Dr. Debra-Hope Riedese’s Hormone Cycle Diet is a diet designed to improve the menstrual cycle in the fertile woman and solve problems such as PMS, passive cycle, early or late cycle.

DIET FOR THE HORMONAL CYCLE: RULES

• The diet for the hormonal cycle is divided into two phases: the diet for the follicular phase and that for the luteal phase.
• It includes a list of foods to avoid .
  That is, whole dairy products, whole milk, whey protein, dairy products with lactose, processed meats (sausages and more), ready-made soups or foods rich in added glutamate such as cube, all sweeteners except stevia, alcohol, fried foods and hydrogenated fats, foods that contain mono and diglycerides of fatty acids among the emulsifiers. At the same time it is recommended to reduce the use of plastic containers that may contain BPA.
• At the same time, he recommends eating daily or weekly foods to regulate the cycle .
• Two / three servings of fruit per day (each serving is 110 grams)
• Three to 6 servings of vegetables per day (each serving is 110 grams)
• 5-8 weekly portions of legumes (cooked weight, each portion is 110 grams)
• One to 3 servings of cereals and cereal products, where each serving is 110 grams cooked or a 25 gram slice of bread.

Let’s see how to follow it.

THE DIET FOR THE HORMONAL CYCLE OF DR. RIEDESEL

Follicular phase diet.

The follicular phase diet is followed from the first day of the cycle until two weeks later.
So from day 1 to day 14.

Breakfast

A glass of water as soon as you wake up.
15 minutes to half an hour of exercise a day, mild or moderate.
After physical activity.
30 grams of oat flakes or 30 grams of organic breakfast cereals with no added sugar + a teaspoon of chopped flax seeds.
200 ml of skimmed milk or sugar-free almond or coconut milk with a level teaspoon of honey or malt.
110 grams of blueberries or strawberries or cherries or pear / apple + a multivitamin.

Snack

A serving of fruit or 110 grams of baby carrots + a walnut or 5 almonds.
2-3 glasses of water during the first part of the day.

Lunch.

A vegetable soup or a mixed salad.
80 grams of chicken or turkey or veal breast or 110 grams of legumes weighed when cooked.
A slice of wholemeal bread. A 220 gram vegetable dish. Two teaspoons of oil in all.
Sliced ​​half apple or pear or a small peach or kiwi + 25 grams of Grana Padano or Parmesan.

Snack.

150 grams of delactosed Greek yogurt and a portion of fruit.
Two glasses of water in the afternoon.

Second snack:

200 ml of delactosed or vegetable skimmed milk (almond, coconut, hemp).

Dinner

80 grams of oily or blue fish or 120 grams of white fish or 60 grams of delactosed mozzarella or 100 grams of delactosed ricotta. 220 grams of vegetables of your choice.
Two teaspoons of oil. 120 grams of potatoes or 110 grams of cooked rice or the same amount of pasta.
Allowed simple sauce for rice or pasta.

After dinner.

An oat or wholemeal biscuit with 100 ml of delactosed skimmed milk or a fruit with 5 almonds.