How do you deal with PMS hunger?
oat_bran
Posts: 370 Member
I finally put two and two together and realized that the bouts of intense hunger I'm experiencing every few weeks must be PMS related, even though I take oral contraceptives that are supposed to reduce PMS symptoms and these periods of intense hunger don't seem to correspond 100% with my "cycle". It was hard to pin point because I noticed that hunger comes in waves throughout every month and some days I feel hungrier than other days and then there are many different factors that affect my hunger levels.
However, about once a month I get RAVENOUS for about a week. If it was just a craving for something in particular, or a slight increase in appetite, I'd just have a little what I was craving or increase my intake a little - or even eat at maintenance for a few days. But the hunger is so overwhelming that it takes all my will power to not eat OVER my TDEE by several hundreds of calories and gain. And that's if I'm active that day and have a high TDEE. I often realize I need to go for a long run in the evening to just burn off all the calories I ate that day over my TDEE , WHILE still feeling hungry. And pretty much all I can think about all day is food. I become hyper aware of food and people around me eating and I can barely concentrate on anything else. Even after big meals I have this deep seated hunger feeling lingering. It actually feels like this primal drive to eat (doesn't matter what kind of food really).
According to my activity tracker, I eat with a very small deficit (100-250 cals) most days and very rarely 300-400. So it's super frustrating because I have to use all my will power not to ruin all my progress during that horrendous week each month.
Isn't there ANYTHING that can reduce these bouts of hunger slightly? I suspect that the answer is probably "No, just power through it" but one can hope. Maybe you can at least share some psychological "tricks" that help you??
However, about once a month I get RAVENOUS for about a week. If it was just a craving for something in particular, or a slight increase in appetite, I'd just have a little what I was craving or increase my intake a little - or even eat at maintenance for a few days. But the hunger is so overwhelming that it takes all my will power to not eat OVER my TDEE by several hundreds of calories and gain. And that's if I'm active that day and have a high TDEE. I often realize I need to go for a long run in the evening to just burn off all the calories I ate that day over my TDEE , WHILE still feeling hungry. And pretty much all I can think about all day is food. I become hyper aware of food and people around me eating and I can barely concentrate on anything else. Even after big meals I have this deep seated hunger feeling lingering. It actually feels like this primal drive to eat (doesn't matter what kind of food really).
According to my activity tracker, I eat with a very small deficit (100-250 cals) most days and very rarely 300-400. So it's super frustrating because I have to use all my will power not to ruin all my progress during that horrendous week each month.
Isn't there ANYTHING that can reduce these bouts of hunger slightly? I suspect that the answer is probably "No, just power through it" but one can hope. Maybe you can at least share some psychological "tricks" that help you??
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I could have written this post! Pre-menstrual week welcomes uninhibited eating, too much and poor quality is what I crave.
Just worked this out at 35.
I made a vow that next time I won’t repeat the pattern. It’d be stupid too right now I see it?! Not clear yet on my strategy though...0 -
Try lots of things till you find something that works. Do you take a multi vitamin? Maybe your body needs more of something at that time? Maybe up your protein that couple of days. Obviously distract yourself but that only works while you are doing something not after. The good news is almost every woman on this site knows what you are feeling to some extent, you are neither crazy nor alone
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Honestly... It started 2 years ago for me (at 36. I am lucky I guess) and I've yet to figure out a way. I've tried supplements, teas, the only thing that worked once is going low carb but it didn't work the next... Typically pure carb things are the only thing that seem to satisfy me (like a cup of cheerios, an English muffin, bread etc). I could eat one pound of meat and a bag of veggies and I'd still feel 'empty'.
Also... the hunger is easier to ignore in the morning so I try to make my first meal as late as possible. But yeah typically I go over that week, I just try to eat less the week after my period when I'm not very hungry.2 -
Walk to kitchen > open fridge > remind yourself that you're on a diet > walk away >repeat
Do this until your walking back and forth has earned you enough calories for your PMS craving.
