Can I eat normally during my menstrual period during weight loss

During the weight loss period, it is possible to eat normally during menstruation, but attention should be paid to balanced nutrition and calorie control. During menstruation, the basal metabolic rate of women slightly increases. Increasing the intake of high-quality protein and iron can help alleviate discomfort while avoiding high sugar and high-fat diets.

1. Metabolic changes: During menstruation, women's basal metabolic rate increases by 5% -10%, and daily calorie consumption increases by about 100-300 kcal. At this point, excessive dieting may lead to low blood sugar and fatigue. It is recommended to maintain a basic daily intake of 1500-1800 calories and prioritize slow digesting foods such as whole grains and lean meat.

2. Nutritional requirements:

The loss of iron during menstruation can reach 2-3 milligrams per day, and it is necessary to increase iron rich foods such as animal liver and spinach. Simultaneously supplementing with vitamin C to promote iron absorption, such as kiwifruit, bell pepper, etc. The recommended protein intake is 1.2-1.5 grams per kilogram of body weight, and high-quality proteins such as eggs and fish can be chosen.

3. Hormone effect:

The increase of progesterone level in luteal phase will lead to water retention and hyperappetite, which is a normal physiological phenomenon. Adding magnesium rich foods such as pumpkin seeds and dark chocolate can help stabilize emotions and relieve edema, avoiding overeating.

4. Exercise adjustment:

It is recommended to engage in low-intensity exercises such as yoga and walking three days before menstruation, and resume regular training later on. Pay attention to replenishing electrolytes during exercise and avoid drinking chilled beverages. Moderate exercise can promote the secretion of endorphins and alleviate dysmenorrhea symptoms.

5. Dietary strategy:

adopts a small and multiple meal pattern, eating once every 3-4 hours. For breakfast, you can eat oatmeal Congee with nuts. For lunch, you can choose cereals rice and steamed fish. For afternoon tea, you can add sugar free yogurt and blueberries. Control carbohydrates and increase the intake of dark vegetables for dinner.

Menstrual weight loss should focus on nutrient density rather than simply calorie restriction. Drink at least 2000 milliliters of water daily, and drink ginger tea or longan and red date tea in moderation to improve circulation. The 7th to 14th day after the end of menstruation is the golden period for weight loss, and it is advisable to increase the intensity of exercise appropriately. If severe dysmenorrhea or abnormal menstrual flow occurs, it is recommended to suspend the weight loss plan and seek medical examination in a timely manner. Maintaining a regular schedule and a happy mood is crucial for maintaining a stable menstrual cycle.