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If you are a female who is trying to lose weight, give this a read. Have you ever been a few weeks into a diet, cleans, or whole 30 challenge of some sort and felt like you were making killer progress only to have the premenstrual chocolate cravings do you in?
This is a story we have heard from many women. Why does it happen? Can it be avoided? Can we mitigate this hormonal effect to avoid derailing ourselves from all our hard work and progress?
To answer those questions, we must first look at what is happening with your body, then we can look at what types of things we can do to alleviate those symptoms.
It is safe to say most women notice their eating patterns change about a week before the menstrual cycle begins and those changes are normally accompanied by overwhelming cravings for sweets. These craving can continue for several days after the cycle is complete.
After the cravings for sweets subside it is not uncommon to hear reports of craving more protein and iron-rich foods (about a week after) and/or to not have much of an appetite at all.
Researchers have confirmed these abnormal eating patterns are the result of a complex interplay of hormonal changes that seem to influence a woman’s food choices. High levels of estrogen have been correlated to premenstrual cravings for carbohydrates.
Women could also be craving carbohydrates because they are hungrier before and during the menstrual cycle. It has been found that before menstruation, women’s metabolic rate can increase by 100-500 calories daily. The 100-500 calories could be a whole other meal! The coupling of increased hunger and energy expenditure in addition to the bloated soft feeling that most are feeling can lead to undereating to avoid feeling “fat”.
This leads to extreme deprivation and undereating. With the physiological need for extra calories at the same time as forcing an intake of reduced calories, our bodies will begin to experience extreme feelings of hunger and cravings for sweets. Unfortunately, this is a recipe for disaster.
Instead, we could try this approach. When going into a menstrual cycle, try allowing yourself up to 500 extra calories daily of good, wholesome, REAL foods. We can approach this a few ways, from adding some toast and jam to your normal breakfast, some fruit or maybe some raisins later in the day, or one could even add in another small meal sometime during the day such as a peanut butter sandwich or a wrap. However you go about it, the trick is to make sure the extra calories come from good wholesome foods rather than foods high in sugar or bad carbohydrates.
With a little faith, this approach might just cure those abnormal cravings for sweets! In addition, it will also support a more stable energy level and mood during your cycle. It can also keep you on track to a healthier weight and more active lifestyle by avoiding those extreme cravings and overindulgence that under-eating can lead to.
Thomas Sampson CFL-3, USAW-2, Sports Nutritionist