After ovulation, during the luteal phase, your hormone levels shift dramatically. Oestrogen levels fall and progesterone rises in this phase. These hormonal swings create a perfect storm for increased hunger and cravings:

• Oestrogen’s Appetite-Suppressing Effect Diminishes: Early in the cycle (follicular phase), high oestrogen helps keep appetite in check. Oestrogen acts on the brain’s hunger centres to promote satiety. Research suggests that the decline in oestrogen is a key factor that increases both physical hunger and “hedonic” appetite (the desire for pleasurable foods) in the luteal phase.

  
  

• Progesterone Peaks and Stimulates Appetite: Progesterone, which reaches its highest levels in mid-luteal phase, is associated with increased hunger and cravings. Evolutionarily, this makes sense: progesterone prepares the body for a possible pregnancy, and a slight boost in appetite could ensure enough energy is on hand. Many people find they naturally eat more during luteal phase when progesterone is high. Progesterone can also influence brain regions tied to food motivation , potentially making food (especially comfort foods) seem even more rewarding than usual.

  
  

• Higher Energy Needs and Metabolic Changes: Your body actually burns a bit more calories in the luteal phase – studies estimate energy expenditure rises ~5–10% in the days before your period. This elevated metabolism (driven in part by progesterone) can leave you with a genuine need for extra fuel, which often manifests as cravings for quick energy (sugary snacks). At the same time, hormonal shifts make the body slightly more insulin resistant in luteal phase. In one study, women’s brains became less sensitive to insulin during luteal, leading to higher blood sugar and hunger signals. In short, your brain and body may be fuel-hungry and less efficient at using glucose premenstrually – a recipe for intense sugar cravings.

  
  

• “Hunger Hormones” Fluctuate: The hormones that regulate hunger also seesaw. For instance, ghrelin (a hormone that triggers hunger) tends to increase, while leptin (which signals fullness) decreases around this time. This tilt further amplifies feelings of hunger and desire for high-calorie foods. It’s a biological push encouraging you to eat more, likely again to prep for potential pregnancy.

The combined effect of these hormonal factors is that many women find themselves gravitating toward carb-rich, sweet foods in the luteal phase. Studies confirm that carbohydrate intake peaks premenstrually, and cravings for sweet, energy-dense foods are notably higher at this time. So if you’re suddenly yearning for chocolate or pastries a week before your period, know that your hormones are a big part of the reason.

Serotonin, Dopamine, and the Brain’s Response to Luteal Changes

Hormones don’t act alone – they influence brain chemistry, which in turn drives our cravings. Two key neurotransmitters at play are serotonin and dopamine, often dubbed the “feel-good” chemicals. Here’s how they’re involved in luteal-phase sweet cravings:

• Serotonin Drop and Carb Cravings: Serotonin is a mood-regulating neurotransmitter that also helps control appetite. In the late luteal phase (just before menstruation), serotonin levels tend to dip, partly as a reaction to the declining oestrogen and progesterone. This drop in serotonin can lead to feeling down, irritable, or fatigued – classic PMS mood symptoms. The body has a clever trick to raise serotonin: eat carbohydrates. Consuming carbs (especially sugary or starchy foods) causes a release of insulin, which helps drive more tryptophan (the precursor to serotonin) into the brain, boosting serotonin production. Essentially, when serotonin is low, your brain knows that a dose of carbs or chocolate can provide a temporary mood lift. That’s why you may instinctively reach for cookies or ice cream when you’re feeling premenstrual blues – those foods cause a short-lived surge in serotonin that can improve mood and calmness. It’s a form of self-medication via food. Unfortunately, the serotonin boost from sweets is fleeting, often followed by a crash, which can create a cycle of craving more.

  
  

• Dopamine and the Reward of Sweets: Dopamine is the neurotransmitter of pleasure and reward. The hormonal shifts of the luteal phase can alter dopamine activity. Some research indicates that as progesterone fluctuates and oestrogen falls, the brain’s reward system sensitivity changes, possibly reducing baseline dopamine levels or making it harder to feel “rewarded”. This can leave you subconsciously seeking a quick reward to feel good, and sugary foods are an easy solution. Eating sweet treats causes the brain to release dopamine, giving you that instant pleasure and reward sensation. You know that little rush of happiness when you bite into chocolate? That’s dopamine at work. During the luteal phase, you might be more susceptible to this effect – one reason sugar cravings feel especially compelling pre-period. In fact, the temporary dopamine spike from sweet foods can “fill in” for the lower mood or motivation you might experience when these hormones are in flux. The catch is, like serotonin, the dopamine reward from sugar is short-term and can lead to wanting more treats once it wears off.

