How to stop cravings when you are on you TOM?

KT_3009

TMI!!
Does anyone else get really bad cravings when they're on they're time of month?
What do you do to stop these cravings? Or do you try and eat them in moderation?
I really don't want to undo any progress I've made and I always seem to binge big time!

jemhh

I would read up to learn more about your menstrual cycle and how it affects you physiologically. This can help you understand what is going on and plan ahead a bit. On a practical level, I would suggest allowing yourself to eat slightly more for a few days. Eating at maintenance or giving yourself an extra 200-300 calories for 1-3 days isn't going to undo your progress, especially if it prevents binging (which generally exceeds that calorie level.)


Menstrual cycle & fitness & other lady stuff
* http://www.bodyrecomposition.com/research-review/impact-of-the-menstrual-cycle-on-determinants-of-energy-intake-reseach-review.html/
* http://breakingmuscle.com/womens-fitness/what-really-causes-irregular-menstrual-cycles-in-female-athletes
* http://www.optimumh.co.uk/influence-of-menstrual-cycle-on-strength-training-and-timing/
* https://www.t-nation.com/training/hormone-cycle-and-female-lifters
* http://rebellion.nerdfitness.com/index.php?/topic/69538-the-pelvis-abs-and-hormones-walk-into-a-gym/
* http://www.strengtheory.com/gender-differences-in-training-and-diet/#axzz3kRAhKHG5

samgamgee

I've been really struggling with this today and yesterday! I'm seriously hungry, AND craving stuff that I can't fit in on top of my planned meals for the day, AND I've got horrible cramps Someone told me that bananas are good as the potassium helps with various TOM related problems, and I've found that the odd square of really high cocoa plain/dark chocolate helps to settle the craving for a giant bar of Galaxy or whatever. Hot drinks are good too - I've been drinking herbal/fruit tea - and some people have suggested eating more protein. I think I might end up at maintenance today though because I feel rubbish.

awash10

Thanks for asking your question. Its the time of the month for me and I was wondering why I just want to continue to snack. I just grab a bag of popcorn and trying to eat it as slow as possible. I have also grabbed some peppermints.

KT_3009

I always tend to have such an appetite on those four-six days and it's always cravings for junk foods!!

KT_3009

jemhh wrote: »

I would read up to learn more about your menstrual cycle and how it affects you physiologically. This can help you understand what is going on and plan ahead a bit. On a practical level, I would suggest allowing yourself to eat slightly more for a few days. Eating at maintenance or giving yourself an extra 200-300 calories for 1-3 days isn't going to undo your progress, especially if it prevents binging (which generally exceeds that calorie level.)


Menstrual cycle & fitness & other lady stuff
* http://www.bodyrecomposition.com/research-review/impact-of-the-menstrual-cycle-on-determinants-of-energy-intake-reseach-review.html/
* http://breakingmuscle.com/womens-fitness/what-really-causes-irregular-menstrual-cycles-in-female-athletes
* http://www.optimumh.co.uk/influence-of-menstrual-cycle-on-strength-training-and-timing/
* https://www.t-nation.com/training/hormone-cycle-and-female-lifters
* http://rebellion.nerdfitness.com/index.php?/topic/69538-the-pelvis-abs-and-hormones-walk-into-a-gym/
* http://www.strengtheory.com/gender-differences-in-training-and-diet/#axzz3kRAhKHG5

I will look into those! thanks for the info!

KT_3009

samgamgee wrote: »

I've been really struggling with this today and yesterday! I'm seriously hungry, AND craving stuff that I can't fit in on top of my planned meals for the day, AND I've got horrible cramps Someone told me that bananas are good as the potassium helps with various TOM related problems, and I've found that the odd square of really high cocoa plain/dark chocolate helps to settle the craving for a giant bar of Galaxy or whatever. Hot drinks are good too - I've been drinking herbal/fruit tea - and some people have suggested eating more protein. I think I might end up at maintenance today though because I feel rubbish.

I might stick with maintenance as well because at least than I have those extra calories for when I need something snacky

jemhh

KT_3009 wrote: »

I always tend to have such an appetite on those four-six days and it's always cravings for junk foods!!

I've found that giving myself permission to eat more for the first couple of days seems to shorten the length of any cravings/extra hunger. It's kind of like refueling yourself and taking away the allure of the "forbidden."

krithsai

I eat one meal with 1 "treat" - for example, half an order of fries with my vegetable hummus wrap makes me feel like I've eaten well and doesn't put too much of a dent. I also allow myself a couple of pieces of dark chocolate.

KT_3009

jemhh wrote: »

KT_3009 wrote: »

I always tend to have such an appetite on those four-six days and it's always cravings for junk foods!!

I've found that giving myself permission to eat more for the first couple of days seems to shorten the length of any cravings/extra hunger. It's kind of like refueling yourself and taking away the allure of the "forbidden."

