Menstrual Cycles & Cravings During Fat Loss

WHERE MY GIRLS AT????

I want to direct this blog post to all the ladies out there that struggle with issues concerning their cycles during, specifically during a fat-loss stage.

Let it be clear that I have no idea, nor am I trying to pretend I’ve experienced menstrual cycle issues (thank god). I will also mention that I completely understand that not all cycles are the same.

The reason why I want to talk about some of these issues is because I don’t think it’s spoken about enough. There are women out there struggling with the similar issues and it’s time I did my best to help where I can.

I haven’t met a female that doesn’t struggle to adhere to a their planning at some stage during their cycles. For most, during their period is the most difficult time, others leading up to it.

The basics of fat-loss are simple (in theory). If you aren’t losing weight, you’re eating too much and moving too little.

The females I have spoken to and gathered information from, the biggest struggle is not eating the house down during their period or leading up to it.. When/if this happens, it leaves the women feel terrible, like they’ve failed and gone backwards. Adding into the mix, your hormones are all over the place. I can only imagine, that’s not a nice place to be.

Food Cravings & Fat-Loss - Pre Menstruation

I’m sure most females at some point, will have a huge desire to devour the sweets cupboard. Food cravings are usually more prevalent toward the end of of the menstrual cycle, leading up to the period. This is likely caused by the roller coaster style hormone fluctuations going on inside your body.

Why carbs? Carbs are obviously delicious but on a deeper level, carbs can cause an increase in serotonin (feel good hormone) which is almost like you’re self medicating your symptoms with ice cream.

Its pretty safe to say for most females, this starts to occur during week 4 (toward the end of the luteal phase) and roll into the first part of your period (Menstruation). If you’re familiar with your own cycle you’ll probably know when this starts to occur.

How do I suggest you best deal with food cravings?

Usual scenario.. meet Barbs.

Barbra is doing great on her new calorie defect based eating plan, has been seeing some great results then comes along food craving weeks. Barbs is determined to stick to her “clean foods” and exercise regime to smash her goals.

Here is how the first day of the downhill looks.

Breakfast is fine as it usually is… on the way to work, barb sees the golden McDonalds arches. She thinks to herself, I could go a hash-brown but decides against it. She gets to work and is immediately irradiated by Steve, her coworker. Looks over to Susie and she’s enjoying a hot cross bun. Barbara doesn’t like hot cross buns but she does now.

At some point, Barbara will either crack the shits and over indulge in a tub full of ice cream covered in more chocolate with something random on the side she didn’t even know she had in the house. She will go to bed feeling full but defeated, like she has ruined all of her progress and like she’s even worth off than she started her fat loss stage. You can thank those beautiful hormones for helping with that. She say’s never again… but something similar happens again days to come.

Sound like you? You get my point.

Some time ago, I would have suggested you toughen up and don’t give into temptation…. Sometime ago I was a dick.

Here is what I suggest you do to keep yourself moving forward without feeling bad during these time.

• Don’t ignore the fact that they’re coming.

• Plan for them

• Manipulate daily meals to allow for sweets

***For those who are following me and more work, you should have heard about calorie tracking by now. If you are unaware of this, please see my blog “how to successfully and accurately track calories” available on 10/04/2020

Most people are in a deficit of anywhere between 200-500. This number should be adjusted to a smaller deficit , or even return to maintenance for the days you are trying to avoid over eating.

Eating at maintenance will not yield any fat loss for those few days but it will give you piece of mind that you aren’t going backwards. It makes far more sense to allow for extra food, instead of collapsing into a puddle of unlimited sweets..

Let me bring back Barbra:

Barbra’s fat loss calories: 1650

Barbra’s maintenance calories: 2150

Barbara’s available calories before altering her normal food: 500

Barbara’s available calories before altering her normal food: 700-900

f we were to use these calories for sweets, here some examples of what she might be able to add into her diet without having to worry about fat gain.

• 3/4 of a large block of cad bury chocolate

• A whole tub of halo top ice cream & 2 original kirpsy kreme donuts

• 1/2 a meat lovers dominos pizza

Now one thing I will mention is that the more sugars and fats of this nature that you consume, the more you’ll want. So you will need some self control.

Here are some healthier options to help control your cravings

• Choose complex carbohydrates such as whole grains, brown rice, barley, beans and lentils.

• Minimise or avoid caffeine and alcohol.

• Eat more calcium-rich foods, including green leafy vegetables and dairy. O

• Try magnesium supplementation.

conclusion

Most females will encounter a similar situation. The only way you can continue to progress is to plan. All women will face different challenges with their menstrual cycles but the process will always stay the same.

Just remember! Just because you aren’t moving forward, doesn’t mean you’re moving backward.

You’ve got this ladies.

If you feel like this will help a friend or is worth a share on social media, please share it with them. If t helps you, let me know.