  
  

• Stress, Cortisol, and Emotional Eating: It’s worth noting that the luteal phase can also bring higher stress reactivity for some people. PMS symptoms (anxiety, tension) can elevate the stress hormone cortisol, and high cortisol combined with low serotonin makes the brain crave quick energy and comfort – often in the form of sugary or high-fat “comfort foods.” This is similar to how we crave carbs when under stress generally. In a sense, the luteal phase can put your brain in a state of seeking comfort and quick fuel. Sweets and refined carbs provide both, albeit temporarily – they are calorie-dense (fuel for an energy-craving body) and trigger serotonin/dopamine (comfort for a mood-disturbed brain).

Managing Luteal Phase Cravings: Strategies and Their Scientific Basis

Balance Your Meals to Steady Your Blood Sugar:

Eating balanced meals (with protein, healthy fats, and fibre-rich carbs) keeps your blood sugar and energy levels stable. This helps prevent the rollercoaster of spikes and crashes that exacerbate cravings. For example, a lunch of grilled chicken (protein) over greens with avocado (fat) and quinoa (complex carb) will digest slowly and keep you full, reducing afternoon sugar urges. Protein and fat both increase satiety and slow digestion, curbing the sudden hunger pangs that make you reach for candy. They also provide amino acids (like tryptophan and tyrosine) which your body uses to make serotonin and dopamine, supporting your mood chemistry naturally. In short, don’t skip meals, and include protein (eggs, fish, legumes), high-fibre carbs (whole grains, vegetables), and good fats (nuts, olive oil) in each meal to give your body steady fuel. This is especially crucial in the luteal phase, when cells are a bit less responsive to insulin and more prone to sugar highs and lows. Keeping your blood sugar stable means fewer sudden “I need chocolate now” signals from your brain.

Choose Complex Carbs and Natural Sweetness:

Completely denying yourself carbs or sweets in the luteal phase can backfire. Instead, swap refined sugars for complex carbohydrates and naturally sweet foods. For example, reach for fruit, sweet potatoes, or whole-grain snacks when you crave something sweet. These foods still satisfy your carb cravings and help boost serotonin, but they come with fibre and nutrients that moderate the release of sugar into your bloodstream. The result is a gentler blood sugar rise (and more sustained serotonin production) without the sharp crash . If you’re craving chocolate, consider having a small piece of dark chocolate instead of a sugary candy bar. Dark chocolate not only contains less sugar, it’s also rich in magnesium – a mineral that may help with PMS symptoms. Some experts speculate that chocolate cravings are partly the body seeking magnesium, since magnesium helps relax muscles and improves insulin function . Regardless, choosing a nutrient-dense form of the treat means you get some benefits (like antioxidants and minerals from dark chocolate or vitamins and fibre from fruit) along with satisfying that sweet tooth.

Prioritise Sleep:

Lack of sleep can dramatically increase cravings for sugary, high-carb foods. When you’re sleep-deprived, the body produces more ghrelin (hunger hormone) and less leptin (satiety hormone), meaning you feel hungrier and less satisfied . In fact, sleep loss is known to spike appetite for “junk” foods – ever notice how after a poor night’s sleep you grab a donut or candy just to function? Ensuring you get a good 7–9 hours of sleep, especially in the high-craving luteal days, will help keep your hunger hormones balanced and reduce those intense urges . You’ll likely find that with adequate rest, you have more willpower and fewer sudden energy crashes driving you to seek sugar. Tip: If PMS symptoms like insomnia are interfering with sleep, practicing good sleep hygiene (dark, cool room, no screens before bed) and relaxation techniques can be extra helpful this week.

