How to not overeat like a heathen during my period?
elizabethdzenitis
Posts: 63 Member
Y'all I have a serious problem. When I'm on my period, I just can't stop eating. Like I will find chocolate and salty foods and I'll eat them. And I know chocolate isn't like bad or anything, but I just go waaay over my caloric goal and it's just a mess. Any tips?
7
Replies
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Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
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Agree, eat at maintenance.1
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Work those things into your plan. Hunger at PMS/TOM is a physiological response. I'm not saying fully give in to it, but I do think working with it instead of against it is sensible. Some people just schedule a few maintenance days around that time, either reducing slightly or exercising more on other days to make up the lost deficit, or just going with it (you do actually burn more calories in the week leading up to TOM, but it's variable between people, so difficult to judge how much it affects you personally).
Many people find they can satisfy their chocolate cravings with a lesser amount of dark chocolate.3 -
lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.14 -
lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
It's actually late Luteal where the extra cals are burned, but as @GottaBurnEmAll says, if someone's particular hunger days coincide more with once TOM starts rather than with PMS, that's kinda neither here nor there.
Research review on paper about menstrual cycle energy stuff: https://www.bodyrecomposition.com/research-review/impact-of-the-menstrual-cycle-on-determinants-of-energy-intake-reseach-review.html/
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Note the thing about chocolate and magnesium. I cover my bases by having both every day
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I think just try not to buy snacks beforehand, and don't keep them in the house. If you really want a snack, you'll have to go out to get it. I can relate, I crave milk chocolate, steak, and red/pink wine during my time. Also, Walmart sells 100 calorie chocolate bars in the checkout lanes for 44 cents around here. Limiting your portions could help.0
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Older study showing it's been known for awhile now.
https://www.ncbi.nlm.nih.gov/pubmed/7124662
Basal metabolic rate varied significantly with the menstrual cycle. Basal metabolic rate decreased at menstruation and fell to its lowest point approximately 1 wk before ovulation subsequently rising until the beginning of the next menstrual period.
And application of a more recent study (that Lyle has referenced and in fact is in the comments section) for weight loss, perhaps can help the hunger side.
http://sciencedrivennutrition.com/unlocking-the-female-cycle/
Undoubtedly - this will likely be a decent factor in workout methods and diet breaks/refeeds of high carbs - when you put it all together.
You can start getting an idea of what will likely appear in a future book much waited for by many.3 -
GottaBurnEmAll wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.
Don't calorie calculators assume that adult women in their 20s, 30s, and 40s are ovulating and menstruating? I saw a drop in estimates at hitting 50 that seemed more than just the yearly assumption of lowered activity and decreased muscle, as though they stop accounting for menstruation when a woman hits 50. It seems like "double dipping" to count the calories needed for the menstrual cycle.
Also, can you clarify how many days of eating a "couple hundred more calories a day" would be accounted for by the calorie requirements of the menstrual cycle? My understanding is that, over the entire month, we're talking about 400 to 500 calories required for the menstrual cycle. If someone's flow lasts three or four days (and some women refer to a full week of hunger cravings associated with their period), 200 calories a day is going to be more than what they've expended for their menstrual cycle.7 -
lynn_glenmont wrote: »GottaBurnEmAll wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.
Don't calorie calculators assume that adult women in their 20s, 30s, and 40s are ovulating and menstruating? I saw a drop in estimates at hitting 50 that seemed more than just the yearly assumption of lowered activity and decreased muscle, as though they stop accounting for menstruation when a woman hits 50. It seems like "double dipping" to count the calories needed for the menstrual cycle.
Also, can you clarify how many days of eating a "couple hundred more calories a day" would be accounted for by the calorie requirements of the menstrual cycle? My understanding is that, over the entire month, we're talking about 400 to 500 calories required for the menstrual cycle. If someone's flow lasts three or four days (and some women refer to a full week of hunger cravings associated with their period), 200 calories a day is going to be more than what they've expended for their menstrual cycle.
Did you read the papers linked? I'm sure they will tell you
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I just don’t. Don’t have munchies available. Eat what your calories permit and no more. Go for a walk. Exercise. Distract yourself from eating. Motivation is key.
