Quick Answer
It is generally okay and even recommended for some women to eat more calories during their period. The extra calories can help provide energy to counter fatigue and other symptoms. However, the calorie needs are highly individual. Listening to your body’s cues for hunger and eating nutritious foods are better guidelines than trying to follow a specific calorie amount.
Is it normal to crave more food on your period?
Yes, it is very common for women to experience increased appetite and cravings during their menstrual cycle. This is largely due to hormonal fluctuations related to the menstrual cycle.
In the lead up to your period, levels of progesterone begin to decline. Meanwhile, levels of ghrelin – the “hunger hormone” – start to rise. This combination can trigger cravings and make you feel hungrier.
Levels of the hormone serotonin also fluctuate through the menstrual cycle. Since serotonin helps regulate mood and appetite, drops in serotonin just before or during your period can increase food cravings – especially for carbohydrates and chocolate.
So in short – yes, an increased appetite and food cravings are very normal premenstrual symptoms!
Why might I need more calories on my period?
There are a few reasons why it’s common for women to need more calories during their period:
– Fatigue – Your body expends extra energy and effort during your period, which can cause fatigue. Extra calories help compensate for this increased tiredness.
– Cravings – Appetite hormones drive cravings for high-calorie foods before and during your period. Giving in to these cravings (in moderation) provides extra energy to counter fatigue.
– Inflammation – Some women experience bloating, cramping, and other inflammation during their period. Extra calories are often needed to fuel the body’s anti-inflammatory response.
– Low iron – Menstruation causes a slight drop in iron levels. Your body may drive cravings for iron-rich foods to help restore iron stores. These are often higher calorie foods.
– Hormone changes – Fluctuations in hormones like progesterone, ghrelin, and serotonin drive increased hunger and calorie needs.
So in summary, mild calorie increases premenstrual and during your period can help provide the extra energy your body requires at this time.
How many extra calories do I need?
Most women need about 100-500 extra calories per day during their period, compared to other times of the month. However, calorie needs vary significantly based on factors like:
– Activity levels – Active women need more calories to fuel exercise. Sedentary women need less.
– Metabolic rate – Women with faster metabolisms require more energy from calories. Slow metabolisms need less.
– Size – Larger women tend to require more calories in general. Smaller women require less.
– Symptoms – Women with severe menstrual symptoms may need more calories for energy and recovery. Those with mild symptoms need fewer extra calories.
Rather than focusing on a specific calorie number, it’s best to let your natural hunger cues guide how much you eat around your period. If you feel very hungry and fatigued, eat according to your cravings in moderation. Don’t force yourself to eat extra if you don’t feel hungrier than usual.
What are healthy calorie sources?
While it’s fine to indulge cravings in moderation, it’s best to focus on getting those extra calories from whole, nutritious foods. Great options include:
– Fruits – Bananas, berries, apples, mango. Provide fiber, vitamins, minerals.
– Vegetables – Broccoli, spinach, kale, carrots, sweet potatoes. Packed with nutrients.
– Whole grains – Oats, quinoa, brown rice, whole grain pasta or bread. Give steady energy with fiber.
– Proteins – Lean meats, eggs, fish, tofu, beans, lentils. Help stabilize blood sugar and provide sustenance.
– Dairy – Greek yogurt, cheese sticks. Contain protein, calcium, probiotics.
– Nuts and seeds – Almonds, walnuts, pumpkin seeds. Great snacks that provide healthy fats.
– Avocados – Nutrient dense with healthy fats to help reduce inflammation.
– Dark chocolate – Satisfies cravings thanks to magnesium, antioxidants, and mood-boosting properties.
Focus on incorporating more of these nutrient-dense foods into your meals and snacks around your period, rather than empty calorie sources.
Should I avoid any foods?
There are no foods that need to be completely avoided when you have your period. However, it may be beneficial to limit certain items.
Foods that are highly processed, fried, and high in refined sugar may satisfy cravings but provide empty calories without much nutrition. It’s fine to have them in moderation but they shouldn’t make up the bulk of extra calories.
