Your menstrual cycle can significantly affect the amount of calories you consume.
After ovulation and right before your period you are likely to feel more hungry, get less satisfied with food and consume more calories than during the other parts of your cycle. You can feel these symptoms also over the first few days of your menstruation.
This happens because during these parts of your cycle your estradiol levels are the lowest.
Menstrual cycle has two main phases
First part, the follicular phase, starts with menstruation and lasts until ovulation. During this phase your estradiol levels steadily increase and peak right before ovulation.
The second part of your cycle, from ovulation until the first day of your menstruation, is called the luteal phase. Estradiol levels drop after ovulation. They then slowly increase before dropping again right before your menstruation.
Changes in hormones during the late luteal phase are also what cause most of the other common PMS (premenstrual syndrome) symptoms such as irritability, tiredness, acne, fatigue and oily hair & skin.
your menstrual cycle affects your appetite
Studies show that on average women eat 240 more calories per day during the luteal phase compared to the follicular phase. Some studies found that the difference can be up to 600 calories more per day!
hormones change how hungry and full you feel
Hunger hormone ghrelin
A hormone called ghrelin makes you feel hunger when your stomach is empty. The more ghrelin there is, the hungrier you feel. As you eat, you make less ghrelin and eventually your brain stops getting the “I’m hungry” message from your stomach.
Estradiol decreases the amount of ghrelin your body makes. During the luteal phase when estradiol levels are low, your body makes more ghrelin.
Less estradiol = more ghrelin =more hunger = more food is consumed.
Fullness hormone CCK
A hormone called CCK makes you feel full after you eat.
Estradiol makes CCK more potent, which helps you feel fuller faster. When your estradiol levels are lower during the luteal phase, CCK is weaker.
Less estradiol = weaker CCK = feel full slower = more food is consumed.
Cravings and increased appetite are normal biology
Your menstrual cycle has a real impact on how you feel and how you eat. There is nothing wrong with you or your body for having cravings and/or wanting to eat more during the different parts of your cycle!
Cravings are not a sign of not being disciplined enough. Low estradiol means more hunger and more cravings and that’s ok. Beating yourself up for it and trying to be more disciplined isn’t helpful, because it isn’t about discipline at all!
How to manage the effects of these hormonal changes
Eat slowly. Very slowly.
Eating slowly has many benefits. But the hormones and the way they work make slowing down extra important during the low estradiol days.
After you start eating it takes a while for the hunger hormone ghrelin to decrease and for the fullness hormone CCK to get to the brain. Eating slowly helps this natural process work more efficiently. It helps you feel more full and manage the amount of food you eat.
Prioritize sleep
Try to get 7-9 hours of sleep. Sleep deprivation can also increase your appetite so giving sleep extra priority during this time can be helpful.
Be prepared
Pay extra attention to the tools and strategies that help you eat slower. Avoid temptations and have your smaller plates and utensils ready!
Give room for cravings
If you know that you are likely to have cravings, prepare for them and allow yourself to have whatever it is you are craving. If you want chocolate, have it! Eat it slowly and savour every single bite.
Trying to suppress the cravings can make them even harder to manage. Restrictions and strict rules are never successful strategies with nutrition. Even less so when they work against your biology!
Understanding how your menstrual cycle affects your eating habits makes it easier to work together with your body, not against it. Use this knowledge to optimise your routines and make lifestyle changes that make it easier for you to keep working towards your goals no matter what part of your cycle you are on.
