Bloating, tighter chest, lighter sleep, changeable mood… A few days before your period, the manifestations of premenstrual syndrome (PMS) increase. Among them, an almost permanent feeling of hunger, sometimes accompanied by cravings targeted at sweet foods. This period of the cycle, called the luteal phase — the one which begins after ovulation and precedes menstruation — is accompanied by hormonal upheavals which directly influence appetite and eating behaviors.
Hormones that stimulate appetite and sugar cravings
During the luteal phase, progesterone increases to prepare the body for possible pregnancy. This hormone has the effect of stimulating the appetite and slightly increasing the basic metabolism: the body expends more energy at rest, which can explain greater hunger, even without changing physical activity.
But as your period approaches, estrogen and progesterone levels drop. “As progesterone has an anxiolytic action, its reduction can promote anxiety disorders with compulsions for sugar“, explains Marie-Laure André, dietician-nutritionist in a previous article. At the same time, the drop in estrogen leads to a decrease in serotonin, a key neurotransmitter in mood regulation. Result: irritability, mood swings… and increased attraction to fast carbohydrates, capable of temporarily stimulating the production of serotonin and providing a feeling of comfort.
These cravings, often oriented toward fatty and sugary foods, do not affect all women, but can promote temporary weight gain.
Adapt your diet rather than fight against cravings
Rather than feeling guilty or trying to resist at all costs, specialists recommend anticipating. First rule: avoid long periods without eating, which accentuate variations in blood sugar and encourage sudden sugar cravings.
On the plate, the objective is to focus on structured meals, combining:
- Proteins (eggs, fish, tofu, poultry, etc.);
- Fiber (vegetables, fruits, legumes);
- Carbohydrates with a low to moderate glycemic index (lentils, quinoa, sweet potato, oatmeal, whole grains).
This combination promotes satiety and limits blood sugar peaks responsible for cravings. “Eating well also helps avoid certain deficiencies, particularly iron and magnesium, which can increase fatigue and irritability.“, recalls Marie-Laure André. Magnesium, in particular, is recognized for its anti-stress properties.
For the most sensitive, providing satiating snacks can also help: natural yogurt with fruit, a handful of almonds or a slice of oilseed butter can help channel impulsive snacking.
Sleep, sport and stress management: often underestimated levers
Diet isn’t everything. Insufficient sleep disrupts hunger-regulating hormones, such as ghrelin and leptin, and amplifies food cravings. Ensuring quality nights is therefore essential during this period of the cycle.
Practicing endurance physical activity — brisk walking, running, cycling — can also help limit weight gain and regulate mood by stimulating the production of endorphins. Finally, relaxation techniques (meditation, sophrology, breathing) help to reduce stress and eating compulsions.
Good news: the weight gain observed before menstruation is most often transient. With the return of menstruation and hormonal stabilization, appetite is regulated naturally. Understanding these mechanisms allows you to live this period better, without guilt or excessive restrictions.