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hunger and dieting while on your period...



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CHOCOLATELEA
SparkPoints: (2,398)
Fitness Minutes: (1,180)
Posts: 128
5/29/13 12:41 A

Maybe add a little fat in? A tsp/tbsp of olive oil on a salad, an avocado etc.



BLOOGRL
SparkPoints: (10,382)
Fitness Minutes: (2,093)
Posts: 381
5/28/13 8:54 P

ALSO: With water-weight gain/bloatiness/puffiness...they have this AWESOME product you can buy..pretty much anywhere that you take starting approx 4-5 days before your period a few times a day. It's called Diurex Max. I tried it a few weeks ago when I was on mine...basically it's an OTC diuretic for your period. It worked AMAZINGLY...usually I have trouble losing weight and/or controlling my intake, but with this...it really helped with the water gain, if this is also a problem for you. I think I paid either 5.99 or 6.99 for it at Walgreens, but I've seen it in a lot of places. I only urinated 1-2x more per day - so it wasn't even noticeable that I was "going more".

Good luck - keep your chin up. You'll make it through, Hun!



BLOOGRL
SparkPoints: (10,382)
Fitness Minutes: (2,093)
Posts: 381
5/28/13 8:44 P

I get like this too - although I don't eat the recommended protein intake. I can never find ways to get it. I eat lots of veggies for dinner..it's most of my plate and the chicken I buy has 32g of protein which is AWESOME (It's perdue - invdividually packaged as well). However, I find that if I REALLY need to munch on the rag - I go for the Fat Free (Original or Sour Cream & Onion, the latter tastes better) Pringles. Sure there's carbs, but it's 15 chips for 70 calories and Idr how bad it is on sodium, but I'm sure it's got its fair share of it. I just find it to be a helpful period food. Also, I snack on a piece of string cheese as well (much healthier in many aspects than the chips). Sure it's nearly the same amount of calories for a much smaller bite to eat, but if you get part-skim, it is healthier and much lower in carbs.



EMPERATRIX
SparkPoints: (6,724)
Fitness Minutes: (25,357)
Posts: 13
5/28/13 6:56 P

Hi Erica, thanks for explaining. I'm not sure how thins work on this board and was taken aback by the suggestion that I am somehow hiding something. I apologize if I did seem defensive. When I said it was an average, I was comparing a median range for a weeklong report. Today, for instance, I had 91g of protein and 28 of fiber so far, including 4 servings of veggies/fruits. It's still early where I am so I'm likely to have more fruit after my run. My diet ranges but I find that I do replace protein with plant sources when not eating meat. Otherwise, my checkups are always good. I really just wanted to know how other experience and cope with this every month.

Edited by: EMPERATRIX at: 5/28/2013 (18:57)


ERICADURR
Posts: 241
5/28/13 11:54 A

Your tone suggests you're on the defensive, and I can understand why you might feel that way, but everyone on here is trying to help you. Protein is found in a lot more than red meats--you could eat chicken, fish, or pork for non-red meat, or you could up your beans, eggs, or dairy to increase protein if you don't want to eat much meat. They asked for your measurements to get a feel for how much you should be eating and to make sure they were offering you relevant advice. I agree that you should be eating a LOT more protein to help you feel full. I also get super hungry at night (period or not) and find that I eat more of my calories in the evening. As a result, I try to eat a later breakfast that's light in calories, as well as a lighter lunch so I can eat later when I actually feel hungry. :)



EMPERATRIX
SparkPoints: (6,724)
Fitness Minutes: (25,357)
Posts: 13
5/28/13 11:46 A

I eat 1400+ calories a day. I have hypothyroidism and can't eat much red meat. I eat plenty of fiber from grains and fruits and vegetables. I weigh 145 lbs and measure 5'7''. I hadn't realized these were required for a board post.

As for the MFP numbers, I'm not sure what they signify and was merely trying to find an average. I was looking for practical suggestions for snacks and personal experiences.

Edited by: EMPERATRIX at: 5/28/2013 (11:52)


ANARIE
Posts: 12,316
5/26/13 10:47 A

Are you sure you mean 24-40 GRAMS of protein? Or is it maybe expressing that as percent of total calories?

If you're really talking about grams, then that's probably a big part of the problem. I'm one of the first to say "You don't need as much protein as people say; don't worry about it." But 25 grams is nowhere near enough. If you're eating 1200 calories, 25 grams of protein only accounts for 8% of your calorie total. You need at least twice that much. Even 40 grams is a bit too low-- that should be your absolute minimum ever. Most sources say to aim for half a gram of protein for every pound that you weigh.

