Why You Crave More Before Your Period & What to Do About It
You know that feeling right before your period hits: The pint of ice cream, bag of chips, and that leftover cookie you forgot about suddenly become non-negotiable?
If you’ve ever felt like your cravings ramp up before or during your cycle, you’re definitely not imagining it AND you’re not alone. In fact, there are real hormonal shifts happening that can make hunger, mood swings, and food fixations feel way more intense.
Let’s break it down and talk about what’s going on, and how to work with your body instead of feeling like you’re constantly fighting it.
🧠 What’s Actually Happening With Your Hormones
In the week leading up to your period (aka the luteal phase), estrogen takes a dive and progesterone rises. This hormonal shift affects everything from your appetite to your energy, and even your serotonin levels (that feel-good brain chemical).
Less serotonin = more cravings, especially for carbs and sugar. It’s your body trying to boost serotonin the quickest way it knows how — through food.
On top of that? Your metabolism actually increases slightly during this phase — you burn around 100–300 more calories per day. So yes, your body is hungrier. And no, you’re not crazy.
😩 Why the Cravings Feel So Intense
Between the hormone rollercoaster and the drop in mood-regulating chemicals, your brain and body are both basically saying:
"Hey, I need fuel, comfort, and stability — now."
It’s not just about willpower. It’s biology.
Some common things I see with clients:
Cravings for chocolate, salty snacks, or carbs
Bloating or fluid retention
Mood swings or irritability
Fatigue and low motivation
Trying to fight it with strict rules usually just backfires. The better approach? Learn to expect it, plan around it, and nourish your body with smart choices.
✅ What to Do Instead
Here’s what I recommend to support cravings without throwing goals out the window:
1. Don’t Skip Meals
Eat balanced meals consistently throughout the day. Skipping meals without a plan leads to blood sugar crashes and make cravings worse. Make sure adequate protein!
2. Build Satisfying Snacks
Think protein + fiber + fat. A few go-tos:
Greek yogurt + berries + granola
Chocolate protein smoothie with spinach and peanut butter
Apple slices + almond butter + greek yogurt
Cottage cheese + dark chocolate chips + cinnamon
3. Magnesium is Your Friend
Many people are low in magnesium, which can make PMS symptoms worse. Try adding in:
Pumpkin seeds
Dark chocolate
Spinach
Avocados
4. Hydrate, Especially If You’re Bloated
Dehydration can feel like hunger and make bloating worse. Add some electrolytes or lemon + salt water if needed.
5. Honor the Cravings (Without Going Off the Rails)
Sometimes a little dark chocolate or a comfort meal actually helps you stay consistent long-term. The key is staying intentional. Not every craving needs to be shut down — some just need to be redirected. Pair with some protein and avoid the guilt!
Your Body Isn’t “Broken” — It’s Just Asking for Support
Let’s be clear: cravings before your period aren’t a failure. They’re feedback.
Your body is doing something incredibly complex every month — the least we can do is listen to it and give it the nutrients (and grace) it deserves.
If you’re looking for more high-protein, hormone-friendly recipes to help balance cravings and feel better throughout your cycle, check out the snack section on KevEats.com — or shoot me a message @KevTheDietitian on Instagram if you want something customized.
