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| - Last Updated on November 3, 2024 by Dr Priyamvada
Quick Take
A social media post claims that calories don’t count during periods. Our fact check reveals this claim is false.
The Claim
An Instagram reel claims that calories consumed during periods don’t really matter. It suggests that basal metabolic rate (BMR) rises by about 10% during menstruation, implying that someone who usually consumes 2000 calories daily would need an additional 200 calories. The reel encourages women to enjoy treats without guilt during this phase and highlights the importance of rest and recovery. It also implies that they should embrace, rather than fight, natural appetite changes.
Fact Check
Does metabolism increase during periods?
Yes, but only by a small amount. Scientific studies indicate that metabolism can increase slightly during certain phases of the menstrual cycle. This is especially applicable for the luteal phase, which occurs after ovulation and before menstruation starts. During this phase, a woman’s body may burn a few extra calories, but the increase is modest, around 5–10% of the daily calorie expenditure. But, the data is still inconsistent.
For example, if a woman’s typical daily energy expenditure is 2000 calories, the menstrual cycle’s metabolic effect could mean burning an additional 100–200 calories at most. However, this is not universal, and the increase varies among individuals. While it may cause slight fluctuations in hunger levels or cravings, it does not imply that calories don’t count or that women can freely indulge without any impact. Some social media posts also claim that there are foods which can burn more calories than they provide. However, this is not scientifically correct.
Can extra calories really be consumed guilt-free because calories don’t count during periods?
Not really. While it’s understandable that cravings tend to increase, calories still contribute to overall energy intake. Period-related cravings are common and often driven by hormonal fluctuations, but indulging excessively could lead to calorie surplus if not balanced out over time.
Managing cravings doesn’t have to mean restriction or guilt, though. Instead, women can focus on balanced snacks that satisfy cravings without excessive indulgence. Including foods high in protein, fibre, or healthy fats can provide satiety and help control appetite without leading to overconsumption. Simple treats, like a small piece of chocolate or a handful of nuts, can be satisfying without greatly impacting calorie balance. You may want to know how to count your daily calories intake.
We reached out to Dr Swati Dave, PhD in Food and Nutrition, for her take on eating a little extra during periods. She says, “The recommended daily allowance (RDA) for women doesn’t change during the menstrual cycle—it’s a natural process. Staying active and choosing healthy foods is a good way to keep your health in check. Whatever we eat is metabolised in the body as glucose, amino acids, and fatty acids. During digestion, the body releases energy from the calories in our meals. Ultimately, it’s up to us to decide what to eat or avoid during periods.”
Should women rest more during their periods?
Yes, but with moderation. Menstruation can lead to fatigue, cramps, and mood swings, which may make rest and self-care feel more essential. Listening to the body and prioritising rest when necessary is beneficial, especially for those who experience more intense symptoms. However, this doesn’t mean that women must entirely stop physical activities or routines.
Light exercises like walking, stretching, or yoga can actually help relieve cramps, boost mood, and improve energy levels. There are other ways, like herbal teas for menstrual cramps too. Each woman’s body is different, so while some may benefit from rest, others may find relief in gentle physical activity. The key is for each person to respond to their body’s needs rather than adhering to a strict “rest-only” approach.
Do periods justify eating significantly more?
Not exactly. Periods may increase hunger or cravings, especially for sugary or high-carb foods, but it’s usually unnecessary to increase calorie intake drastically. A balanced diet with slightly more calories if needed, rather than a large increase, can be enough to satisfy cravings and support energy needs during menstruation.
For most women, the body’s energy requirements do not increase enough during menstruation to justify a substantial increase in caloric intake. Moderation is helpful here—honouring cravings in a balanced way can support well-being without leading to unnecessary calorie surpluses.
Deepalakshmi Sriram, Registered Dietitian at The Cleft & Craniofacial Centre and Sree Balaji Medical College & Hospital, Chennai, says, “Periods don’t necessarily justify eating a lot more, but they can lead to stronger cravings or a slight increase in hunger due to hormonal changes. Rather than significantly increasing calorie intake, it’s helpful to focus on nutrient-dense foods that satisfy cravings and support energy levels. Listening to your body and honouring your hunger with balanced choices can make a difference without overindulging.”
THIP Media Take
The claim that calories don’t count during periods is false and misleading. Metabolism can slightly increase and cravings may be stronger, but this doesn’t mean calories lose their impact on the body. Indulging moderately and prioritising nutrient-dense foods can be a more beneficial approach. The body’s needs can vary, but the fundamental rules of calorie intake remain consistent throughout the menstrual cycle.
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