How to Beat Cravings During Perimenopause: Tips for Managing Hormonal Hunger

If you feel like you’re constantly craving sugar, carbs, or snacks — especially in the late afternoon or evening — you’re not alone and you’re not imagining it.

Cravings during perimenopause are real, common, and exhausting. And if you’ve been feeling frustrated, ashamed, or out of control around food lately, I want you to know: 

💛 You are not broken. 

💛 You are not lacking willpower. 

💛 And you are definitely not alone.

I’m here to guide you through what’s really going on with your body — and how you can beat cravings with simple, supportive steps that nourish you instead of punishing you.

Why Cravings Are So Intense During Perimenopause

Perimenopause is a time of huge hormonal shifts, and your body is working harder than ever behind the scenes. Here’s what’s happening:

🔹 Fluctuating oestrogen and progesterone can wreak havoc on blood sugar stability, leading to sudden energy crashes that trigger cravings.

🔹 Low serotonin (your happy brain chemical) can leave you reaching for quick dopamine hits like sugar and refined carbs.

🔹 Poor sleep, night sweats, and hot flushes create more physical stress, raising cortisol (your stress hormone), which can drive hunger and cravings even higher.

🔹 Increased insulin resistance (common in perimenopause) means your body struggles more to process carbs efficiently, leaving you feeling hungry again shortly after eating.

Cravings aren't a moral failing. They're a signal.  Your body is crying out for support, not restriction.

How to Beat Cravings in Perimenopause (Without Dieting or Deprivation)

Here’s the good news: you can beat cravings. It’s not about having more willpower — it’s about working with your body instead of fighting it. Here’s how:

1. Start Your Day with Protein

If you do one thing differently starting tomorrow, make it this: 

🌟 Eat 25–30g of protein at breakfast.

Protein stabilises your blood sugar and sets you up for fewer crashes and cravings later in the day. Think eggs, Greek yoghurt, cottage cheese, protein smoothies, or a handful of nuts alongside your usual breakfast.

✨ Protein = Balanced blood sugar = Fewer cravings.

2. Don’t Skip Meals

I know it’s tempting to “be good” by skipping meals, especially if you’re frustrated with weight gain. But skipping meals is the quickest way to send your blood sugar into a tailspin and make cravings worse later on.

🥣 Eat every 3–4 hours. 🥑 Build your meals around protein, healthy fats, and fibre-rich carbs (like oats, beans, quinoa, veggies).

This keeps you feeling full, nourished, and steady all day.

3. Understand Your Hormonal Hunger

Hormonal hunger feels different from emotional hunger or true physical hunger. You might notice:

• A sudden, urgent craving (often for sugar or carbs)

• Feeling “hangry” or shaky

• Brain fog and low mood

Instead of fighting it, listen to it. Your body is asking for real, stabilising fuel — not a quick sugar fix.

Ask yourself: "What does my body need right now to feel steady?" It’s almost always protein, healthy fats, water, and a moment to breathe.

4. Stay Hydrated

Dehydration can mimic hunger. And let’s face it, during perimenopause, staying hydrated can feel like a full-time job.

Aim for 1.5–2 litres of water per day. Herbal teas, flavoured water (with cucumber or lemon), or broths all count too. 

✨ Well-hydrated = fewer cravings = better mood and energy.

5. Focus on Fibre

Fibre is your blood sugar’s best friend. It slows digestion and keeps you fuller for longer. Think: 🥦 Vegetables 🍓 Berries 🍠 Sweet potatoes 🍚 Brown rice 🌾 Oats

Simple swaps like adding a handful of spinach to a smoothie, some berries to yoghurt, or beans to a salad can make a huge difference.

6. Balance Your Snacks

If you need a snack (and many of us do in perimenopause!), make it a balanced one. Skip the "naked carbs" like a lone slice of toast or a plain rice cake. Pair carbs with protein or fat to slow the sugar release.

Snack ideas: ✔ Apple slices with peanut butter ✔ Hummus and carrot sticks ✔ Boiled eggs and cherry tomatoes ✔ Greek yoghurt with a sprinkle of seeds

7. Prioritise Sleep

Poor sleep drives up cravings. When you’re tired, your hunger hormones go haywire, making you crave sugar and carbs even more. I know sleep isn’t always easy in perimenopause, but small changes help:

🛏 Stick to a regular bedtime 

🛏 Limit caffeine after lunch 

🛏 Keep your bedroom cool and dark 

🛏 Try magnesium supplements (always check with your health professional first)

Sleep is a superpower for beating cravings. Protect it fiercely.

8. Be Kind to Yourself

Lastly — and most importantly — remember that kindness beats criticism every time.

Shaming yourself after a binge or a “bad” eating day will only drive more stress and cravings. What would you say to your best friend? Say it to yourself. 💛 You’re human. 💛 You’re learning. 💛 You’re doing your best with the tools you have right now.

Cravings Are a Symptom — Not a Failure

If you're struggling with intense perimenopause cravings, low mood, fatigue, painful joints, poor sleep, or any of the 30+ symptoms that come with this wild hormonal ride, you’re not alone.

It’s hard when your old tools for weight loss and energy don’t work anymore. It’s exhausting when you’re carrying the mental load and battling to feel heard by your GP.

But there is a better way.  You can feel steady again. You can feel strong again. You can feel like yourself again.

You just need the right tools — rooted in nourishment, not punishment.

Ready to Take the First Step?

If you’re tired of feeling stuck and ready to find your forever way of eating — no calorie counting, no restriction, just real support for your real body — I’m here for you.

Book a FREE disco call with me today and let's chat about what’s possible for you. You are not alone. Your body deserves better. And so do you. Click here to book your free call.