Seriously though, I do that... until my husband reminds me that I can earn calories back, and I go on a walk or hike to make up for it. The "nothing satisfies this hunger" feeling is more irritating though. I try to drink more water (low cal drink mixes help fill me up a little better for some reason -i'm sure it's mental), and try to distract myself.2 -
alexahollis wrote: »I could have written this post! Pre-menstrual week welcomes uninhibited eating, too much and poor quality is what I crave.
Just worked this out at 35.
I made a vow that next time I won’t repeat the pattern. It’d be stupid too right now I see it?! Not clear yet on my strategy though...Honestly... It started 2 years ago for me (at 36. I am lucky I guess) and I've yet to figure out a way. I've tried supplements, teas, the only thing that worked once is going low carb but it didn't work the next... Typically pure carb things are the only thing that seem to satisfy me (like a cup of cheerios, an English muffin, bread etc). I could eat one pound of meat and a bag of veggies and I'd still feel 'empty'.
Also... the hunger is easier to ignore in the morning so I try to make my first meal as late as possible. But yeah typically I go over that week, I just try to eat less the week after my period when I'm not very hungry.
I'm 29 and I'm surprised I haven't realized it was hormonal earlier. But then I'm not entirely sure it has always been like this before. Or at least that it was always this bad. I'm pretty sure I can remember the first time it started, it was just a little over a year ago. Suddenly I felt UNSATIABLE and I couldn't figure out what happened. I ate and still felt empty no matter what. For a long time I thought there was something wrong with my thyroid or that my leptin/grelin levels were messed up.
For me all food is appealing when I'm like this, but especially any calorie-dense and/or sweet food : bread and grains in other forms, nuts, protein bars, cheese, even fruit because of its sweetness. Sometimes when I start eating those thing, I just feel like I cannot stop, the drive to keep eating is overwhelming at times.
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maggibailey wrote: »Try lots of things till you find something that works. Do you take a multi vitamin? Maybe your body needs more of something at that time? Maybe up your protein that couple of days. Obviously distract yourself but that only works while you are doing something not after. The good news is almost every woman on this site knows what you are feeling to some extent, you are neither crazy nor aloneJadeQuetzal wrote: »Walk to kitchen > open fridge > remind yourself that you're on a diet > walk away >repeat
Do this until your walking back and forth has earned you enough calories for your PMS craving.
Seriously though, I do that... until my husband reminds me that I can earn calories back, and I go on a walk or hike to make up for it. The "nothing satisfies this hunger" feeling is more irritating though. I try to drink more water (low cal drink mixes help fill me up a little better for some reason -i'm sure it's mental), and try to distract myself.
Yes, hearing that I'm not the only one like this makes it somewhat easier already! At the moment, I just try to postpone my first meal like someone above said, and eat a small snack every 2-3 hours. If I have a long exercise session that day I usually manage not to eat over my TDEE. Though ironically, exercise is so much harder on those days as I feel weak, sluggish and bloated.
And yeah, I spend an entire day distracting myself, but my thoughts return to food constantly. I can barely get anything done or focus on my work or thesis. It's very frustrating.0 -
I will be honest - I just eat. I also try to stay more active. I have the insatiable hunger plus the cravings. I still track and it makes me cringe, sometimes, how much and what I am eating, but I put in more time at the gym and usually manage to have a calorie deficit.
I have noticed that when I do have willpower and stay on track, I am much more tired than normal. When I just keep eating, I feel normal.
Last night I ate 3 potatoes fried in olive oil for dinner because it was all I could think of, I had such intense cravings. I am not proud and I was over calories, but this morning I feel great, and my cravings are gone.3 -
I just try to go for damage limitation. I have PMDD which is miserable so I just eat, but try to not go completely crazy. It's taken some practice but I've gotten loads better.1
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If I pinpoint this as a true PMS trigger--which for me has me wanting a greasy piece of fried chicken or a bag of potato chips (both of which I absolutely detest on a normal day) I tell myself it is okay.