I personally have no understanding for eating more due to hormone changes in my cycle. In my experience I have no more interest in eating than any other day. I just stick to my calorie goals and profit from them following my cycle.
The same goes for pregnancy and breastfeeding: I do not have an increased appetite in these situations either. I simply stick to my calorie goals and find success.
The end.12 -
SafioraLinnea wrote: »I just don’t. Don’t have munchies available. Eat what your calories permit and no more. Go for a walk. Exercise. Distract yourself from eating. Motivation is key.
I personally have no understanding for eating more due to hormone changes in my cycle. In my experience I have no more interest in eating than any other day. I just stick to my calorie goals and profit from them following my cycle.
The same goes for pregnancy and breastfeeding: I do not have an increased appetite in these situations either. I simply stick to my calorie goals and find success.
The end.
Then you are one of the lucky ones, and the topic of this thread doesn't really apply to you. For some women, the hunger is pretty intense. Being told by someone who doesn't experience that to essentially ignore it isn't really very helpful. For many, trying to ignore that level of hunger is just going to lead to overeating. It's far better to work with it.36 -
lynn_glenmont wrote: »GottaBurnEmAll wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.
Don't calorie calculators assume that adult women in their 20s, 30s, and 40s are ovulating and menstruating? I saw a drop in estimates at hitting 50 that seemed more than just the yearly assumption of lowered activity and decreased muscle, as though they stop accounting for menstruation when a woman hits 50. It seems like "double dipping" to count the calories needed for the menstrual cycle.
Also, can you clarify how many days of eating a "couple hundred more calories a day" would be accounted for by the calorie requirements of the menstrual cycle? My understanding is that, over the entire month, we're talking about 400 to 500 calories required for the menstrual cycle. If someone's flow lasts three or four days (and some women refer to a full week of hunger cravings associated with their period), 200 calories a day is going to be more than what they've expended for their menstrual cycle.
Read the papers linked, they will answer your questions.
Notice that I only told her to eat at maintenance.3 -
Nony_Mouse wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.
Don't calorie calculators assume that adult women in their 20s, 30s, and 40s are ovulating and menstruating? I saw a drop in estimates at hitting 50 that seemed more than just the yearly assumption of lowered activity and decreased muscle, as though they stop accounting for menstruation when a woman hits 50. It seems like "double dipping" to count the calories needed for the menstrual cycle.
Also, can you clarify how many days of eating a "couple hundred more calories a day" would be accounted for by the calorie requirements of the menstrual cycle? My understanding is that, over the entire month, we're talking about 400 to 500 calories required for the menstrual cycle. If someone's flow lasts three or four days (and some women refer to a full week of hunger cravings associated with their period), 200 calories a day is going to be more than what they've expended for their menstrual cycle.
Did you read the papers linked? I'm sure they will tell you
Didn't seem necessary, since you clarified that you weren't really intending to make the assertion that I originally questioned (that women burn hundreds of extra calories while shedding the uterine lining). Also, I'm just seeking clarification of your assertion. No point in spending time reading research papers until I understand what it is you're asserting and whether I find that questionable.
ETA: I intend not to reply anymore. Nothing to do with your comments, but I can't figure out how I ended up in this thread, as I find the title of it to be objectionable, since it uses an abusive religious epithet.24 -
lynn_glenmont wrote: »GottaBurnEmAll wrote: »lynn_glenmont wrote: »GottaBurnEmAll wrote: »Women actually burn a couple hundred more calories a day during their periods. If you find it difficult to diet at that time, try eating more in a controlled fashion by eating maintenance calories for a few days.
Do you have a source for that? All the work of creating a pint or so of additional blood is done between periods. Beyond a few small muscle contractions, unless you're having hellacious cramping, I don't see what work is occuring to burn calories during the shedding of the uterine lining.
Yes, but if she's held out during the BMR increase from ovulation down to her period, eating during it won't matter, will it?
I was simplifying. Should have typed out the pedantic lengthy response.
Don't calorie calculators assume that adult women in their 20s, 30s, and 40s are ovulating and menstruating? I saw a drop in estimates at hitting 50 that seemed more than just the yearly assumption of lowered activity and decreased muscle, as though they stop accounting for menstruation when a woman hits 50. It seems like "double dipping" to count the calories needed for the menstrual cycle.