Get Moving (Exercise):

Engaging in regular physical activity can counteract cravings in multiple ways. Exercise has been shown to boost mood by releasing endorphins and increasing serotonin and dopamine levels in the brain, providing a natural “reward” that can replace the need for a food reward . Even a short brisk walk can noticeably reduce a sudden craving – one study noted that a quick walk improved insulin sensitivity and blunted stress hormones, often quelling a sugar craving entirely by the time the walk was over . Additionally, exercise helps reduce stress (lowering cortisol), and improves metabolic health and insulin response. This means your body handles blood sugar more efficiently, so you won’t get as many extreme hunger signals. During the luteal phase, when you might feel sluggish or blue, try gentle workouts that feel good: a walk outside, yoga, dancing, or whatever you enjoy. It can both lift your mood and directly cut down the biochemical triggers for cravings.

Manage Stress and Emotions:

Emotional fluctuations in the luteal phase can drive “stress eating” or cravings for comfort foods. Practicing stress-reduction and self-care can break this cycle. High cortisol (stress hormone) intensifies sugar cravings , so finding ways to de-stress is key. This might include mindfulness meditation, deep-breathing exercises, taking a warm bath, or doing relaxing hobbies. Such activities lower cortisol and help rebalance neurotransmitters, so you don’t physiologically feel as strong an urge to seek solace in food. Social support and communicating what you feel can also help – sometimes just recognizing “I’m feeling anxious/irritable because of PMS” can empower you to address the feeling directly (with a nap, a chat with a friend, etc.) rather than reaching for a pint of ice cream. Mindful eating is another useful tool: when a craving hits, pause and check in – are you truly hungry or just stressed/bored? If the latter, you can redirect with a non-food comfort until the wave passes. By tending to your overall mental well-being, you reduce the emotional triggers that make luteal cravings so intense.

Plan for Healthy Indulgence and Nutrient Support:

Completely ignoring or fighting cravings might leave you obsessing over that brownie. It’s okay to indulge a little – the key is doing it smartly. Plan a small daily treat so that you feel satisfied: for example, one or two squares of dark chocolate after dinner, a cup of lightly sweetened yogurt with berries, or a homemade hot cocoa. By pre-portioning and picking a relatively healthy sweet option, you can enjoy it guilt-free. This helps avoid a deprive-then-binge cycle. Additionally, make sure you’re giving your body the nutrients it needs. Certain vitamins and minerals play a role in curbing cravings. For instance, magnesium (found in leafy greens, nuts, and dark chocolate) helps regulate insulin and support serotonin production – not getting enough may worsen sugar cravings . Vitamin B6 is involved in making neurotransmitters like serotonin and dopamine; some studies have found vitamin B6 (often combined with calcium and zinc) can improve PMS mood symptoms and reduce appetite changes. Even calcium has been linked to easing PMS symptoms in some women. Consider eating magnesium- and calcium-rich foods (dark leafy veggies, almonds, yogurt) throughout your cycle. If your healthcare provider approves, a multivitamin or specific supplements for PMS (like magnesium glycinate or B6) could be useful to ensure you’re not deficient in anything that could be driving cravings. Overall, nourish your body well – when your nutrient bases are covered, your brain is less likely to send urgent signals for missing ingredients (which often masquerade as vague cravings).

Reference list:

• Asarian, L. and Geary, N. (2013) ‘Sex differences in the physiology of eating’, American Journal of Physiology – Regulatory, Integrative and Comparative Physiology, 305(11), pp. R1215–R1267. Available at: https://journals.physiology.org/doi/10.1152/ajpregu.00446.2012

• Buffenstein, R. et al. (1995) ‘Food intake and the menstrual cycle: A retrospective analysis, with implications for appetite research’, Physiology & Behavior, 58(6), pp. 1067–1077. Available at: https://doi.org/10.1016/0031-9384(95)02003-9

• Hirschberg, A.L. (2012) ‘Sex hormones, appetite and eating behaviour in women’, Maturitas, 71(3), pp. 248–256. Available at: https://pubmed.ncbi.nlm.nih.gov/22281161/

• Frank, T.C., et al. (2010) ‘Effect of menstrual cycle phase on corticolimbic brain activation by visual food cues’, Brain Research, 1363, pp. 81–92. Available at: https://pubmed.ncbi.nlm.nih.gov/20946939/

• Solomon, S.J., Kurzer, M.S. and Calloway, D.H. (1982) ‘Menstrual cycle and basal metabolic rate in women’, American Journal of Clinical Nutrition, 36(4), pp. 611–616. Available at: https://doi.org/10.1093/ajcn/36.4.611