Note, I usually know this is happening as soon as I wake up in the morning. I want to eat everything and start getting moody (wonderful, right?). I tend to know when this will happen though as I have pretty bad PMDD so I track my cycles. I make sure that during this time, I religiously go to the gym and walk/run at least 4 miles, or take my dog for a 4 mile walk.
Keeping exercise integrated helps me as when I get home, I feel like I have accomplished something, so whatever I make for dinner (or buy if I am lazy), I tend to eat less of and feel satisfied. Granted, last month I polished off an entire bag (don't judge) of kettle potato chips. I did manage to buy the 40% reduced fat ones though.
Figuring that the entire bag had 1040 calories, I still came in under calories including all my walking and workday. Not the healthiest dinner, but that day it was important I ate these for some reason.
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Oh dude this is so me. Even on BC.
I try a few things: I up my cardio like you, but also try to stay hydrated, get plenty of sleep, and. prioritize fiber. I keep foods I crave such as dark chocolate around in small quantities, but also have high-volume low-calorie substitutes for those cravings: i.e. I put cocoa powder in my cereal milk with fruit on top for sweetness, or something of that nature. I also go for walks to keep moving and keep my mind off food... sometimes it works.
If your oral contraceptive is new to you, this might go away over time; if it doesn't, and if this interferes with your life, you might be able to switch types and find one with fewer side effects.1 -
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I eat at maintenance for 2 or 3 days. Some months I try to be a little more active so I can allow even more calories, and some months I go overboard. I just don't sweat it.2
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I am so happy to read this post. I am on birth control pills but this still happens to me. The week before is horrible. My stomach is a bottomless pit and I feel ravenous.
Edit to add: I always want a divorce on that week too....
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I will be honest - I just eat. I also try to stay more active. I have the insatiable hunger plus the cravings. I still track and it makes me cringe, sometimes, how much and what I am eating, but I put in more time at the gym and usually manage to have a calorie deficit.
I have noticed that when I do have willpower and stay on track, I am much more tired than normal. When I just keep eating, I feel normal.
Last night I ate 3 potatoes fried in olive oil for dinner because it was all I could think of, I had such intense cravings. I am not proud and I was over calories, but this morning I feel great, and my cravings are gone.If I pinpoint this as a true PMS trigger--which for me has me wanting a greasy piece of fried chicken or a bag of potato chips (both of which I absolutely detest on a normal day) I tell myself it is okay.
Note, I usually know this is happening as soon as I wake up in the morning. I want to eat everything and start getting moody (wonderful, right?). I tend to know when this will happen though as I have pretty bad PMDD so I track my cycles. I make sure that during this time, I religiously go to the gym and walk/run at least 4 miles, or take my dog for a 4 mile walk.
Keeping exercise integrated helps me as when I get home, I feel like I have accomplished something, so whatever I make for dinner (or buy if I am lazy), I tend to eat less of and feel satisfied. Granted, last month I polished off an entire bag (don't judge) of kettle potato chips. I did manage to buy the 40% reduced fat ones though.
Figuring that the entire bag had 1040 calories, I still came in under calories including all my walking and workday. Not the healthiest dinner, but that day it was important I ate these for some reason.
That's what I'm trying too do. Exercising as much as possible to have those extra calories and stay under my TDEE and not gain at least. I can't really have more than a 100 calorie deficit on those days or I get so hungry I can't sleep at night.0 -
I am so thankful I have never experienced PMS!!!0
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I just eat at maintenance.2
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I read recently that magnesium can help with PMS symptoms including food cravings.1
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lady_bug_jd wrote: »I read recently that magnesium can help with PMS symptoms including food cravings.
That never worked for me.1 -
I find eating spicy foods that are just on the edge of my tolerance often works for cramps and for hunger. It also causes me to drink more water, which is always good when the appetite is out of control. Think thai, mexican, spaghetti sauce heavy on the crushed red pepper, that kind of thing.1
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Your BMR naturally goes up during the luteal phase of your cycle, which explains why you're hungrier.
