Must see for weight loss during menstruation! 3 dietary tips to help you easily lose weight

There are always a few days every month when the body feels like a slow button has been pressed, and the numbers on the connected scale become particularly sensitive. Many girls have found that their weight fluctuates significantly before and after their menstrual period, and some even believe that this is the golden period for weight loss. What is the truth? Mastering these dietary techniques may make weight management during special periods more efficient.

1. Three key principles of diet during menstruation

1. Iron supplementation should keep up with

The increase in iron loss during menstruation may lead to fatigue and metabolic decline due to iron deficiency. Animal liver, red meat, and dark green vegetables are all high-quality choices, and pairing them with fruits high in vitamin C can increase absorption rate. But it is necessary to avoid eating coffee and strong tea together to avoid affecting iron absorption.

2. Control salt intake

A high salt diet can exacerbate edema and cause excessive body weight. Processed foods and pickled products should be consumed in moderation, and some salt should be replaced with vanilla spices during cooking. It is recommended to control the daily salt intake within 5 grams, which is equivalent to the amount of a beer bottle cap.

3. Choose slow-release carbohydrates

Whole grains, oats and other low GI foods can stabilize blood sugar and reduce thirst for sweets Hope. This type of food has a slow digestion rate and a long duration of satiety, which helps to control total calorie intake.

II. Diet matching skills for weight loss during menstruation

1. Breakfast is the smartest way to eat

A bowl of oatmeal Congee with nuts and blueberries can not only supplement B vitamins, but also provide lasting energy. Choose boiled eggs or Greek yogurt for protein and avoid fried foods. This combination can maintain stable blood sugar levels until lunchtime.

2. The golden formula for lunch

follows the ratio of "1 fist of staple food+2 fists of vegetables+1 palm of protein", with brown rice or sweet potatoes being the preferred staple food. Steamed fish, chicken breast and other high-quality proteins paired with blanched broccoli, and cold mixed with olive oil are healthier. After meals, you can eat bananas or dark chocolate that are rich in magnesium in moderation.

3. Light eating strategy for dinner

Choose easily digestible proteins such as tofu and fish, and pair them with warm ginger soup or mushroom soup. Avoid raw and cold food, and use steaming as the main cooking method. Stop eating 3 hours before bedtime and give the digestive system sufficient rest time.

III. Dietary Misconceptions to Avoid During Menstruation

1. Overreliance on Brown Sugar Water

Brown sugar is still essentially sugar, and excessive consumption may increase calorie intake. The true relief of dysmenorrhea is the warmth rather than sugar, which can be replaced by red date goji berry tea. The recommended daily intake of brown sugar is no more than 20 grams, equivalent to 2 tablespoons.

2. Completely reject fat intake

Healthy fats are crucial for hormone synthesis, and unsaturated fatty acids in avocados and nuts actually help with metabolism. Consuming 15-20 grams of high-quality fat per day is equivalent to the amount of a small handful of almonds or half an avocado.

3. Assault dieting for weight loss

The basal metabolism during menstruation only slightly increases, and extreme dieting can lead to nutritional deficiencies. It is recommended to maintain a mild calorie deficit of 300-500 calories per day by increasing physical activity rather than excessive dieting.

During special periods, the body needs more care. Instead of worrying about weight numbers, it is better to focus on overall health status. Establish a regular diet and choose foods with high nutrient density, and the body will naturally give positive feedback. Remember, sustainable health management is far more important than short-term weight loss.