How to eliminate cravings with PCOS

If you have PCOS and experience strong cravings then you KNOW they are a whole different kind of beast. 

And at this point, maybe you’ve thrown in the towel and accepted that you’ll have to fight your sweet tooth for the rest of your life. 

​​​​​​​​However,  cravings that show up for PCOS are driven by unique metabolic and hormonal imbalances. So if it feels impossible to use willpower or self-control when those sugar monsters show up...well... it's because it is.​​​​​​​​

​​​​​​​​Many women with PCOS assume that if they only could "get a hold of themselves", they would be able to withstand their cravings and be more consistent with their nutrition. However, if you aren't addressing critical factors such as insulin resistance, excess cortisol, and nutrient deficiencies, those cravings will persist.​​​​​​​​

​​​​​​​​In addition, women with PCOS have been shown to exhibit a higher rate of disordered eating and eating disorders than women without PCOS. This can create the narrative that certain foods are off-limits. However, the more we tell ourselves we can't have something, the more our brain senses the need to focus on that thing. This drives the idea of "forbidden foods" which can also manifest as cravings.​​​​​​​​

Cravings aren’t the enemy. They are signals that come from your body that are meant to guide your decisions in order to better meet a need. Yet due to the fear of “bad” foods and weight gain, it may feel scary to give yourself permission to pause and better understand what your cravings are trying to communicate to you.

Here are 5 questions to ask when you are experiencing a craving:

"Have I eaten enough today?"
Under-eating in both quality and quantity leaves the body wanting more. That is why so many cravings show up in the evening due to a deficiency that has slowly developed throughout the day. If you’re calorie-restricting or over-exercising, then it may be time to reassess whether these behaviors are actually serving you. However, undereating can also be less obvious or even unintentional. Skipping meals, grazing, or eating mostly bars and shakes are some of the most common behaviors I see that lead to undernourishment. High stress and high caffeine intake can also disrupt natural appetite signals, leading to poor connection to hunger cues.

“How did I sleep last night?”
Sleep deprivation can not only increase your hunger but decrease the satiating power of food. This can feel uncomfortable, but the intention of the body is to help use an alternative energy source. So rather than further stress the body with chaotic eating, work to relieve the body of stress by giving your body rhythmic and reliable meals while prioritizing quality sleep. This looks like getting 7-9 hours of sleep/night, limiting screentime before bed, and creating a wind-down routine that helps signal to your brain and body that it’s time for rest and recovery.

"Did my last meal include carbs, protein, and fiber?"
If it didn't, then you are most likely experiencing a blood sugar crash which drives cravings for sugar and carbs! These types of cravings are best prevented by aiming to have 1/4 plate carbs, 1/4 protein, and 1/2 plate non-starchy vegetables at every meal. I find that many women struggle to balance their plate in this manner for breakfast due to traditional breakfast food being mostly carbohydrate-rich foods (think oatmeal, toast, granola, fruit, pancakes, etc.). So if you’re noticing frequent cravings throughout the day, breakfast way be the first place to start!

"Where am I in my cycle?"
If you are pre-menopausal, you may notice an increase in your appetite during the second half of your cycle or what’s better known as your luteal phase. This is related to an increase in metabolic rate due to the effect of progesterone which in turn increases your total energy needs. Shifts in estrogen can also drive up cravings for carbs due to its effect on serotonin and insulin sensitivity.

"Does this craving feel urgent?"
Urgent cravings are typically emotionally driven whereas physical cravings are more gradual. We have both physical and emotional cravings! And it is our job to understand the difference. Of course, this takes time but can be incredibly empowering if you are willing to sit with uncomfortable emotions rather than buffer with food.

"What am I afraid will happen if I don't have x?"
This question requires you to dig deep! So often cravings exist as an escape from discomfort. So what is the discomfort that you fear? Boredom? Loneliness? Feeling deprived? If you can name what you believe, then you can get to the root of what may be driving your eating behaviors. Sometimes, the fear is merely a perceived danger of experiencing a difficult emotion. Once you can see that for what it is, you can start working on creating space for those emotions rather than feeling the need to run away from them.

Looking for more support to eliminate cravings with PCOS?

]Join the PCOS Blueprint Program where I teach you how to resolve your PCOS cravings without resorting to restrictive diets or having to rely on willpower or self-control. Click HERE to read more about this transformational process.