In the FLO: A 28-day plan working with your monthly cycle to do more and stress less

by Alisa Vitti

impact your hormones and how you can use these diets to your advantage.

low-carb, high-fat plan.

trigger ketosis, a natural metabolic state that occurs when you don’t take in enough carbohydrates, which are your body’s number one source of energy.

burn fat, get leaner, lose weight.

eating 75 percent fat, 20 percent protein, and no more than—gulp!—5 percent carbohydrates.

extreme version of the paleo diet or the Atkins diet,

emphasize protein and fat over carbs.

Animal protein–heavy diets can also lead to liver congestion and estrogen dominance, which is the biggest culprit in hormonal dysfunction.

Another reason to think twice before going keto is the potential impact of the diet on thyroid health.

affects T3 production.

cycling between periods when you consume food and others when you skip eating.

help regulate blood sugar and burn fat. IF can take many forms.

fasting two days a week and eating normally the other five days, or eating during an eight-hour window during the day and fasting the other sixteen hours.

increased weight loss, reduced body fat, enhanced insulin sensitivity, improved cognitive function, a lower risk for various diseases, and improved new cell growth.

may cause adverse effects in people with blood sugar issues.

IF enhanced insulin sensitivity in men but worsened it in women.

reduction in the size of their ovaries, stopped ovulating, and had sleep problems.

fasting for two days caused moderate stress in overweight women.

only fasting schedule that is safe and effective for

avoid food for a 12-hour period daily, from 7 p.m. to 7 a.m.

gluten’s negative impact on hormonal health, which is why I recommend eliminating it from your diet when you’re syncing with your cycle.

being grain-free actually increased cravings and made the women even more vulnerable to binge moments.

results in irregular insulin levels, which can interfere with ovulation, disrupt metabolism, and put the brakes on fat loss.

problematic in the second half of your cycle, when women’s blood su...

during your luteal phase

experiment with root vegetables and try a grain like buckwheat that is very easy to tolerate to see how you feel.

based on vegetables, fruits, nuts, seeds, and other plant-based foods.

can’t heat any of the plant-based foods you eat over 104 to 118 degrees.

avoid any foods that are pasteurized, refined, treated with pesticides, or processed.

cooking destroys important enzymes and reduces the nutritiona...

always beneficial to consume lots of organic, fiber-rich fruits and veggies.

can disrupt your cycle.

lack of those nutrients can also lead to weight gain, which is the exact opposite of what you’re trying to achieve on a diet.

experience lighter periods as a result.

typically lack the adequate amino acids necessary to produce sufficient hormone levels.

focus on whole grains, vegetables, beans, and bean products, such as soy and tempeh.

don’t

meat, processed foods, refined sugar, sod...

lower inflammation and reduce the risk of heart disease and cancer.

high in micronutrients.

Processed soy is one of the worst foods for women.

high levels of phytoestrogens that mimic the body’s natural estrogens.

soy milk, soy meat, soy cheese, and soy yogurt. Fermented, organic, unprocessed soy—known as tempeh, miso, and natto—can be very helpful when consumed in small amounts.

reducing your caloric intake by 25 to 50 percent, encourages people to simply eat less for the rest of their lives.

associated with lower risks of major diseases and increased longevity.

might lose weight during the first half of your cycle, but you may gain it back during the second half, putting you right back at square one.

cycle may be completely disrupted—preventing ovulation and eliminating your period altogether.

enlarged adrenal glands related to calorie restriction

been linked to bone density loss in women.

you need to make sure you’re getting the whole story as it relates to your female biochemistry.