Dear Melissa,
It’s Day 15 of my Whole 30. My cravings for something sweet and my snacking habit have been easy-peasy… until this week. It’s the week leading up to my period. I normally experience intense PMS cravings for sweet and sugary things. This month, I’m also feeling hungry quite often. In this case, should I snack or not snack? Are there other ways to deal with cravings and increased hunger during my period on the Whole30, without encouraging old habits? —Cookie Monster
Hi Cookie,
It’s common to crave sugar, feel extra-hungry, and experience depleted willpower during this point in your cycle, called the luteal phase (between ovulation and when you get your period).
Understanding the Luteal Phase
That’s not just your experience; there’s science behind it! This article from mindbodygreen summarizes why you might need more calories/energy during this time period, while this one explores the heavy energetic needs of ovulation, and suggests that during the luteal phase, energy is diverted away from self-regulatory areas of the brain to support reproductive functions. (That’s just a fancy way of saying, “If your reproductive system is demanding a lot of energy, your brain might not have enough to keep your willpower center strong.”) During the luteal phase, we also see a slight rise in our metabolism, which means our carbohydrate requirements increase. At the same time, progesterone can cause fluctuating blood sugar levels, which can lead to sugar cravings and hunger.
So the first thing I want to say is it’s not just you. It’s very normal to experience more volatile feelings of hunger and cravings around food (even for menstruating people NOT on the Whole30), so don’t feel like you’re doing something wrong here, okay?
Whole30 Strategy: Nutrient-Dense Mini Meals
Now, to your question! I’d recommend adding a snack or mini-meal if you are hungry. It’s entirely possible your body just needs more calories during this metabolically-demanding time. Also, on the Whole30, we’re always eating to satiety, so if you’re hungry, eat! But what if you’re not really hungry, it’s just a craving?
You can figure this out by asking yourself, “Would I eat grilled chicken and broccoli right now? Or do I just want something sweet, like a Larabar or dried fruit?”
If you’d take the chicken and broccoli, that’s a good sign that you’re legitimately hungry! In that case, please do add another meal or a balanced snack, ideally with carbs, protein, and fat. You may also need to make your meals bigger in the days leading up to your period. Specifically, you could up your carbohydrate intake from starchy veggies and/or fruit, as a way to preemptively provide your body with extra energy. Some (including myself) have found that adding more sweet potatoes or white potatoes, winter squashes, and/or fruit to your regular meals in the five-ish days before your period can help calm cravings.
If all you want is something sweet, then you’re just having a craving. Still, you can handle this one of two ways. You can acknowledge the craving, then eat something anyway. As long as you’re putting Whole30 food in your mouth, you’re doing it right. If that craving feels overwhelming, especially during this phase of your cycle, then eat a snack. Again, try to include some protein and fat for satiety and blood sugar management. If you’re making progress changing your habits and have capacity to acknowledge the craving, but not act on it, practice a distraction technique (like texting a supportive friend, going for a short walk, tidying or cleaning, or answering some emails) until it passes. And it will pass, in just a few minutes!
The “Perfect Whole30” doesn’t exist
Finally, remember that your only job right now is to stick to Whole30 foods. If you find during your program that you’ve eaten more fruit than you meant to, leaned hard on that unsweetened almond butter, or snacked twice a day during your PMS period, that’s okay! You’re doing great! You stuck to Whole30 foods, you listened to your body, and you held to your commitment. There is no such thing as the PERFECT Whole30. Do the best you can (with this level of awareness, you’re doing fantastic!) and I promise you, that is Whole30 success!
Best in health,
Melissa
