The luteal phase of the menstrual cycle encompasses the days between ovulation and the initiation of the next menses. The luteal phase of the menstrual cycle turned out to be the best time for fat burning.
The luteal phase: high hormones
The body burns more fat during the luteal phase, as the peak in oestrogen and progesterone suppress gluconeogenesis (the making of sugar from protein and fat).
The menstrual cycle does not directly impact weight loss or gain, but there may be some secondary connections. On the list of premenstrual syndrome (PMS) symptoms are changes in appetite and food cravings, and that can affect weight.
So does being on your period burn more calories or not? Typically, no. While experts largely agree that resting metabolic rates fluctuate during the menstrual cycle, the change is negligible. Given this minimal difference, most women will not burn many more calories than usual.
Period weight gain usually goes away about three to five days after your period starts. Though if you're experiencing rapid or persistent weight gain, it's best to speak with a doctor who can determine if there are other issues at play besides your period.
The bleeding tends to be heaviest in the first 2 days – but everyone is different. When your period is at its heaviest, the blood will be red. On lighter days, it may be pink, brown or black. You'll lose about 5 to 12 teaspoons of blood during your period although some women bleed more heavily than this.
Will my period weight gain go away? Almost always, your weight will return to its original state. Water retention is most intense on the first day of your period but decreases quickly after that. Typically, your weight will be back to normal about 5 days after your period starts.
Water Retention
An underlying factor in weight loss during your menstrual cycle is that weight fluctuates at different points during your cycle. You might retain water before your period starts and then lose it later. You might experiences changes in appetite in response to hormonal fluctuations.
Period weight gain does not mean that you have gained the lost fat again. It is just water retention that happens due to change in the level of hormones and excessive intake of salty and unhealthy food items. Water weight gain is temporary and you lose it within a week after your monthly menstrual cycle ends.
It turns out our bodies require 100 – 300 more calories during our luteal phase (the week before our period is due). This is because our Basal Metabolic Rate (BMR – the number of daily calories needed to stay alive) during this time increases by 10-20%.
Because you do not burn more calories during your period, you do not need to eat more calories during your period. However, it is important to eat iron-rich foods as well as foods high in vitamin C (which helps the body absorb iron) to help replace iron lost during monthly bleeding.
"When estrogen peaks during the days right after a woman's period, and leading up to ovulation, the cells in the skin are stimulated to make more of these elements, resulting in a clear, glowing complexion. During this week, estrogen not only stimulates a glow but also keeps testosterone in check by shrinking pores.
When Should You Not Weigh Yourself? Ladies, do not weigh yourself 1-3 days prior to menstruation or during menstruation. You will be heavier, it's that simple. Just think about it this way: your body is preparing to bleed for a week!
Hormone changes make your body retain water
It's not just a feeling—you are retaining water during your period that can lead to weight gain. "Fluctuations in a hormone secreted by adrenal glands called aldosterone leads to water retention," says Dr. Svets.
The menstrual cycle itself doesn't seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome (PMS). PMS can cause you to crave and eat more sweet or salty foods than normal.
So, in the end, while we may feel hungry just before, or during, our periods for several societal, physiological, and psychological reasons, we do not need to consume more Calories.
“When the uterus is deprived of oxygen, it releases chemicals that may trigger the pain such as prostaglandins which increases uterine contractions. This type of period pain usually occurs during the second day of your period and is termed as Dysmenorrhea,” adds the expert.
Studies indicate that women retained most water and experienced the worst bloating on the first day of their period.
You can expect to gain 500 grams to 1.5 kilos of weight when you are bleeding. In case you think you are gaining a lot of weight, then speak to your doctor regarding this. It can be due to endocrine or kidney related issues.
Your skin during menstruation
During the first days of your cycle, levels of hormones such as estrogen and progesterone are low. This causes dry, dull skin and can make lines or wrinkles appear more obvious. Moisturizing and hydration can be great skin boosters during the initial days of your cycle.
A sharp rise in the level of luteinizing hormone (LH) causes the mature follicle in the ovary to rupture and release an egg, according to NIH. How it affects your skin: With your estrogen levels at their peak, your skin should be clear and glowing, although your pores might appear a little bit more noticeable.
During lighter menstrual days, try moderate-intensity aerobic exercises like walking or light jogging. This type of physical activity can reduce bloating (extra water weight) and the pain of cramping. Aerobic exercise helps your blood circulation and the release of “feel-good hormones” called endorphins (en DORF ins).
A person should avoid weighing themselves at gyms, health clubs, and other fitness facilities. Although the scales may be accurate, there are more variables that are hard to control, such as the time of the day, activity level, and clothing choices.