The other concern is that, if you can be so low on protein AND so low on fiber, what are you eating? Calories have to come from either carbs, protein, or fat. Fiber is a carb, and it comes in foods that are rich in other carbs. Most people who miss their fiber target do so either because they're on a low-carb, high-protein diet, so they're not eating fiber-rich whole grains, beans, etc; or they're getting their carbs from processed foods with the fiber removed. In your case, you're not piling on the protein, so we have to think that either you're eating a lot of processed carbs, or somehow you're getting way too much pure fat, or you're just not eating enough food, period.

You didn't tell us how many calories you average. That's usually the first piece of information people give. The fact that you didn't mention it suggests that maybe you don't want us to know, which suggests that maybe deep down you know that's part of the problem. If you're undereating most of the month, your hormones are going nuts anyway, because it's their job to try to keep you from starving and to store up enough fat to see you through the famine that's clearly starting. During the time leading up to your period, they're going to go downright psychotic.

If you're not getting enough protein OR enough fiber, then you're probably just not eating enough. That's exactly why there's a minimum number of calories on any responsible weight loss plan. Anything less than about 1200 calories is literally a starvation diet because it doesn't supply enough nutrients to keep you healthy. If you're eating less than that, or if you're eating low-nutrient foods, then having raging hormones once a month that make you eat anything that doesn't run away from you is actually a GOOD thing.



DIETITIANBECKY
Posts: 26,366
5/26/13 9:40 A

Your minimum should be:
1200-1550 calories
20 grams of fiber
60 grams of protein
(every day, not just PMS days). This could really be affecting your hunger level--especially when your period is near.

You may need to do some food substititions to increase protein and fiber.

It is hard for me to be more specific with ideas---since you do not track on this site.

Becky



EMPERATRIX
SparkPoints: (6,724)
Fitness Minutes: (25,357)
Posts: 13
5/25/13 7:18 P

Becky-

I only recently joined Spark and prefer to track on MyFitnessPal. On average, I eat between 15-25g of fiber a day (according to MFP reports) and between 25-40g of protein. I eat vegetarian before dinner on most days.



DIETITIANBECKY
Posts: 26,366
5/25/13 1:55 P

EMPERATRIX--
so what is your typical protein and fiber intake on most days.
I looked at your nutrition tracker and your data is incomplete so it is hard to tell.

Becky



KICKINGKILOS
Posts: 1,339
5/25/13 11:56 A

I can relate, you can just divide the portions. Eg. 200g of grapes make that 100 for snack1!

30g cereal, make that 5g and so on!



EMPERATRIX
SparkPoints: (6,724)
Fitness Minutes: (25,357)
Posts: 13
5/25/13 11:27 A

@DieticianBecky
Part of the problem is that I already do all these... It just seems like I'm hungry despite eating right and working out.

Edited by: EMPERATRIX at: 5/25/2013 (11:28)


KCLARK89
SparkPoints: (23,654)
Fitness Minutes: (12,144)
Posts: 1,048
5/25/13 10:18 A

UGH definitely the worst!! Even though I usually feel gross BEFORE too, I always try and get a little more exercise in and eat a bit cleaner in the days leading up to give myself a head start and beat some of the dreaded bloat! I also spread my calories out more throughout the day. Instead of just 3 meals with 2 small snacks, I eat more like 6 or 7 times/day but quality foods each time. Egg white omelet with tons of veggies, greek yogurt, fruit, apple and pb, etc. Works for me!



SCRAPPYDOO9
SparkPoints: (3,855)
Fitness Minutes: (3,792)
Posts: 36
5/24/13 8:52 P

Glass of warm almond milk with cinnamon and nutmeg right before bed, soothing and filling :)



DIETITIANBECKY
Posts: 26,366
5/24/13 6:18 P

Other tips:
up your protein intake
up your fiber intake
increase intake of fruits and veggies
increase activity (walking)

Becky
SP Registered Dietitian Nutritionist



LESLIELENORE
SparkPoints: (183,509)
Fitness Minutes: (128,702)
Posts: 17,345
5/24/13 5:33 P

Happens to me too. I tend to spread my calories out more when it happens, eating smaller meals more often, and I make sure I eat close to bedtime, because if I wake up in the middle of the night hungry I have very little self control.



EMPERATRIX
SparkPoints: (6,724)
Fitness Minutes: (25,357)
Posts: 13
5/24/13 5:29 P

I always become extremely hungry while on my period---midnight craving must eat or my stomach will rumble all night hungry. It gets really bad. It always seems like I undo all my hard work when my period rolls around. Anyone else experience this during the first few days of their monthly, and what do you do to help stave off the hunger?



 
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