Decoding Cravings: Reasons You Eat More Before Your Period Begins

You eat more before your period because hormone changes boost appetite and cravings and raise metabolism slightly.

Why

After ovulation, progesterone rises and metabolism increases by roughly 100 to 300 calories a day. Serotonin dips, which raises carb cravings.

Common

Up to 85% of women have PMS symptoms.

What helps

• Eat protein and fiber.
• Limit sugar and salt.
• Sleep.
• Exercise.
• Magnesium may help.

See a doctor

If cravings come with severe mood changes (PMDD).

Hormone patterns

In the luteal phase (after ovulation), resting metabolic rate rises by about 2.5 to 11 percent, equal to roughly 100 to 300 extra calories per day, according to studies on energy expenditure. Progesterone and estrogen shifts also change serotonin and cravings, particularly for carbohydrates.

• Up to 85 percent of women have at least one premenstrual symptom, and increased appetite is common.
• PMDD, which affects 3 to 8 percent, can include binge-like eating and mood symptoms.
• Low serotonin may drive carbohydrate cravings.

What helps

Include protein, fiber and complex carbohydrates, keep regular meals, drink water and sleep 7 to 9 hours. Plan healthy snacks such as nuts, yogurt or fruit. Magnesium and calcium supplements have shown some benefit in trials, but check with a doctor. See a doctor if mood or eating changes are severe or disrupt life. Treatments for PMDD include SSRIs and hormonal birth control.

Hormone patterns

Appetite typically rises in the luteal phase (the week before a period) as progesterone increases, along with energy expenditure that rises by about 100 to 300 calories a day. Serotonin changes cause carbohydrate cravings.

What helps

Eat protein and fiber, sleep well, and include complex carbohydrates. Severe mood symptoms may suggest PMDD, which affects 3 to 8 percent of women.

Metabolic changes

Resting metabolic rate increases by about 8 to 16 percent in the luteal phase, according to a 2020 meta analysis, adding roughly 100 to 300 calories a day. Serotonin and estrogen changes lead to cravings for carbohydrates and chocolate. Sleep disturbance in the premenstrual week adds to appetite.

Handling cravings

Eat balanced meals with protein, whole grains and healthy fats, and plan snacks like nuts or yogurt. Magnesium and calcium supplements had modest benefit in PMS trials. Exercise helps. If mood symptoms are severe, interfering with life, ask about PMDD, which responds to SSRIs and hormonal treatments.

Based on data from the American College of Obstetricians and Gynecologists and the Menopause Society