A woman’s hormonal environment shifts dramatically across the four phases of the menstrual cycle. Adapting keto eating to these phases — a practice called cyclical keto — may improve results and wellbeing.
Menstrual phase (Days 1–5): Low oestrogen and progesterone. Focus on nutrient-dense keto foods rich in iron. Follicular phase (Days 6–14): Rising oestrogen. Excellent energy and carb tolerance — ideal for intense workouts. Ovulatory phase (Days 15–17): Peak oestrogen. Arguably the best time to maintain strict keto. Luteal phase (Days 18–28): Rising progesterone increases appetite and carb cravings. Consider a small carb refeed (sweet potato, berries) one day per week in this phase.
Maintain strict keto throughout the cycle with optional planned carb refeeds (50–100g clean carbs) during the luteal phase if cravings are strong.
Iron-rich keto foods (red meat, leafy greens) are vital. Start each day with energy-supporting options from our keto breakfast recipes and treat yourself with our keto desserts when sweet cravings peak.