How to not overeat like a heathen during my period?

tinkerbellang83 wrote: »

JaydedMiss wrote: »

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 lol

No period for months and moody/bingey? I think I'd be off for a pregnancy test

Lmao i have PCOS and only had protected fun once so chances are very unlikely but possible i suppose. doubtful

OP, I'd say budget in maybe a slightly higher week and also try keeping around foods you can eat if you want to grab something that won't kill the calories. I just bought some clementines, which can be a good option for me in such a situation.

Keep limited amounts of dark chocolate around to help stifle cravings, schedule things you can't get out of in places you won't overeat, stay active to keep from eating too much (AND it helps keep the cramps at bay), either have sex or *kitten* (depending on your situation - this helps the cramps, general happiness level, and the urges that are normal at this time), drink tons of water, make sure you clear your house out of anything that you can't control yourself with, be well equipped with healthy foods you can eat in volume AND enjoy, and eat at maintenance for a few days with high fat and high protein. This helps me. Not saying it's the cure but it helps. More than anything, pay attention to what triggers it for you. For me, it's being depressed and sitting around watching TV then wandering to the kitchen or a fast food place, etc.

timtam163 wrote: »

https://www.ncbi.nlm.nih.gov/pubmed/7124662

To those who don't believe that BMR changes during phases of the cycle. Cited figures indicate a BMR increas of 7-9%. So it's not a ton but it's significant, especially if you're aiming for a 20% deficit and suddenly you're at a 27% deficit.

This article recommends different trainings and nutrition at different times: more carbs during the follicular phase and higher intensity workouts, and more fat + low-intensity exercise during the luteal phase. Almost like a mini bulk/cut cycle every month. YMMV tho.
https://www.t-nation.com/training/hormone-cycle-and-female-lifters

Bookmarked that study for when I have time to read it. (Then go bug one of my nutrition profs about it )

VintageFeline wrote: »

ladyreva78 wrote: »

timtam163 wrote: »

https://www.ncbi.nlm.nih.gov/pubmed/7124662

To those who don't believe that BMR changes during phases of the cycle. Cited figures indicate a BMR increas of 7-9%. So it's not a ton but it's significant, especially if you're aiming for a 20% deficit and suddenly you're at a 27% deficit.

This article recommends different trainings and nutrition at different times: more carbs during the follicular phase and higher intensity workouts, and more fat + low-intensity exercise during the luteal phase. Almost like a mini bulk/cut cycle every month. YMMV tho.
https://www.t-nation.com/training/hormone-cycle-and-female-lifters

Bookmarked that study for when I have time to read it. (Then go bug one of my nutrition profs about it )

As a couple of us have mentioned, Lyle McDonald might, at this point, know more about women's menstrual cycles and how they relate to training and diet more than pretty much every other woman. He has a book coming out soon (please Lyle, soon, 3 years is long enough!) which will cover all of it. He definitely changes women's training for different phases.

Definitely waiting on that as well. I'm vaguely familiar with his work and the little bit I've had time for made me wish I currently had more time for "recreational" reading.

Now that we're back on the rails, instead of eating at maintenance, I tend to volume eat (lots of low calorie food) to make room for something totally nuts like a taco bell burrito or full size candy bar.

I give myself 100 extra calories over my typical maintenence number for 2 days. It'll be insignificant in the end and I'll be less hangry and less likely to sit and be lazy, and thus burn more calories.