BMR calc's don't ramp differently at some age. (CW is current weight in kg, height in cm, age in .... )
Mifflin -
gender="m",(10*CW)+(6.25*height)-(5*age)+5
gender="f", (10*CW)+(6.25*height)-(5*age)-161)
Harris -
gender="m",(13.7516*CW)+(5.0033*height)-(6.755*age)+66.473
gender="f",(9.5634*CW)+(1.8496*height)-(4.6756*age)+655.09552 -
One of the things I noticed is having a piece of dark chocolate every day during my cycle actually helps with cravings. But increase how much water you drink, and add some extra iron and potassium in your diet it’ll help with cramps. And some extra walking helps, not running or jogging. But when cramps hit really hard, do some stretches. I have to and it gets my mind off the cramps and help alleviate the pains.
Stay away from sodas and heavy sugars!! They make it worse1 -
We really need an eye roll emoticon, for many reasons...29
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As to the difference between phases - here is side reference in one study when they were going for something totally different as research.
24 hr Energy Expenditure
https://www.ncbi.nlm.nih.gov/pubmed/1522233
Since adjusted 24EE was 106 +/- 39 kcal/d (P less than 0.01) higher in females during the luteal phase of the menstrual cycle compared with females during the follicular phase ... (their results were removed from this study)1 -
You just need to find something that works for you. Some months i am crazy starving for any food. Other months its a sweet craving that gets me. If i go slightly over so be it. Ive found im better off to have those extra few snacks or bigger meals that ive needed because if i dont i will end up binging by night time. Likewise when i want the sweet. I have a chocolate cookie with my coffee at lunch and it is enough of a treat to keep me going.0
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I feel completely outta control during TOM,I eat more,smoke more,drink more,,,not quite sure how to control myself1
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You think someone who does not belong to your religious group- a "heathen"- is more likely to overeat? Do people still go around calling other people heathens? Odd way to phrase "I tend to overeat during my period."
Try just eating at maintenance level on those extra hungry days.
Get enough sleep.
Experiment with eating different foods. Dark chocolate. Red meat. More vegetables.
Take vitamins. I believe calcium, magnesium and B vitamins help some women with issues during their periods.
Drink enough water.
Talk to your health care provider.5 -
I recommend keeping healthier options available like fruit or carrots! Try not going to the store when you’re hungry to avoid the temptations of desserts! If you don’t have the desserts, you can’t eat them. Hope this helps!0
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Just occured to me i havent had my period in a few months now. Tonight im bingey and moody as hell. Hopefully thats a sign i guess its coming lol.
Iv been eating tiny portions of snacks and trying to wait as long as i can before another small portion. Seems to be working sort of. That is until i dove into a tuna casserole. Yum anyway. Tiny portions more often was helping anyway lol1 -
I'm pretty sure heathen wasn't used in a religious context at all, it's part of common language for a lot of people now. I've certainly used it in a joking way and nobody has ever taken issue as there's no malicious intent or religious subtext. But then none of my friends are religious either. It's a weird thing to take issue with in the context of this thread!
As for OP, I agree allowing yourself to eat at maintenance is one approach. Not keeping the things you are inclined to inhale a lot of around at that time could be helpful too. It can be a total nightmare for some people. I don't get it every month but when I do, the struggle is very real!15 -
Older study showing it's been known for awhile now.
https://www.ncbi.nlm.nih.gov/pubmed/7124662
Basal metabolic rate varied significantly with the menstrual cycle. Basal metabolic rate decreased at menstruation and fell to its lowest point approximately 1 wk before ovulation subsequently rising until the beginning of the next menstrual period.
And application of a more recent study (that Lyle has referenced and in fact is in the comments section) for weight loss, perhaps can help the hunger side.
http://sciencedrivennutrition.com/unlocking-the-female-cycle/
Undoubtedly - this will likely be a decent factor in workout methods and diet breaks/refeeds of high carbs - when you put it all together.
You can start getting an idea of what will likely appear in a future book much waited for by many.
That's pretty much how my hunger goes - ravenous the week before my period, not hungry the week after.SafioraLinnea wrote: »I just don’t. Don’t have munchies available. Eat what your calories permit and no more. Go for a walk. Exercise. Distract yourself from eating. Motivation is key.
