4. Bajalan Z, Alimoradi Z, Moafi F. Nutrition as a potential factor of primary dysmenorrhea: a systematic review of observational studies. 2109;84:209-224.
  5. Fujiwara T. Skipping breakfast is associated with dysmenorrhea in young women in Japan. Int J Food Sci Nutr. 2003 Nov;54(6):505-9. 
  6. Cohen IT, Sherwin BB, Fleming AS. Food cravings, mood, and the menstrual cycle. Horm Behav. 1987;21:457–470.
  7. Kriengsinyos W et al. Phase of menstrual cycle affects lysine requirement in healthy women. Am J Physiol Endocrinol Metab. 2004;287(3):E489-E496.
  8. Cheikh Ismail LI et al. Energy and nutrient intakes during different phases of the menstrual cycle in females in the United Arab Emirates. Ann Nutr Metab. 2009;54(2):124-128.
  9. Hashim MS et al. Premenstrual syndrome is associated with dietary and lifestyle behaviors among university students: a cross-sectional study from Sharjah, UAE. Nutrients. 2019 Aug 17;11(8):1939.
  10. McNeil J et al. Greater overall olfactory performance, explicit wanting for high fat foods and lipid intake during the mid-luteal phase of the menstrual cycle. Physiol Behav. 2013;112-113:84-89.
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