What is the fastest and most effective way to lose weight during menstruation

It is recommended to choose foods rich in iron, dietary fiber, and high-quality protein for weight loss during the physiological period, such as lean beef, spinach, oats, etc., and avoid high sugar and high salt diets. During the physiological period, the metabolic rate of women slightly increases, but attention should be paid to the combination of balanced nutrition and moderate exercise.

1. Lean Beef

Lean beef is a high-quality choice for supplementing iron during menstruation, with a high absorption rate of heme iron, which can alleviate fatigue caused by menstrual blood loss. Every 100 grams of lean beef contains about 3 milligrams of iron and provides 20 grams of high-quality protein, which helps maintain muscle mass. It is recommended to choose low oil cooking methods, such as boiling beef in water or stewing beef soup, to avoid frying and increasing calorie intake. Eating colorful peppers or broccoli rich in vitamin C can increase iron absorption rate.

2. Spinach

Spinach is rich in non heme iron and folate, which can help with hematopoietic function when consumed during menstruation. Its dietary fiber content is high, which can increase satiety and promote intestinal peristalsis. Pay attention to eating after blanching to reduce oxalic acid content. It can be used with eggs to make spinach Egg&vegetable soup, which can not only supplement protein but also improve iron absorption efficiency. But individuals with abnormal kidney function need to control their intake.

3. Oats

The slow digestion characteristics of oats can stabilize blood sugar and reduce the desire for binge eating during menstruation. β - glucan components can regulate gut microbiota and alleviate menstrual bloating. It is suggested to choose raw oats to cook Congee, and add Kia seeds to increase the intake of omega-3 fatty acids. Avoid adding sugar to instant oats and pair them with sugar free yogurt for breakfast.

4. Salmon

Salmon is rich in omega-3 fatty acids with anti-inflammatory effects, which can help alleviate menstrual discomfort. Every 100 grams provides 17 grams of high-quality protein and 2.3 grams of EPA+DHA, which can regulate prostaglandin levels and alleviate dysmenorrhea. Recommend steaming or baking with tin foil, paired with dark vegetables such as asparagus. Pay attention to choosing fresh or frozen products and avoid high sodium smoked products.

5. Greek yogurt

Sugar free Greek yogurt has twice the calcium content of regular yogurt and can relieve muscle spasms during menstruation. Its protein content reaches 10 grams per 100 grams, and probiotics can improve the intestinal environment. Suggest pairing low sugar fruits such as blueberries to increase antioxidant intake and avoid adding honey or syrup. Lactose intolerant individuals can choose plant-based yogurt as a substitute.

During the physiological period of weight loss, it is necessary to ensure a basic daily intake of 1200-1500 calories to avoid excessive dieting and endocrine disorders. You can engage in low-intensity exercises such as walking and yoga to avoid exacerbating fatigue with vigorous exercise. Drink at least 2000 milliliters of water daily, and the three days after menstruation are the golden period for exercise and weight loss. You can increase the intensity appropriately. If severe edema or abnormal appetite occurs, it is recommended to consult a nutritionist to develop a personalized plan.