Keto snacks are not what people typically want when they get hit by PMS symptoms. Many individuals are aware of the cravings and increased appetite that often accompany this monthly occurrence. While the strength of these cravings and the extent of the appetite increase can vary from person to person, most of us can agree that they aren’t the most comfortable of feelings.

As someone who has to eat low-carb, low sugar for PCOS treatment and diabetes prevention- the PMS time of my menstrual cycles are pretty rough. I did a post on the “PMS hungries” before but things have changed since then and I can’t eat those foods anymore. Fortunately, I have found snacks that help with my cravings and appetite increase all while meeting the requirements of my new diet/lifestyle.

In this post, I will be giving some general information about PMS cravings and appetite increases as well as sharing some keto/ low carb-friendly snack ideas.

About PMS Cravings and Appetite Increase

Premenstrual Syndrome (PMS) can bring about a host of physical and emotional symptoms (there are over 100 reported ones!), one of the most common being an increase in cravings and appetite. Understanding why these changes occur and how to manage them can help mitigate their impact on daily life.

Reasons why cravings occur and appetite levels increase:

• Hormonal fluctuations- Significant hormonal changes happen in the days leading up to one’s period starting- specifically estrogen and progesterone levels. These fluctuations tend to trigger cravings for all types of carbohydrates and sugar as well as make one hungrier than usual.
• Emotional eating- Moods can get low before menstruation begins. Some people have a tendency to eat to make themselves feel better emotionally. Carbohydrates and sugars raise our serotonin levels which temporarily makes us feel better.
• Nutrient deficiencies- Some people suffer with nutrient deficiencies such as magnesium and iron. This can lead to cravings for certain food.
• Physical symptoms- PMS can lead to uncomfortable physical symptoms. Just like with the emotional eating, these symptoms can cause one to want to eat to soothe themselves.

There are some common things that people crave and eat in the days leading up to their period starting. They are as follows:

• Chips
• Salty and/or buttery popcorn
• Ice cream
• Pizza
• Fries
• Chocolate candy
• Shakes
• Cookies

Keto Snacks

If you are doing the whole low-carb or keto thing, there are some great options that you can consider for these challenging PMS times. Here is a rundown on some of my favorite ones:

• Nuts- These are healthy, satiating (sometimes) and versatile. Not all of them are considered low carb so you are going to want to stick with pecans, walnuts, almonds and hazelnuts. I love to make a keto-friendly trail mix as well as sprinkle some chopped up, seasoned almonds on salads for the extra calories that I allow myself.
• Avocado- This is a quintessential low-carb fruit that offers a lot of nutrients. I mash some up and make avocado toast using keto bread.
• Berries- Now, I know these are looked down upon in the keto subreddit community but I don’t really care…I love them! A mix of raspberries and strawberries (I am not as strict as others) with a sugar substitute and whipped cream is an amazing sweet snack for a low-carb diet.
• Low-carb yogurt- Yogurt is delicious to me when I am PMSing. I love the Oikos Triple Zero Vanilla Greek Yogurt as a low-carb option and I highly recommend it to others!
• Pork rinds- These are not everyone’s cup of tea but they sure get rid of the crunch craving I get. The ones that are seasoned/flavored are great but a little pricey. You can buy a large container of them at Sam’s Club and season them yourself if you want.
• Cheese crisps-There are simply just baked lumps of cheese that look like chips and make a great stand-in for them (if you like cheese). You can make them yourself like I do or buy a bag of them from your local store.
• Low-carb/keto chocolate- There are lots of keto snacks that are chocolate based and delicious. My favorite is Catalina Crunch dark chocolate flavored cereal.
• Keto fat bombs- One of the many great keto desserts! These are an awesome way of fulfilling a sweet and fatty PMS craving. They are easy to make, too. Here is a great recipe for them.

There are so many more keto snacks out there that might satisfy your PMS cravings and appetite increase. Here is a wonderful list to check out.

Tips to Manage Cravings and Appetite Increases

While you may not be able to completely eliminate cravings and appetite increases, there are ways to manage them so they don’t get too severe (whatever that might mean for you). Here some things you can do:

• Eat mindfully- You can keep a food journal and track what you eat. This might make you more conscious about your food choices.
• Have healthier snacks around-If you don’t have the junk food around, you can’t eat it.
• Stay hydrated- Drinking enough water is important in general but it may also help with hunger levels.
• Manage stress- Getting your stress levels under control can help you not run to food to make yourself feel better. Consider trying Yoga, meditation and/or deep breathing exercises.
• Have good sleep hygiene- Sleeping 8-9 hours each night helps regulate hunger and is healthy in general.
• Have a filling diet- A diet that prioritizes protein, good fats and fiber can help you feel fuller longer which in turn helps you not get so hungry during PMS time.
• Consistent exercise- Getting workouts in can help you feel better about yourself which may help keep you from running to food to help your mood out.

In conclusion

Many people deal with PMS cravings and appetite increases that can make sticking to a specific eating plan, difficult. If you are like me and eat low-carb/keto, there are a lot of keto snacks to choose from that will satisfy the cravings and keep you full.

I hope the ideas that I have shared with you in this post turn out to be good options and help you during this phase of your cycle!

What do you crave when you are dealing with PMS? Let me know in the comments.

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