Many women experience increased appetite and cravings during the days leading up to their period or while menstruating. As a result, you may wonder if giving in to those cravings will cause you to gain weight.
Quick Answer
Eating more calories than you burn during your period can lead to weight gain, just like at any other time of the month. However, periodic weight fluctuations related to fluid retention and bowel changes are common and do not necessarily represent true fat gain.
Do I Need More Calories on My Period?
Your calorie needs remain relatively stable throughout your menstrual cycle. There is no physiological reason that you need to eat more calories during your period.
That said, it’s normal for appetite and cravings to fluctuate:
- Appetite may increase in the days leading up to your period due to hormone changes.
- Food cravings may intensify during the days before and at the start of your period.
- Some women experience increased hunger and cravings during menstruation itself.
Giving in to temporary cravings is fine. Problems arise when you regularly consume far more calories than needed over multiple days.
Common Causes of Increased Appetite Around Your Period
Several factors can trigger an increase in appetite and cravings around your period:
Hormone Changes
Shifting estrogen and progesterone levels affect brain chemicals involved in appetite regulation:
- Rising estrogen levels can increase appetite.
- Progesterone can stimulate food cravings.
Inflammation
Some women experience inflammation during menstruation, which may temporarily increase appetite hormones like ghrelin.
Stress and Mood Changes
Premenstrual syndrome (PMS) involves mood changes that may prompt emotional eating. Stress can also trigger cravings.
Fatigue
Fatigue and irritability during your period may lead to cravings for quick energy sources like sugary or salty foods.
Bowel Changes
Some women experience constipation or diarrhea around their periods, which can affect appetite.
Does Eating More on My Period Lead to Fat Gain?
Eating more calories than your body needs causes fat gain regardless of where you are in your menstrual cycle. However, increased calorie intake on its own does not guarantee weight gain.
Here are a few reasons why eating more on your period may not always lead to fat gain:
Accounting for Cravings Within Your Calorie Target
You can strategically account for cravings within your daily calorie target:
- Build your meal plan around foods that satisfy cravings.
- Allow yourself a small treat portion that fits into your calorie budget.
- Adjust other meals and snacks to balance out any treats.
This approach prevents overall overeating beyond your needs.
Short-Term Eating Pattern Changes
Slightly increasing calorie intake for a day or two is unlikely to lead to fat gain, as long as you get back on track when cravings subside.
Problems surface when you continue eating well past fullness every day of your period long-term.
Water Retention Masking Fat Loss
Some women retain water before or during their periods, which can hide progress when stepping on the scale.
Once water weight drops after your period, you may see that you’ve still lost fat despite eating more on certain days.
Bowel Changes
Diarrhea or constipation around your period can cause body weight to fluctuate up and down several pounds. These shifts do not reflect gains or losses in actual fat mass.
Tips to Avoid Fat Gain When Eating More on Your Period
Here are some tips to indulge your cravings without gaining fat during your period:
Slow Down
Eating too fast can cause overeating before fullness signals have time to kick in. Slow down and check in periodically about whether you still feel hungry.
Control Portions
Don’t keep eating from a large package of food. Pre-portion treats into individual servings to help curb overeating.
Protein and Fiber
Choose snacks higher in protein and fiber. They provide more lasting fullness compared to sugary and starchy options.
Manage Stress
Try yoga, meditation, or other relaxation techniques to lower stress levels and emotional eating.
Stay Hydrated
Thirst signals can feel similar to hunger. Drink plenty of water and other fluids to prevent false hunger.
Plan Ahead
Having healthy snacks on hand makes it easier to avoid poor choices when cravings strike.
Balance Calories
Cut back a bit during the days before or after your period to balance out any extra intake on heavy craving days.
Exercise
Staying active can help burn extra calories and regulate appetite hormones.
What Causes Bloating and Water Retention During Your Period?
Bloating and water retention are common premenstrual and menstrual symptoms. Causes can include:
Hormone Changes
Rising estrogen and progesterone affect fluid regulation in your body, which can lead to bloating.
Constipation
Progesterone can slow digestion, potentially leading to constipation and bloating.
Sodium Intake
Consuming salty foods before or during your period promotes water retention.
Uterine Contractions
The uterus contracts to shed its lining during your period, which can push on the abdomen and cause bloating.
Prostaglandins
These compounds involved in menstrual cramping also affect the gastrointestinal tract and may contribute to bloating.
Does Water Retention Lead to Fat Gain?
Premenstrual water retention does not indicate fat gain. Once your period ends, you will likely experience a drop in scale weight as excess fluid releases.
However, regular and persistent fluid retention could potentially lead to fat gain over time by:
- Masking fat gain on the scale, so you miss cues to adjust diet or exercise habits.
- Promoting overeating due to bloating or feelings of heaviness.
- Causing fatigue that limits physical activity needed to burn calories.
To counteract these issues, track your calorie intake, activity, and other measurements of progress in addition to your weight.
Tips to Relieve Bloating During Your Period
You may not be able to prevent bloating completely during your period, but the following strategies can help provide some relief:
Reduce Sodium
Limit salty foods to avoid exacerbating water retention.
Up Your Potassium
Eat potassium-rich foods like bananas, avocados, and leafy greens to help balance sodium levels.
Limit Bloat-Promoting Foods
Avoid gassy foods like beans, cruciferous vegetables, carbonated beverages, and sugar alcohols.
Stay Active
Light-to-moderate physical activity can stimulate digestion and relieve constipation.
Try Over-the-Counter Diuretics
Consult your doctor about taking diuretics to reduce fluid retention.
Take an Anti-Gas Supplement
Products containing simethicone can help move gas bubbles through your system.
Manage Stress
Chronic stress worsens hormonal shifts that contribute to bloating.
The Bottom Line
Eating more than usual during your period only leads to fat gain when excess calories are consumed consistently over time.
Aim to satisfy cravings in moderation alongside your normal balanced diet and regular activity routine. Be mindful of eating past fullness just because certain foods sound really good.
Also, view the scale thoughtfully around your period. Temporary fluctuations in weight from fluid shifts and bowel changes are common and unlikely to reflect actual fat changes occurring during one menstrual cycle.
While unpleasant, a little monthly bloating is normal and unlikely to have lasting consequences on your weight if you continue following a healthy lifestyle. See your doctor if severe menstrual-related bloating persists over several cycles.
