For those who menstruate and have changes in hunger before or during period. Do you make any changes on your windows? I do 18:6, but PMS is hitting with all its glory and I’m STARVING!!!
I just read “Fast Like a Girl” and it says:
Day 1-10: “power phase” = all fasting lengths are welcome (IF/EF)
Day 11-15: “manifestation phase” = < 15 h
Day 16-19: “power phase” (see above)
Day 20-bleeding starts: “nurture phase” = no fasting
Why we should not fast the week before our period: Fasting induces small cortisol spikes but any increase in cortisol threatens the production of progesterone, which is the star hormone during this phase of our cycle.
Why we should fast during our period: Our body is focused on estrogen production. Estrogen doesn’t like too high insulin –> the lower, the better, which we can achieve with fasting.
I don’t really fast while I’m on my period, especially the 2 days before and the first 2 to 3 days. I know you can and generally I’ll expand my eating window to 10ish hours but if I’m hungry and I know I’m coming up to, or on my period then I’m going to eat.
You have changes in hormones during this time, I think it’s progesterone and oestrogen which results in cravings for high calorie foods. Probably why there’s the whole chocolate and carb cravings that’s associated with being on your period. You need the extra calories because you need that energy to rebuild the uterine after shedding during your period.
Definitely don’t feel bad about eating more than you usually do during this time, it’s normal and your body knows what it needs.
I don’t fast the day before and first 2-3 days depending on the heaviness, cramping and overall feel.
I’ve had trouble with my period and weightloss/gain in the past, so I try to listen to my body and indulge in good food to manage my cravings like healthy fats, veggies and protein.
And there’s always a woosh as the cycle ends so I don’t stress about it.
I have the same problem when I’m PMSing, it’s so difficult to stick to my routine. I try to just do 12:12 at the minimum, longer fasting if I can. I feel like I do slow down significantly, or even gain weight if I’m really bad with my diet that week; but don’t let one or even a couple weeks discourage you from the whole lifetime of benefits! If you feel good, you’re doing great
I’m fine on my period. Its the week and a half before which is annoying.im hungrier, I have more cravings, less motivation to do anything. Its good now I know why I’m feeling the way I do - I just stretch out my eating window until I feel like it’s not an issue any more
I honestly think you need to listen to your body, and give yourself permission to adjust if that’s what your body needs.
I’m on my 7th day of 16/8 (after doing 5:2 for. few weeks), and I got my period on day 6. Whilst I found that I was actually hungry during my fast window on day 7 (so far, I haven’t been) it’s manageable.* So for me, I wouldn’t change… but that doesn’t mean an adjustment isn’t exactly what your body needs.
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** One of the great things I’ve notices with 16/8 so far, is that I am more conscious of what my body needs, so I was able to determine that my hunger was less likely due to my period and due to the fact that I haven’t been eating enough during my eating windows.*