That's a good idea! I know for everyone it's totally different but I've just wanted to see what has worked for other people

KT_3009

krithsai wrote: »

I eat one meal with 1 "treat" - for example, half an order of fries with my vegetable hummus wrap makes me feel like I've eaten well and doesn't put too much of a dent. I also allow myself a couple of pieces of dark chocolate.

The only problem I have with that is that I feel like if I even have any "bad foods" I will just binge! But hopefully the next time I will be better with controlling cravings and just snack on smaller healthier snacks

seltzermint555

I just try to fit stuff in as best I can and watch portions. Sometimes dinner is a salad and German chocolate cake. Normally I'd try to fit my macros better but sometimes eh.

kshama2001

I used to eat a pint or two of Ben & Jerry's premenstrually. Now, when I note that my appetite has gone up, I look at the calendar, confirm I'm premenstrual, and switch to maintenance calories for a few days. Eating an extra 500 calories of regular food seems to have wiped out the cravings. I do take magnesium, which is also supposed to help with cravings and PMS.

I don't stop exercising completely, but do modify it according to what my body is up for. This month I was up for cleaning gutters and yard work, lol.

KT_3009

kshama2001 wrote: »

I used to eat a pint or two of Ben & Jerry's premenstrually. Now, when I note that my appetite has gone up, I look at the calendar, confirm I'm premenstrual, and switch to maintenance calories for a few days. Eating an extra 500 calories of regular food seems to have wiped out the cravings. I do take magnesium, which is also supposed to help with cravings and PMS.

I don't stop exercising completely, but do modify it according to what my body is up for. This month I was up for cleaning gutters and yard work, lol.

I'm thinking of sticking to maintenance for the first 2-3 days and slowly go back to my deficit as the week goes on. I have trouble exercising during that time because I feel so sluggish

scyian

Exercise helps for me as it's my crabby mood that kicks off cravings. Helps ease cramps too. Otherwise I'll let myself eat 200-300 over my allowance for a day or two and add in a few craving treats.

KT_3009

I think I may have to tough it out and try adding in some exercise! I might just stick with low intensity stuff like some yoga and walk on treadmill

kshama2001

KT_3009 wrote: »

kshama2001 wrote: »

I used to eat a pint or two of Ben & Jerry's premenstrually. Now, when I note that my appetite has gone up, I look at the calendar, confirm I'm premenstrual, and switch to maintenance calories for a few days. Eating an extra 500 calories of regular food seems to have wiped out the cravings. I do take magnesium, which is also supposed to help with cravings and PMS.

I don't stop exercising completely, but do modify it according to what my body is up for. This month I was up for cleaning gutters and yard work, lol.

I'm thinking of sticking to maintenance for the first 2-3 days and slowly go back to my deficit as the week goes on. I have trouble exercising during that time because I feel so sluggish

I pay attention to my hunger cues. My appetite was up Friday, period kicked in Saturday, appetite back down yesterday (Monday.) It's normally a longer appetite up and down cycle, but I've recently changed up my regular exercise routine and I think that helped.

I sure wasn't up for regular exercise during my heavy days, but actually enjoyed doing yardwork Saturday. All I wanted to do Sunday was lie in bed and watch DVDs but my mother was planting bushes next to my father's tombstone so I forced myself to go and help with the non-digging part of the project. It was a good lesson in what I feel like doing versus what I am capable of doing.

She didn't feel like doing it either, but we are at the end of the planting season and my father's been gone for a year and a half, so it was time to get it done already, and we motivated each other.

krithsai

KT_3009 wrote: »

krithsai wrote: »

I eat one meal with 1 "treat" - for example, half an order of fries with my vegetable hummus wrap makes me feel like I've eaten well and doesn't put too much of a dent. I also allow myself a couple of pieces of dark chocolate.

The only problem I have with that is that I feel like if I even have any "bad foods" I will just binge! But hopefully the next time I will be better with controlling cravings and just snack on smaller healthier snacks

Don't think of them as "bad foods". I think of it like this - "If I eat fries everyday, I'll blow my caloric goal and not have much left to eat more filling foods" and that's why I won't eat fries everyday. During my TOM, when I order fries, I always get it with a lower calorie main course(salad, veggie wrap, veggie burger with no bun), take out whatever I want to eat separately and just throw the rest away. This works for me.

krithsai

KT_3009 wrote: »

krithsai wrote: »

I eat one meal with 1 "treat" - for example, half an order of fries with my vegetable hummus wrap makes me feel like I've eaten well and doesn't put too much of a dent. I also allow myself a couple of pieces of dark chocolate.

The only problem I have with that is that I feel like if I even have any "bad foods" I will just binge! But hopefully the next time I will be better with controlling cravings and just snack on smaller healthier snacks

If you're looking for yummy snacks that don't make too much of a dent : Skinny popcorn(100 calories a bag and oh so yummy!), steamed edamame(season with salt, pepper, garlic powder and a tsp of butter), roasted unsalted nuts, oven baked potato/sweet potato/carrot "fries". To satisfy a sweet tooth I eat a piece of dark chocolate or blend up a fruit smoothie with frozen fruit. It's just about finding things to fit within your goals. I don't grieve over going slightly above if I really need to eat.

