034. On Beating Period Cravings
Hey Mama,
Hormones, hormones, hormones. Questions I get super often are ones like: How can I beat hormonal cravings? How does my cycle and hormones impact performance? How can I lose weight during that time of the month?
Here’s the lowdown:
Over the course of your menstrual cycle, your calorie needs fluctuate both due to calorie needs, sex hormones, and the increase in energy demand.
Most women are under consuming calories. Seriously. Friendly reminder? 1200 calories isn’t enough.
For women, estrogen has a large regulatory role in fat metabolism.
Your menstrual cycle is broken down into two phases:
Follicular. Your follicular phase is marked on day 1 of your period, and lasts for on average 14 days. Your hormones for the first 4-5 days are at their lowest (think estrogen, progesterone, and a few others). Around day 4-5, Estrogen and Follicle Stimulating Hormone rise in anticipation of ovulation (what needs to happen to get pregnant). In this phase, your appetite is lessened, you have increased insulin sensitivity, you burn less fat, inflammation and muscle damage can be higher with workouts, you may feel like you recover slower, and you can eat in a calorie deficit (around 10% of whatever your TDEE is) and lose fat.
Luteal. Your luteal phase is marked around days 15-28 of your cycle. Once the follicle (egg) gets big enough - you’ll have a spike in estrogen around days 12-14. Your estrogen (will make you retain water) and progesterone levels will peak around days 20-24, and your total calorie needs actually increase anywhere from 2.5-11% (which is why you all come to me and tell me you’re starving and binge days before your period). Also, in this phase since your calorie needs increase, the way your body burns your protein and fat actually increase due to the upregulated metabolism. In this phase, your body temperature is actually increased - so be mindful if you are running outside in the heat, and make sure you are adequately hydrating (at least 100 oz/day).
Your muscles are warmer, strength levels are high, and it’s the best attempt for a personal best during ovulation.
So, what does this mean for you if you want to lose weight?
You can track your period and hone in on your follicular/luteal phases.
You can find your TDEE here
For your Follicular Phase (Remember days 1-14 of period), take your TDEE, and cut calories by 10% if your goal is fat loss. You can take those calories, and split them into your macronutrients (protein 30%, carbs 40%, and fat 30%).
For your Luteal Phase (around days 15-28 of your cycle), consider taking your TDEE calories, adding 5% (to account for the increase in your calorie needs around this time), and then cut those numbers by 10%. This gives you a little increase in calories while still going for fat loss (and preserving your lean muscle mass).
Remember, during the Luteal phase you have an upregulation of protein and fat, and you may be craving more saltier/sweet foods during this time - so you can play with your macro percentages (maybe increasing your carbs a bit).
Hopefully that is a helpful little hormone lesson for you, how it affects your performance, and nutrition.
As always, I love hearing from you. Tell me what’s going on? Was this helpful? Did one or two things resonate with you?
Xx
Molly
P.S. If you want help feeling fuller, longer, then you need to understand Macros! Feel free to check out Macros 101, my 1-hour workshop all about macros, how to set them, and track them.
