11 ways to stop overeating during PMS

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

If you want to stop overeating before your period, it is best to provide your body with all the necessary elements in advance. This is easy enough, especially considering the availability of complex vitamins.

Here are a few more ideas to help keep your appetite in check.

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1. Increase the number of meals

Three meals with small snacks is not the best regimen during PMS. Instead, try to eat six small meals a day. If you eat something every three hours, you are already helping the metabolism to deal with fat, in addition, this habit will help to avoid bouts of binge eating.

2. Eliminate magnesium deficiency

Sometimes the obsessive desire to eat a chocolate bar has nothing to do with the taste of this wonderful product, but is only a sign of magnesium deficiency. Lack of this important mineral makes us overeat. You can get it both from special additives and by adjusting the menu and adding dark chocolate, beans, nuts, seeds and brown rice to the diet.

3. Increase your tryptophan levels

Most bouts of uncontrolled appetite are associated with low serotonin levels. Tryptophan-rich foods, such as chocolate and eggs, are good for your health, but they don't help you fight binge eating.

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It is better to take special supplements containing tryptophan or 5-hydroxytryptophan (5-HTP), which is also the basis for the production of serotonin.

4. Eat the right carbohydrates

Unless you want to experiment with serotonin levels and take various supplements, it is best to consume complex carbohydrates. Don't choose foods that are also high in protein or fat.

Diet crackers, low-fat granola bars, pretzels, fat-free cookies, and rice or soy crackers are great for getting enough carbs without unnecessary calories.

5. Stabilize Your Sugar Levels with Essential Fatty Acids

If you are not getting enough fatty acids such as omega-3 or omega-6, chances are you will be prone to bouts of hunger. The best sources of these acids are canola oil, flaxseed oil, and salmon. Essential fatty acids help stabilize blood sugar levels, which leads to fewer binge eating. Nuts can be a good option too, but choose the lowest calorie ones to avoid gaining excess weight.

6. Give up alcohol

Alcohol not only impairs your ability to control yourself, but also causes metabolic problems. It affects the absorption of carbohydrates, making them less effective at satisfying hunger. In addition, it lowers the level of vitamin B, which is not at all useful for PMS.

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7. Reduce your fat intake

Eating enough carbohydrates to maintain proper serotonin levels and reduce appetite will work better if you consume less fat, as high amounts of fat slow down digestion.

Diet crackers with a chunk of dark chocolate are just as effective at relieving hunger pangs as brownies, which are in excess of fat.

8. Limit your intake of salty foods

If you cannot deny yourself the salt intake during PMS, choose the one that will benefit your body the most. To do this, purchase salt rich in essential minerals.

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9. Avoid dehydration

It doesn't matter if you dream of salty food or sweets are in your mind, you can avoid bouts of hunger by drinking enough water. After a glass of water, hunger is dulled, in addition, you will avoid swelling.

10. Try spirulina

Another great supplement for PMS, it provides the body with iron, calcium and other minerals, a lack of which can trigger hunger attacks.

11. Exercise regularly

This is the simplest solution to appetite control. The endorphins released during exercise will increase serotonin levels. Therefore, stay active and you will not be in danger of bouts of binge eating.