Cyclical dieting: does it work, or is it overrated?

What a productive day. My period's over, my energy's back, and my mood's stable. Finally, that feeling again: my head's clear and things are going more smoothly. Appointments, daily life – everything's running smoothly, almost as if by itself.

In high spirits , she calls the family to dinner. Her teenage daughter sits down at the table and wrinkles her nose: «I'm not hungry at all,» she says. «My tummy feels weird. And anyway, I think everything's rubbish at the moment.»

At moments like these, it becomes clear: two bodies, two phases – and a shared everyday life.

What happens in the body

The female cycle consists of several phases, each characterised by different hormones. These hormones affect not only the body, but also appetite, energy levels and mood. In the first half of the cycle, many women feel relatively stable and energetic; energy levels are often at their peak around the time of ovulation.

This changes in the second half of the day: tiredness sets in, irritability sometimes too, and hunger becomes more noticeable. It is part of this natural rhythm that this is also reflected in eating habits.

Feeling peckish? That's perfectly normal

Shortly before their period, many women find their appetite increases, particularly for foods that provide a quick energy boost. At the same time, even simple tasks can feel more tiring. Energy requirements may be slightly higher during this phase, and hormonal changes can make some women crave certain foods.

Cyclical nutrition can serve as a guide, but it is not a strict requirement and is not a system that has to be followed to the letter.

It's important to put this into perspective: feeling hungrier isn't a sign of a lack of discipline, and cravings aren't a mistake. Both are signals that should be taken seriously.

A dietary plan? Not essential

On social media, this rhythm is often turned into a dietary plan. Depending on the phase of the cycle, certain foods are said to be beneficial, whilst others should be avoided. This sounds well-structured and logical. However, on closer inspection, the scientific evidence for this is limited.

There is evidence to suggest that certain nutrients may have a beneficial effect – but this does not mean there is a clear-cut plan that works the same way for all women. In practical terms, this means that cycle-based nutrition can serve as a guide, but it is not a strict requirement nor a system that must be followed to the letter.

What really makes a difference

However different the phases may be, the basics remain remarkably consistent. Regular meals and a combination of carbohydrates, protein and fat help to keep energy levels stable.

It makes sense to eat enough, especially when you're feeling particularly hungry, rather than trying to fight it. If you ignore your appetite, you'll often find yourself with even stronger cravings later on. Dietary fibre also helps to keep blood sugar levels more stable – it may not sound like much, but in everyday life it's often more effective than any fine-tuning based on your menstrual cycle.

Which nutrients play a role

Diet isn't a miracle cure, but it can help with day-to-day life. A balanced diet remains the foundation. Certain nutrients can be particularly relevant in relation to the menstrual cycle. Iron is especially important during heavier periods, magnesium is often mentioned in connection with cramps, and omega-3 fatty acids are associated with positive effects on inflammation and mood. The key point here is that the focus should be on food, not on supplements.

Mother and daughter: understanding each other

When children reach puberty, they begin to come to terms with their own bodies. Their periods are a new experience, sometimes unsettling and often difficult to make sense of. An open approach to these changes is more important than a set of rules .

It's perfectly fine to talk about hunger, cravings for certain foods or even mood swings without being judged. Children learn primarily by observing others. When they see that eating is approached flexibly and that the body is taken seriously, they develop a healthy relationship with food. Other family members also have days when they feel more or less hungry or energetic.