I would try to choose food during that time that you're less likely to overeat. I like a big bowl of whole grain oatmeal (maybe with even more added fiber from ground flaxseed or wheat/oat bran), some nuts (fats for satiaty) and fruit and maybe some honey or maple syrup for sweetness. I find oatmeal makes a great comfort food, it's warm and filling and you're not likely to go for seconds.
I make an overnight oatmeal that's divine and will have the same satisfying effect;
1/3 cup oats, 1/3 cup Greek yogurt, 1/4 cup milk (or milk substitute). Divide each ingredient into two separate containers/bowls.
In one add a 1/4 of a banana (mashed) and some vanilla extract.
In the other add about 1 tsp coffee grounds crushed into a powder and 1/2 tbsp unsweetened cocoa powder. Add a little sweetener of choice to offset the bitter taste of the cocoa powder and coffee grounds.
Put them both in the fridge for about 4 hours. Have some raspberries pre frozen in the freezer or you could just use a banana. Mash a 1/4-1/3 of a room temp. banana into the frozen raspberries and then add another 1/2 tbsp of cocoa powder.
Then just layer the 3 different layers in a glass. Vanilla oats, cocoa banana/raspberry soft serve, mocha oats and repeat. If you want you can add some chocolate chips to each layer with the soft serve.
It's a sweet but yet not too sweet, creamy treat that is filling and satisfying.
Another thing you could try is homemade frozen yogurt. I make one with 1/3 cup plain Greek yogurt, 1/3 cup Almond milk, a serving of sugar free chocolate pudding mix and 1 tbsp of natural crunchy peanut butter. It makes a huge bowl for 150 cals.
So think "big food" for little calories. This will of course include lots of veg with all your meals and snacks.
Another thing you could do is allow yourself an extra 100-200 cals/day when you're PMSing. We actually burn extra calories during this time because our bodies are performing an extra function. This explains why we're usually so starving! But make those 200 cals count! Put them toward extra fiber, healthy fat and protein (probably not a good idea to use them for chocolate/snack foods).
Edited by: JENNILACEY at: 8/3/2013 (07:20)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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