Hi girlies! I know so many of us share the same experiences around our period. It’s hard since it’s visiting us every month, but also if it’s not visiting us every months we are in trouble. It is annoying but also very important things has to happen on through our body!
For me, right before my period I find I can’t fast longer than 12 hours around this time — I start to shake if I don’t fuel myself properly. But at the same time, I digest everything so quickly that I’m hungry again almost straight away. I get peckish constantly, snack more than usual, and become sensitive to everything around me. And at the end of the day, I often find myself feeling guilty for eating more than I planned, which only makes me feel worse. Not to mention the emotions — we all know that feeling, right?
I’ve also been through periods of trying to lose weight and experienced hormonal fluctuations as a result. When I was dieting, I noticed real changes in my menstrual cycle, which made me really anxious and unsettled.
So I put this together to share my experience and hopefully help any of you who are going through the same thing. Please note that I’m not a doctor or medical professional, so take everything I share as general reference only, not medical advice. Always consult a healthcare professional for anything health-related!
Why do you crave carbs or sugar before/ during your period?
- Hormones drive the cravings
In the days leading up to and during your period, progesterone and oestrogen levels drop significantly. This drop affects serotonin levels which makes your brain seek out quick ways to boost it (Souza et al., 2018). - Your body burns more energy
Your metabolic rate actually increases slightly during the luteal phase (the week before your period), meaning your body is burning more calories at rest. This naturally drives hunger and cravings, particularly for energy-dense foods like carbs (Gorczyca et al., 2015). - Blood sugar becomes less stable
Hormonal fluctuations make it harder for your body to regulate blood sugar during this time, which can lead to dips that trigger intense carb and sugar cravings (Lin et al, 2023).
So here’s the thing — YOU’RE NOT actually CRAVING SUGAR. What’s really happening is that YOUR BODY NEED MORE ENERGY than usual.
And when you feel that, you naturally reach for carbs or sugar because they’re quick and easy for your body to convert into energy. On top of that, carbs trigger a rapid release of serotonin, which is why you instinctively crave them even more (Souza et al., 2018).
What you should actually be doing is….
fuelling yourself with food high in healthy fat . Highly recommend to cook your own meal rather than buying!
- Fatty fish (Mackerel, salmon, tuna belly…)
- Fatty cut of meat (Pork belly, beef brisket, chicken cutlet…)
- Natural cheese
- Nuts
- Olive oil, butter and lard
Why do you need fat intake on your period?
- Fats produce your hormones : Cholesterol and dietary fat are the literal building blocks of your sex hormones — oestrogen, progesterone, and testosterone (Hu at el., 2010).
- Fats help absorb key vitamins : Vitamins A, D, E, and K are all fat-soluble, meaning your body can only absorb them when eaten alongside fat. These vitamins play important roles in hormone regulation, inflammation control, and reproductive health(Andrès, at el., 2024).
- Omega-3s reduce period pain Healthy fats, particularly omega-3 fatty acids have anti-inflammatory properties that can help reduce prostaglandins (the compounds responsible for period cramps(Snipe at el., 2024).
Low fat intake can actually stop your period! [Hypothalamic amenorrhea]
Without enough fat in your diet, your body simply cannot produce these hormones in sufficient amounts, which can lead to irregular or missing periods (Dobranowska et al.,2024).
Also When body fat drops too low the body interprets this as a sign of famine and shuts down reproductive function to conserve energy to survive. Lots of women experience their period stop when they are on their competition prep.
Tips
- Increase your calorie intake for a few days before your period through to the second or third day. Don’t be afraid to eat a little more than usual around this time, as you won’t gain weight from it!
- When it comes to carbs, avoid processed food and refined carbs. Instead, prioritise complex carbs like oats, sweet potato, and brown rice. They satisfy cravings without spiking your blood sugar, which helps prevent binge eating or unplanned overeating.
- Eat regularly throughout the day to keep your blood sugar stable! On my period – I never skip breakfast and try to eat whole foods that actually leave me feeling satisfied.
- Reach for high-protein, high-fat snacks when you’re hungry. My go-to snack during my luteal phase is string cheese. It’s simple, filling, and does a great job of keeping hunger at bay!
Advanced : If you are on calorie deficit
For those of you who have noticed changes in your period while dieting, try this method! I know you’re working so hard to reach your goals, so instead of increasing your total calorie intake, try shifting some of your carb allowance to fats. Aim for fat to make up at least 20-30% of your total calorie intake to support healthy hormonal function.
For example, if your daily calorie and macro goal is
1,435 kcal (P100 C180 F35)
try changing it to
1420kcal (P100 C120 F60) or
1430kcal (P100 C100 F70)
for the few days before and after your period.
Personally, I have a regular 28-30 day cycle, but during the 8 months I was in a calorie deficit last year, my cycle extended to 35-45 days. I tried really hard to at least keep my period coming, but I know many women experience missing their period for months or even longer.
This method is what helped me maintain my cycle, and I’m so glad I stuck with it. Now that I’m in maintenance, my cycle has gone back to normal!
Please note this may not be as helpful for those who already have irregular cycles due to PCOS or other underlying gynaecological conditions. If you notice irregular symptoms that are new or unusual for you, please check in with your GP and get your blood work done regularly.
Hope this would be helpful for you! Happy period xx
[Sources]
Andrès, E., Lorenzo-Villalba, N., Terrade, J. E., & Méndez-Bailon, M. (2024). Fat-Soluble Vitamins A, D, E, and K: Review of the Literature and Points of Interest for the Clinician. Journal of clinical medicine, 13(13), 3641. https://doi.org/10.3390/jcm13133641
Dobranowska, K., Plińska, S., & Dobosz, A. (2024). Dietary and Lifestyle Management of Functional Hypothalamic Amenorrhea: A Comprehensive Review. Nutrients, 16(17), 2967. https://doi.org/10.3390/nu16172967
Gorczyca, A. M., Sjaarda, L. A., Mitchell, E. M., Perkins, N. J., Schliep, K. C., Wactawski-Wende, J., & Mumford, S. L. (2016). Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. European journal of nutrition, 55(3), 1181–1188. https://doi.org/10.1007/s00394-015-0931-0
Hu, J., Zhang, Z., Shen, W. J., & Azhar, S. (2010). Cellular cholesterol delivery, intracellular processing and utilization for biosynthesis of steroid hormones. Nutrition & metabolism, 7, 47. https://doi.org/10.1186/1743-7075-7-47
Lin, G., Siddiqui, R., Lin, Z., Blodgett, J. M., Patel, S. N., Truong, K. N., & Mariakakis, A. (2023). Blood glucose variance measured by continuous glucose monitors across the menstrual cycle. NPJ digital medicine, 6(1), 140. https://doi.org/10.1038/s41746-023-00884-x
Snipe, R. M. J., Brelis, B., Kappas, C., Young, J. K., Eishold, L., Chui, J. M., Vatvani, M. D., Nigro, G. M. D., Hamilton, D. L., Convit, L., Carr, A., & Condo, D. (2024). Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutrition & dietetics : the journal of the Dietitians Association of Australia, 81(1), 94–106. https://doi.org/10.1111/1747-0080.12835
Souza, L., Martins, K., Cordeiro, M., Rodrigues, Y., Rafacho, B. and Bomfim, R. (2018). Do Food Intake and Food Cravings Change during the Menstrual Cycle of Young Women? Revista Brasileira de Ginecologia e Obstetrícia / RBGO Gynecology and Obstetrics, 40(11), pp.686–692. doi: https://doi.org/10.1055/s-0038-1675831