Have you ever seen that your hunger, energy, or even weight appears to vary around the hour of your period? You are not imagining anything; your metabolism can actually be affected by your menstrual cycle. But don’t worry; once you know what’s going on, you can handle it well.
What is the BMR all about?
So, BMR, or Basal Metabolic Rate, is the number of calories your body needs to stay alive for a whole day to do things like breathe, pump blood, and stay warm. It’s the energy your body needs to relax and function normally.
How Your Cycle Affects Your BMR?
There are several stages to your menstrual cycle : the follicular stage (the primary half), ovulation (mid-cycle), and the luteal stage (the final part). The chemicals that manage everything during these stages can really change your BMR.
Follicular Stage (Day 1-14) : This starts off on the principal day of your period and runs until you ovulate. Your BMR remains pretty predictable during this time, despite the fact that estrogen is slowly rising.
Ovulation (around Day 14) : During ovulation, your BMR may show a tiny bump. It’s not much, but it’s there.
Luteal Phase (from Day 15 to Day 28) : This is the exciting part. Your progesterone levels rise after ovulation, preparing your body for pregnancy. Your body may burn a few more calories at rest as a result of this, increasing your BMR by 5 to 10%. That may be the reason you feel hungrier or start craving comfort food assortments during this time.
Is it possible to eat more in this way without gaining weight?
Sort of, but not really. Indeed, your BMR goes up a little, so your body consumes a couple of additional calories, yet insufficient to go wild with snacks. During this time, overeating can still result in weight gain. In addition, even if you don’t actually gain fat, your hormones might cause water retention, which makes you feel bloated and a little heavier.
Step by step instructions to Deal with Your Eating routine During Your Period
Pay attention to Your Body : Assuming you’re hungrier, go for food sources that fill you without pressing on the calories — think of protein, fiber, and good fats as a combination in your plate.
Keep hydrated : Your ally is water! It keeps things moving and reduces bloating.
Eat in Balance : Healthy fats, vegetables, protein, and a little bit of everything keeps your energy levels stable and cravings under control.
Move along : Regardless of whether you’re feeling drowsy, a touch of activity can support your mindset and assist you with dealing with those desires.
In conclusion, it is true that your BMR increases slightly during your period, resulting in an additional calorie burn. But that doesn’t mean you should eat everything in the box. You can make better decisions and continue to feel your best throughout the month by understanding how your cycle affects your metabolism.
References :
- Solomon, S. J., Kurzer, M. S., & Calloway, D. H. (1982). Menstrual cycle and basal metabolic rate in women. The American Journal of Clinical Nutrition, 36(4), 611-616.
- Stubbs, R. J., Hughes, D. A., Johnstone, A. M., Rowley, E., Reid, C., Elia, M., & Blundell, J. E. (2000). https://pubmed.ncbi.nlm.nih.gov/11103211/
About the author
Asma Siddiqua
Asma Siddiqua is a Senior Consultant and Clinical Dietitian at ProGen Weight Management with over 5 years of experience in managing obesity and related co-morbidities. She specializes in reversing diabetes and helping clients achieve and maintain healthy body fat percentages. Asma is dedicated to providing personalized, evidence-based dietary guidance to support sustainable weight loss and improved overall health.
About the author
Asma Siddiqua
Asma Siddiqua is a Senior Consultant and Clinical Dietitian at ProGen Weight Management with over 5 years of experience in managing obesity and related co-morbidities. She specializes in reversing diabetes and helping clients achieve and maintain healthy body fat percentages. Asma is dedicated to providing personalized, evidence-based dietary guidance to support sustainable weight loss and improved overall health.
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