Why am I so hungry before my period?
Being hungry before your period is normal. In the luteal phase, progesterone nudges your metabolism up slightly, so you burn a little more energy, and studies show people eat more then. Falling estrogen and serotonin can also trigger cravings for carbs, sugar and fat. Regular meals with protein and fiber help keep the hunger steadier.
Why your appetite goes up
- You burn a bit more. Resting energy use rises slightly after ovulation, as progesterone raises body temperature. A review of the research found energy intake and energy spending both tend to be higher in the luteal phase.
- Serotonin dips. Falling estrogen can lower serotonin. Carbohydrates help the brain make serotonin, which may be why bread, pasta and chocolate feel so comforting.
- Cravings are real. People report more frequent cravings for high-carb, high-fat foods in the luteal phase than in the first half of the cycle.
- Sleep and mood. Poor sleep raises hunger hormones, and low or anxious moods make comfort food more tempting.
How much extra hunger is normal?
The extra energy your body uses is modest, roughly the size of a snack a day, so feeling a bit hungrier is your body asking for something real. It isn't a lack of willpower. The trick is to meet that need with food that keeps you full and steady, rather than fighting it until a craving wins.
What helps
| Try | Why |
|---|---|
| Eat every 3 to 4 hours | Avoids big blood-sugar dips that fuel cravings |
| Protein at every meal | Eggs, yogurt, beans, fish, tofu keep you fuller for longer |
| Complex carbs | Oats, wholegrain toast, potatoes: comfort with steadier energy |
| A planned treat | A square of dark chocolate with nuts satisfies without a crash |
| Calcium-rich foods | Linked with fewer PMS symptoms in studies |
| Sleep | Short sleep makes hunger and cravings stronger |
More ideas in luteal phase food and period cravings.
Many people weigh a little more before their period, mostly from water, not fat. It usually goes down again after your period starts. See weight gain before your period.
Hunger, mood and your cycle
Hunger before your period often travels with mood changes: irritability when you're hungry, comfort eating when you're low. Knowing when your luteal phase starts lets you plan easy, filling meals and snacks for those days, which helps your mood as much as your appetite.
See a doctor if eating feels out of control, if you binge regularly before your period, if hunger comes with extreme thirst or weight loss, or if mood changes before your period are severe. Binge eating before periods can be part of PMDD, and help is available.
Frequently asked questions
How many days before my period does hunger start?
Often about a week before, in the second half of the luteal phase, easing once your period starts.
Why do I crave chocolate before my period?
Likely a mix of serotonin dips, comfort and habit. See why you crave chocolate.
Does sugar make PMS worse?
Big sugar spikes and crashes can worsen irritability and tiredness for some people. See does sugar make PMS worse.
Is it OK to eat more before my period?
Yes. Your body uses a little more energy then, so a bit more food is reasonable.
Sources
- Davidsen L, Vistisen B, Astrup A. Impact of the menstrual cycle on determinants of energy balance. Int J Obes (2007)
- Office on Women's Health: Premenstrual syndrome (PMS)
- Thys-Jacobs S et al. Calcium carbonate and the premenstrual syndrome. Am J Obstet Gynecol (1998)
This page is for information only and isn鈥檛 medical advice. If something worries you, please talk to a doctor.
Keep reading
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