I personally have no understanding for eating more due to hormone changes in my cycle. In my experience I have no more interest in eating than any other day. I just stick to my calorie goals and profit from them following my cycle.
The same goes for pregnancy and breastfeeding: I do not have an increased appetite in these situations either. I simply stick to my calorie goals and find success.
The end.
Well, for me it didn't happen until I got 10 lbs under the 'overweight' category (and hit 35, who knows which one triggered it). I had NO hunger issues at all while I was losing. Then it hit me like a truck and I've struggled with the same 10 lbs since.
That being said, my hunger drops in the 3rd day of my period, and I've tried everything under the sun to make the hunger beforehand go away and haven't found anything that works yet (pills, teas, you name it). I however do not understand the chocolate cravings at all because I've never experienced them. I just want bread and pizza. I'll lose control if I eat dessert but I really don't crave them and they don't do satisfy me at all at that time.2 -
Older study showing it's been known for awhile now.
https://www.ncbi.nlm.nih.gov/pubmed/7124662
Basal metabolic rate varied significantly with the menstrual cycle. Basal metabolic rate decreased at menstruation and fell to its lowest point approximately 1 wk before ovulation subsequently rising until the beginning of the next menstrual period.
And application of a more recent study (that Lyle has referenced and in fact is in the comments section) for weight loss, perhaps can help the hunger side.
http://sciencedrivennutrition.com/unlocking-the-female-cycle/
Undoubtedly - this will likely be a decent factor in workout methods and diet breaks/refeeds of high carbs - when you put it all together.
You can start getting an idea of what will likely appear in a future book much waited for by many.
That's pretty much how my hunger goes - ravenous the week before my period, not hungry the week after.SafioraLinnea wrote: »I just don’t. Don’t have munchies available. Eat what your calories permit and no more. Go for a walk. Exercise. Distract yourself from eating. Motivation is key.
I personally have no understanding for eating more due to hormone changes in my cycle. In my experience I have no more interest in eating than any other day. I just stick to my calorie goals and profit from them following my cycle.
The same goes for pregnancy and breastfeeding: I do not have an increased appetite in these situations either. I simply stick to my calorie goals and find success.
The end.
Well, for me it didn't happen until I got 10 lbs under the 'overweight' category (and hit 35, who knows which one triggered it). I had NO hunger issues at all while I was losing. Then it hit me like a truck and I've struggled with the same 10 lbs since.
That being said, my hunger drops in the 3rd day of my period, and I've tried everything under the sun to make the hunger beforehand go away and haven't found anything that works yet (pills, teas, you name it). I however do not understand the chocolate cravings at all because I've never experienced them. I just want bread and pizza. I'll lose control if I eat dessert but I really don't crave them and they don't do satisfy me at all at that time.
Same and same. I think the chocolate thing may be cultural. I just gravitate towards higher calorie foods, whatever the source, the week before period. I experience no particular cravings during my period. Granted I'm often groggy on painkillers the first 3 days which makes me kind of nauseous, so this may have something to do with it.
ETA: no help from me, sorry. I still haven't found anything that works for me. I just grin and bear it sticking to my calories (which requires heroic efforts that I can't always conjure) or accept that I will be overeating for a few days.1 -
YepItsKriss wrote: »Lol.. if my tampons could talk..
Holy terrifying mental image.8 -
I gave into my wicked candy craving Saturday-- thanks mother nature. I totally ate a pack of Starburst and a king size pack of Giant Reese's while laying in bed. And it satisfied my craving. I didn't indulge it any more after that. I think it's about balance. At some point you just have to have the resolve to tell yourself, enough.1
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SafioraLinnea wrote: »I just don’t. Don’t have munchies available. Eat what your calories permit and no more. Go for a walk. Exercise. Distract yourself from eating. Motivation is key.
I personally have no understanding for eating more due to hormone changes in my cycle. In my experience I have no more interest in eating than any other day. I just stick to my calorie goals and profit from them following my cycle.
The same goes for pregnancy and breastfeeding: I do not have an increased appetite in these situations either. I simply stick to my calorie goals and find success.
The end.
Ok?2
This discussion has been closed.
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