Instead of trying to stay at deficit, failing, and going over maintenance because you're overeating, it's probably a better strategy to just plan to eat at maintenance.7 -
Uhh yeah this is me too. I end up lowering my standards just a bit lol. When I get that bottomless pit hunger I usually end up going over my calorie budget so I focus on staying at or just below my TDEE and try to increase my activity . I also increase my carb settings for a few day because thats usually what Im craving anyway and I seem to minimize the damage if I work it into my daily plan instead of eating my normal meals plus a *kitten* -ton of carbs on top of it when I give into cravings (yes, Im a-type and write out a meal schedule every day haha!!)2
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lady_bug_jd wrote: »I read recently that magnesium can help with PMS symptoms including food cravings.
Magnesium used to help mitigate the cramping for me. It was still there, but barely noticeable. Sadly it's gotten too bad for that to help now so I'm on prescription drugs now.
But for those who suffer mild cramping, it's certainly worth a try.
Sadly, it never did anything for my cravings. So I've started simply eating at maintenance (those extra 500kcals usually end up being invested in cheese, fruit and chocolate.) 0 -
Eat more fat less carbs after Ovulation around day 14 and reverse more carbs less fat when you period starts. I have found this helps but the week running up to period is when I kick in the diet change. I cannot remember the doc itself but just googled and got this one which is on the same line but involves training and macro specifications!
https://www.metaboliceffect.com/15-facts-about-weight-loss-and-the-menstrual-cyle/
And of course when I say fats and carbs I mean the good stuff1 -
1. Eat at maintenance those days.
2. Exercise! If I want to eat I move at least 15 minutes first. Then I reassess if I am really hungry.
3. Get plenty of fiber. This helps a lot with Cravings in general.
4. Indulge in the really, really good stuff... Not the cheapest chocolate, but the excellent chocolate. I find I'm satisfied much more quickly if I let myself have the thing I really want instead of trying to compromise.1 -
Glad to read these comments. I am not alone!!! I also noticed that every month is different. Usually one month I am able to keep good and another crave and hungry for everything. I have noticed that when I eat avocado with chicken or anything else mixed has kept me full during that time but if I eat anything else I am hungry an hour later. Of course I keep my dark chocolate on hand since sometimes i am not sure what is worse the hunger or the craving
. 0 -
This happens to me too. I find getting a good sleep helps it a little but I just try not to give in too much and accept I can be back to being good in a couple of days.0
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lady_bug_jd wrote: »I read recently that magnesium can help with PMS symptoms including food cravings.
That hasn't work for me unfortunately. I mean, before I went on birth control, magnesium did make the cramps a bit easier to tolerate. Now I take a very good magnesium supplement daily and it seems to have no effect on hunger though.Eat more fat less carbs after Ovulation around day 14 and reverse more carbs less fat when you period starts. I have found this helps but the week running up to period is when I kick in the diet change. I cannot remember the doc itself but just googled and got this one which is on the same line but involves training and macro specifications!
https://www.metaboliceffect.com/15-facts-about-weight-loss-and-the-menstrual-cyle/
And of course when I say fats and carbs I mean the good stuff
I don't technically ovulate since I'm on BC (which makes it surprising that I still experience PMS-related hunger even though I don't technically have a natural "cycle", but apparently it's not that uncommon). I will try changing my macros depending like you say to see if it helps. Thanks for the advice.1 -
Those who keep bringing up chocolate and other junk food in this thread, note that I didn't say cravings in my original post, I said hunger. And that is what it it. I don't crave chocolate or any other particular food. I crave all food, any food: healthy food, unhealthy food. Calorie dense foods appear especially appealing, but not necessarily unhealthy. I might crave nuts, whole grains and sf protein bars. My problem is not that I want unhealthy foods but more food that my budget allows. I guess aiming to eat at maintenance is a the only solution. After reading that thread on refeeds and diet breaks I am considering making a diet break every month during that week when I'm extra hungry.4
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I'm serious about spicy foods killing my hunger and encouraging me to drink water, btw. Even if you're not a big fan of spice, I'd give it a try at whatever level of spice you can tolerate.0
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