The food cycling diet is a regimen designed for women, particularly those who struggle with premenstrual syndrome (PMS), premenstrual dysmorphic disorder (PMDD) or other hormonally based challenges. The basic plan, developed by dietitian Debra Hope-Riedesel, includes dietary, lifestyle and exercise guidelines, all based on the various phases of a woman's menstrual cycle and hormones.
Included Foods
The foods encouraged by the Cycle Diet are primarily plant-based. Two to three servings of fruit, at least three to six servings of vegetables and at least one to three servings of whole grains, such as whole grain breads and cereals, are suggested per day. Each week, dieters are told to consume at least five to eight servings of beans or legumes as well. Fish, poultry, eggs, nuts, plant-based oils and soy products are permitted, as are some dairy products in limited amounts. Lean red meat and pork are permitted only during the follicular phase, which takes place for approximately two weeks, beginning on the first day of a woman's menstruation.
Excluded Foods
Hope-Riedesel provides a list of foods she calls "stress foods." She recommends that all women avoid these foods as they can have harmful effects on sex hormone levels. The list includes full-fat dairy products such as whole milk and high-fat cheese, margarine, processed meats, deep-fried foods, monosodium-glutamate (MSG), artificial sweeteners, alcohol and high fructose corn syrup. If you suffer from allergies or food intolerances, she advises that these foods be added to this list.
Meal Requirements
According to the plan, each day should start with drinking two to four cups of water, followed by 30 minutes of exercise. Breakfast consists of fruit, vegetables, two whole grain servings or one serving of protein. A multi-vitamin and essential fatty acid supplement are taken with the meal, and calcium must be a part of each meal. Lunch and dinner should contain protein or soy and grains or beans as well as vegetables, plus fruit, while dinner sticks to vegetables only.
Benefits
The Cycle Diet promotes intake of many healthy foods. Fruits, vegetables, whole grains, lean protein and healthy fat intake are associated with positive heart health, healthy weight management and longevity. Limitations aren't set for healthy foods, which is another significant perk. One can find freedom in knowing that fruits and vegetables can be enjoyed as desired. The foods on the restricted list, such as saturated fats and deep fried foods, are associated with poor heart health.
Challenges
The meal plan, though healthy, isn't highly flexible. For someone who prefers poultry and meat over beans or legumes, the adjustment to primarily plant-based foods might be tough. Though vegetables are a healthy addition to breakfast meals, unless one is eating an egg dish, typical American breakfasts don't contain veggies. At lunch and dinner meals, participants are to choose servings of protein/soy or grain/bean. Having to choose one or the other can be limiting. For example, a fish or turkey sandwich would not fit this template, nor would pasta or rice topped with chicken, fish or beans.
Legitimacy
The claim made by the Cycle Diet that diet has a substantial impact on hormone levels is believed by many, though few scientific studies support it. The notion that the body cannot digest or properly manage grains consumed with protein foods is a claim that isn't consistent with science.
Suggested Use
The Cycle Diet is ideal as a reference or guidebook for those seeking to learn more about dietary therapies for hormone balance, particularly those hoping to better manage symptoms of PMS or PMDD through diet. The lifestyle should not stand as a replacement for medical treatment and, as always, it's best to seek your doctor's approval prior to lifestyle changes.
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