There are a few theories as to why women crave chocolate and other sugary/fattening things in the week or two before their periods. One thing that is for certain is that cravings do happen for many women-- and sometimes it's hard to resist throwing out every nutritional lesson we've ever learned and gorging on pizza and Haagen Dazs.
While a treat every now and then is perfectly normal and even encouraged, a whole week of indulgence might throw a wrench in our health goals. Here are some ways that you can beat those monthly cravings:
1. Eat Carbs (Just Make Sure They're Complex)
In this case, it's best to fight fire with fire. Eating plenty of complex carbohydrates like sweet potatoes, low-sugar cereals, and whole grain breads or pastas can help prevent cravings for sugar. When these foods are eaten, they increase levels of a chemical in your body that helps keep carb cravings at bay.
2. Avoid Simple or Processed Sugar
Although your body responds kindly to complex carbohydrates, it doesn't react well to processed and simple sugars. Simple sugars increase your insulin levels (a response to elevated blood sugar levels), which in turn drops your blood sugar. This drop in blood sugar triggers hunger, which starts the whole process over again. To avoid this vicious cycle, stay away from simple or processed sugars: pastries, packaged sweet treats, table sugar, etc.
3. Eat Fat (Essential Fat, That Is)
Foods that are high in essential fatty acids such as salmon or avocados are helpful for controlling cravings. The "good" fats slow absorption of carbohydrates, stabilize blood sugar levels, and reduce or completely get rid of cravings. They also provide more satiation than simple sugars, keeping you fuller longer.
4. Get Plenty of Sleep
Nothing makes you crave carbohydrates more than lack of sleep. Because your brain knows that those sweet treats will give you a quick burst of energy, it will be sending you signals in the form of carb cravings. Inadequate sleep also leaves you irritable and less likely to be able to control those cravings. Get in 7-9 hours of sleep in order to stave off cravings and stabilize your mood throughout the day.
If you've done all you can and still can't shake that craving, it's okay to give in once in a while. Being too restrictive may lead to overeating later. It's best to just have a little bit of what you're craving. Can't get your mind off of chocolate? Have a few squares of the dark variety, which contains more antioxidants and fiber. Is it pizza that is keeping you up at night? Grab a slice of thin crust with lots of veggies (make it at home to cut down on the sodium and save cash).
Sources:
http://www.webmd.com/diet/features/is-pms-sabotaging-your-diet?page=4
http://img2.timeinc.net/health/img/web/2013/01/slides/pms-chocolate-400x400.jpg
http://cdn2.blisstree.com/wp-content/uploads/2011/11/stk78901cor.jpg
http://brittanyherself.com/cgg/wp-content/uploads/2011/09/1352391_52222941-e1316654230252.jpg
http://www.tuscany-diet.net/wp-content/uploads/2012/08/Foods-rich-in-omega-3-fatty-acids.jpg
http://blog.doctoroz.com/wp-content/uploads/2013/05/woman-sleeping-rest.jpg
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