In the Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life

by Alisa Vitti

Luteal In the luteal phase, your body needs more calories—remember, as you saw in the previous chapter, the American Journal of Clinical Nutrition found that your metabolism naturally speeds up during this phase—along with B vitamins to pump up the production of progesterone and to stabilize blood sugar levels. Not following these guidelines can trigger sugar cravings. To curb cravings, you need to proactively eat slow-burning carbohydrates (like brown rice or sweet potato) throughout the day, and shift your diet to emphasize foods rich in B vitamins, calcium, magnesium, and fiber. Eat cooked leafy greens such as collards, mustard greens, and watercress, which are high in calcium and magnesium to reduce fluid retention, something that affects many women in this phase. Consuming high-fiber foods like chickpeas, pears, apples, and walnuts will help your liver and large intestine flush out estrogen more effectively, reducing the effects of estrogen dominance. In the second half of the luteal phase, when estrogen levels dip, boost your intake of healthy, natural sugars, such as roasted or baked root veggies. Be sure to keep filling up on complex carbohydrates, such as millet, to stabilize serotonin and dopamine levels and help prevent mood swings.