KT_3009

krithsai wrote: »

KT_3009 wrote: »

krithsai wrote: »

I eat one meal with 1 "treat" - for example, half an order of fries with my vegetable hummus wrap makes me feel like I've eaten well and doesn't put too much of a dent. I also allow myself a couple of pieces of dark chocolate.

The only problem I have with that is that I feel like if I even have any "bad foods" I will just binge! But hopefully the next time I will be better with controlling cravings and just snack on smaller healthier snacks

If you're looking for yummy snacks that don't make too much of a dent : Skinny popcorn(100 calories a bag and oh so yummy!), steamed edamame(season with salt, pepper, garlic powder and a tsp of butter), roasted unsalted nuts, oven baked potato/sweet potato/carrot "fries". To satisfy a sweet tooth I eat a piece of dark chocolate or blend up a fruit smoothie with frozen fruit. It's just about finding things to fit within your goals. I don't grieve over going slightly above if I really need to eat.

Thanks so much for the suggestions they all sound super yummy

azulvioleta6

A craving is not a mandate. Just don't.

Drink more fluids, go to the gym, do other things...there are a million options.

yesimpson

jemhh wrote: »

KT_3009 wrote: »

I always tend to have such an appetite on those four-six days and it's always cravings for junk foods!!

I've found that giving myself permission to eat more for the first couple of days seems to shorten the length of any cravings/extra hunger. It's kind of like refueling yourself and taking away the allure of the "forbidden."

Agreed.

cerise_noir

I increase my fiber, protein, water and fats, as well as do more cardio. Also, I add 1TBS of cocoa powder to my coffee.

If I feel like eating something, I will eat it in moderation and log it so that I don't feel deprived.

jemhh

cerise_noir wrote: »

I increase my fiber, protein, water and fats, as well as do more cardio. Also, I add 1TBS of cocoa powder to my coffee.

If I feel like eating something, I will eat it in moderation and log it so that I don't feel deprived.

Is that plain cocoa powder or hot chocolate mix? Do you add sugar or another sweetener? Is it hard to mix up? I might have to try this.

MondayJune22nd2015

Our bodies do extra work during our TOM, so you can consume 100 (lightest menstrual flow day) - 300 (highest menstrual flow day) more Calories a day then & you should still lose weight. However since it seems that you'd go significantly over that allowance, while in deficit, I'd try maintenance 1st & then add 100 - 300 Calories, if you still aren't satisfied. I usually just do my deficit plus 100 (regardless of menstrual flow).

kshama2001

jemhh wrote: »

cerise_noir wrote: »

I increase my fiber, protein, water and fats, as well as do more cardio. Also, I add 1TBS of cocoa powder to my coffee.

If I feel like eating something, I will eat it in moderation and log it so that I don't feel deprived.

Is that plain cocoa powder or hot chocolate mix? Do you add sugar or another sweetener? Is it hard to mix up? I might have to try this.

Lol, you read my mind

Unknown

This content has been removed.

cafeaulait7

I don't hit my macros either when having the couple of days of real cravings. Chocolate cheesecake may be dinner, lol. But it satisfies the craving and I don't miss the real food for that small amount of time. I do try to pick sweets that have protein, too Carrot cake counts as a veggie!

BurnWithBarn2015

I dont have this problem ( lucky me) But a group member of us does and she solved it for her this way.

She makes 12 packages with food for a day like that. And every 2 hours she is allowed to eat one package.
The packages range from 25 calories up to 300 depends...some just have a calorie stick or a tomato. Others a piece of chocolate or crisps etc.

For that day she allows herself 1800 calories. When she doesn't eat everything she still has her deficit. When she eat all packages she ate at maintenance so no harm done. She started doing this after she couldn't get any control to her bings. She also says exercise helps her a lot. Going away from home for some hours with enough water and coming back eating one pack with a protein bar and she has to wait 2 hour for the next pack...if she wants/need it.

She controls it very good now didn't hear anything about her wanting to bing anymore. Her normal diet, no problem at all but it is 2 days during her TOM she does this when she have to.

kimny72

I eat maintenance for 2 or 3 days, and I try to plan slightly "lighter" meals to leave even more room for snacking. I found that trying to ignore it just made me crabby and more likely to binge. I also try to put single servings of things i crave (like peanut M&Ms or doritos) in ziploc bags so there is no need to hit the snack machine at work. I find consciously giving myself permission and avoiding the "guilt" of going off plan helps a lot psychologically too.

As long as you keep your calories right around maintenance for those couple of days a month, it isn't going to undo your progress! And exercising is a great idea. Even just a brisk walk can work out some of the tension and other hormonal weirdness that can lead to over-eating

pearso21123

When I'm at my worst I don't eat any "meals," I just snack all day long. I pick really low-calorie snacks and then eat pretty much non-stop until my body finally decides it must be full since I've been eating for so long. Not the healthiest option, but it keeps me from going over my goal for the day.