Many people notice their cravings ramp up in the week or so leading up to menstruation, especially for sweets, salty snacks and high‑energy foods. There’s a strong biological and hormonal explanation behind this — and it’s totally normal. Cravings during this phase of the cycle often occur alongside subtle shifts in appetite, mood and energy needs as the body prepares for a period.
Here’s a breakdown of why these changes happen and what’s going on inside your body leading up to your period.
🍫 Hormonal Shifts Drive Cravings in the Luteal Phase
The menstrual cycle has multiple phases, and the luteal phase — the period between ovulation and the start of your period — is marked by rising progesterone and fluctuating estrogen levels. These hormonal changes can influence feelings of hunger and appetite in several ways:
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Progesterone increases — which tends to boost appetite and stimulate cravings.
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Estrogen decreases — removing some of its appetite‑suppressing effects.
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Fluctuations in serotonin — the “mood” neurotransmitter — can also make the brain crave foods that increase serotonin, like carbohydrates and sweets.
Research shows that many women report increased cravings for energy‑dense foods like chocolate, desserts, salty snacks and sweets in the late‑luteal phase — typically 3 to 7 days before a period begins. These cravings have also been linked to changes in hedonic hunger and emotional eating tendencies around PMS.
Interestingly, studies have shown that while cravings often increase, there isn’t always a significant change in total daily calorie intake — meaning the desire for food doesn’t always result in more calories eaten overall. However, some research does find women report higher energy and macronutrient intake during the luteal phase compared to other phases of the cycle.
🔥 Does the Body Burn More Calories?
It’s often claimed that your body burns more calories in the days before your period — and there is evidence that resting metabolic rate (RMR) (calories burned at rest) may increase slightly during the luteal phase. Some sources suggest this could translate into burning roughly 100–300 extra calories per day during this time, though the exact amount varies by individual and is not firmly established in large scientific studies.
However, most research indicates that while metabolism does fluctuate slightly across the menstrual cycle, the effect on calorie needs is modest and highly variable from person to person. For example, some studies report a bit of increased resting metabolic rate before menstruation, but others find only minimal or inconsistent differences.
So while it’s understandable to feel hungrier, and your body might burn slightly more energy during this time, experts generally agree the change isn’t dramatic enough to require a large increase in calories for most people.
🍽️ Why Cravings Aren’t Just “In Your Head”
Scientists have shown that craving certain foods — especially high‑carb or sugary options — before your period is a real physiological effect, not just wishful thinking. Hormonal changes can affect brain chemistry, appetite regulation and emotional responses to food, leading many menstruating people to report:
🔹 Stronger desire for sweets and carbohydrates
🔹 Increased emotional eating at the end of the cycle
🔹 More frequent cravings for salty or high‑fat foods
Studies using hunger and food‑craving questionnaires confirm that cravings tend to be higher during the premenstrual (luteal) phase compared with other times in the cycle.
🍫 Common Patterns Women Report
Researchers and nutritionists often describe the following patterns in eating behavior as the period approaches:
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3–7 days before a period: Intense cravings, especially for sweets, carbs and salty snacks.
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Luteal phase peaks: Appetite tends to be higher mid‑luteal phase, often corresponding with peak progesterone levels.
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Emotional factors: Lower serotonin and changes in mood can make “comfort foods” more appealing.
These patterns are familiar to many, and they’re rooted in how your hormones interact with your appetite and energy regulation systems.
🧠 How to Respond to These Changes
While cravings before your period are common, there are ways to manage them without completely derailing your health goals:
✔ Eat balanced meals consistently — protein, fiber and healthy fats help keep blood sugar steady.
✔ Plan snacks ahead of time — healthier options like yogurt with fruit or nuts can satisfy cravings.
✔ Stay hydrated — dehydration can sometimes mimic hunger signals.
✔ Be gentle with yourself — cravings are often a normal part of the cycle due to hormones and emotional regulation demands.
Remember, occasional indulgence in what you’re craving isn’t harmful if it’s part of an overall balanced eating pattern.
🧠 Final Takeaway
Cravings often do increase in the days before a period, especially in the luteal phase, because of hormonal shifts that affect appetite, metabolism and mood. While your body might burn a slightly higher number of calories during this time, the increase is usually modest and varies per individual. Many people experience stronger hunger and cravings for high‑energy foods — largely because of changes in progesterone, estrogen and serotonin — and these responses are backed by scientific research on appetite and menstrual cycle effects.
If you’d like, I can explain how hormonal contraception or cycle tracking might influence cravings and appetite — just let me know!