Foods that commonly cause digestive issues may also be smart to limit, as GI upset is a common PMS symptom. These include:
– Greasy, fatty foods
– Dairy products if you are sensitive
– Excess fiber from beans, cruciferous veggies
– Spicy foods
– Caffeine and alcohol, which can disrupt sleep
Again, not necessarily foods that must be avoided altogether. But being mindful of your own reactions to specific foods can help prevent exacerbating menstrual symptoms.
Should I track calories during my period?
Tracking the exact number of calories you consume each day around your period is not necessary for most women. In fact, it can become unhealthy obsession for some.
Rather than tracking every calorie, it may be better to simply check in with yourself and eat according to your natural hunger cues. Does your body seem to be craving more sustenance? Feel free to eat a little more while focusing on nutritious choices. Still not feeling hungrier than usual? Then there is no need to force-feed extra calories.
The key is being mindful of your bodily cues, while also not using your period as an excuse to binge eat or make poor food choices for several days. If you feel the need to track intake for peace of mind, set a reasonable calorie range as a loose guide rather than an absolute restriction.
How can I avoid weight gain around my period?
Many women find they temporarily gain 2-5 pounds around their period, mostly from fluid retention and constipation. To help minimize actual fat gain:
– Don’t severely restrict calories or starve yourself, as this leads to bingeing. Eat according to genuine hunger cues.
– Manage cravings by planning healthy snacks you look forward to, like yogurt and berries.
– Stay hydrated to reduce fluid retention. Drink extra water and herbal teas.
– Limit sodium intake to avoid exacerbating bloating and fluid retention.
– Exercise regularly throughout your cycle to balance hormones and energize your body. Even gentle activities like walking help.
– Manage stress through yoga, meditation, massage. High cortisol worsens cravings and fluid retention.
– Get enough sleep, as fatigue worsens cravings.
– Be patient with your body! Weight fluctuation is normal around your period. Focus on self-care rather than the number on the scale.
With a little mindfulness, you can navigate your period without going overboard on empty calories or obsessing over temporary weight changes.
What about intermittent fasting around my period?
Intermittent fasting diets have become popular for weight loss in recent years. They involve restricting eating to set time periods each day, such as 8 hours of eating and 16 hours of fasting.
For women who follow intermittent fasting routinely, it is generally fine to relax the eating window around the 1-2 days before your period through the first couple days of your period. This allows you to eat according to hunger cues and fuel your body as needed.
However, drastically increasing calorie intake over your normal amounts or binge eating is not necessary and may lead you to feel sluggish. Focus on mindful, healthful eating based on your cravings and energy needs.
Many women find it too difficult to stick to fasting during the ups and downs of the menstrual cycle. It may be wise to take a break from intermittent fasting altogether during this time of the month.
Listen to your unique body cues regarding hunger, rather than rigidly sticking to a protocol that doesn’t honor your fluctuating needs.
Should I follow a special diet for PMS?
There is no one universally recommended dietary approach that will eliminate PMS for all women. However, some women find relief from mild menstrual symptoms by:
– Eating more frequent, smaller meals for steady energy rather than big, heavy meals.
– Staying hydrated with herbal teas, fruit-infused water, electrolyte drinks.
– Getting enough vitamin B6, magnesium, and potassium from whole foods or supplements. Deficiencies may worsen PMS.
– Avoiding excessive caffeine, alcohol, salt, and processed foods, which can exacerbate symptoms.
– Increasing omega-3 rich foods like salmon, walnuts, and avocado to reduce inflammation.
– Enjoying mood-boosting snacks like dark chocolate and berries for their magnesium and antioxidants.
– Tracking symptoms after meals to identify personal food triggers that worsen your unique PMS symptoms. These vary individually.
Overall, a nutrient-dense diet focused on whole foods is optimal for hormonal balance and PMS relief. There is no single “PMS diet” that works for everyone, so tuning into your personal reactions is key.
Conclusion
It is perfectly healthy for most women to increase their calorie intake around their period, especially from nutritious whole foods. How many extra calories needed varies based on your activity levels, metabolism, and the severity of your menstrual symptoms. Rather than tracking calories, focus on honoring your natural hunger cues and cravings moderately. Minimize empty calorie sources and stay active to avoid significant weight changes. Be compassionate with your body throughout the menstrual cycle. With mindfulness, you can navigate your period without guilt or overindulgence.
