What fruits are good for weight loss during menstruation

Eating moderate amounts of fruits such as apples, bananas, kiwis, blueberries, cherries, etc. during menstruation can help supplement nutrition and prevent weight gain. During menstruation, the metabolic rate of women slightly increases, but it is necessary to avoid cold or high sugar fruits, and excessive dieting is not recommended.

1. Apples

Apples are rich in pectin and dietary fiber, which can enhance satiety and promote gastrointestinal peristalsis. Its low glycemic index characteristic can stabilize blood sugar and reduce the tendency of binge eating during menstruation. It is recommended to consume it with skin on to preserve more nutrients, with 1-2 pieces per day being recommended.

2. Bananas

Bananas contain potassium, which can alleviate menstrual edema, and tryptophan can help regulate emotions. Choose bananas with moderate maturity to avoid exacerbating bloating with unripe bananas. Can be paired with sugar free yogurt as an extra meal.

Thirdly, kiwifruit

kiwifruit has a higher vitamin C content than oranges, which helps to absorb iron and prevent menstrual anemia. Its protease component can promote protein digestion, but individuals with gastrointestinal sensitivity should control their intake and not exceed 2 per day.

4. Blueberries

Blueberries are rich in anthocyanins and have anti-inflammatory effects, which can alleviate menstrual discomfort. Frozen blueberries do not affect their nutritional value and are suitable for making smoothies. It is important to maintain a daily intake of 50-100 grams and avoid excessive intake of fructose.

5. Cherry

Cherries contain natural melatonin, which can improve menstrual sleep quality, and their iron content is higher in fruits. It is recommended to choose fresh cherries instead of candied fruits, and mix them with oatmeal after removing the seeds for better results.

During menstruation, it is necessary to ensure a basic calorie intake of 1200-1500 calories per day, combined with low-intensity exercise such as brisk walking. Avoid consuming cold fruits such as watermelon and persimmons, and reduce intake of high sugar fruits such as lychee and durian. If there is obvious fatigue or dizziness, seek medical attention promptly to check for anemia and other issues. Maintaining a regular schedule and moderate water intake can help maintain metabolic balance.