Revealed: This is what you should be eating when you’re on your period
Study shows linking your food choice to your body's natural cycle can actually help you lose weight and feel more energetic
WHEN you're on your period, many of us feel so down in the dumps the natural instinct is to reach for the chocolate or nearest take away menu.
Agonising cramps and feeling tired and run-down in the run up to menstruation can also play havoc with your gym routine, ruining all good intentions to "be healthy".
But a new study has proved tailoring your diet and exercise regimes to your period cycle can actually help you LOSE weight.
According to researchers at the University of Copenhagen, women who took part in their experiment lost an average of nine pounds during a six-month clinical trial.
It's all about knowing and responding to what your body really needs.
Limor Baum, a dietitian based in New York, told Mail Online: "There are times on your period where women's metabolic rate goes up so it is completely fine to eat more.
"Women should feel more legitimised about wanting more food at a certain point.
"That doesn't mean reaching for the cake or the fried fish. But there are other foods, including carbs, that can satisfy those cravings and they're good for you."
With that in mind, here's a guide to what you should be munching on throughout the phases of your menstruation cycle.
Phase One - Days 1-5
This is the point at which you're actually on your period, and it's normal to feel quite tired due to the hormonal change that's taken place.
As you are losing blood, it's important to replenish your body's nutrients and eat plenty of iron.
You can get this from red meat, shellfish, beans, pulses, dark green vegetables and dried fruit like raisins and apricots.
It's important to balance that with a healthy dose of vitamin C (oranges are great for this) and vitamin B (eggs or whole grains).
Phase Two - Days 5-13
Soon after finishing your period you normally experience a boost in energy (and your sex drive) as oestrogen levels are on the rise.
This is called the 'follicular phase' - when the lining of the uterus starts to thicken again as the ovaries prepare the eggs ready for release.
It's called this as the pituitary gland releases Follicle Stimulating Hormones (FSH), which boost the follicles in the ovaries to help them mature.
Harness this rise in energy levels by getting down to the gym or going for a run.
Food-wise, if you're more active you're likely to feel more hungry during this phase.
Stock up on vitamin B-12, found in red meat, to nourish your cells pre-workout, and capsaicin (an active component of chili peppers) to open up the arteries.
Phase Three- Day 14
This is typically the day you ovulate (release mature eggs), around the middle of your cycle - two weeks before your period starts.
You're at your peak energy-wise at this point and your sex drive will also be at its highest.
Use this to your advantage - why not try a new, challenging exercise class or push yourself to do a strenuous swim?
Whether you're trying to conceive or not, zinc is important to aid cell division.
Try to eat more fish, figs and whole grains to keep your levels tip top.
Phase Four - Days 15-28
This is the longest part of your cycle and the bit most women dread - the time before you actually 'come on'.
For the first few days your body produces more progesterone, an anti-anxiety hormone that will make you feel calm and keen to take it easy.
But then the rubbish stuff like pre-menstrual stress (PMS), cramps, headaches, break-outs, tiredness, sore breasts and intense cravings start to kick in.
The best thing to do during this phase is listen to your body - if it wants carbs, give it carbs, though try to stick to healthier types like brown rice, wholegrain pasta and sweet potatoes.
If you're hankering after something sweet, opt for bananas, dark chocolate or fruit drizzled in honey.
If you're grouchy, magnesium supplements, omega 3 (fish oil) and dairy products (yoghurt) are recommended to help combat PMS.
If you're suffering from cramps you may not feel like doing any heavy exercise - stick to gentle activities like yoga or walking.
Movement can actually help alleviate the pain.