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

During menstruation, it is not recommended to intentionally lose weight. At this time, it is important to prioritize maintaining a balanced diet. If you need to control your weight, you can choose high protein, low glycemic index foods in moderation, such as chicken breast, oats, etc., while avoiding high sugar and high-fat diets.

1. Chicken breast

Chicken breast is rich in high-quality protein and low in fat, which helps maintain satiety and reduce calorie intake. During menstruation, women may need to supplement iron due to blood loss, and the absorption rate of heme iron in chicken breast meat is higher. When cooking, it is recommended to boil or steam water to avoid frying and adding extra heat.

2. Oats

Oats are rich in dietary fiber and B vitamins, which can slow down the rate of blood sugar rise and alleviate menstrual constipation. Its beta glucan component helps regulate blood lipids, but it is necessary to choose pure oatmeal without added sugar. Serve with sugar free soybean milk for breakfast.

3. broccoli

broccoli is low in calories and rich in vitamin C and calcium, which can enhance immunity and alleviate menstrual edema. The sulforaphane contained in it has anti-inflammatory effects and can improve pelvic congestion and discomfort. Suggest blanching in cold water or stir frying to preserve more nutrients.

4. Salmon

Omega-3 fatty acids in salmon can inhibit prostaglandin synthesis and alleviate dysmenorrhea symptoms. The combination of high-quality protein and vitamin D can help stabilize emotions, but it is necessary to control the single intake within 100 grams and avoid excessive fat intake.

5. Red beans

Red beans contain potassium, which can promote water metabolism and alleviate menstrual bloating. Its dietary fiber and plant protein can prolong gastric emptying time and reduce the probability of overeating. Suggest boiling it into red bean soup to replace some of the main dishes and avoid adding sugar for seasoning. During menstruation, the basal metabolic rate of women may slightly increase, but deliberate dieting may lead to worsening anemia or hormonal imbalances. It is recommended to maintain a daily calorie deficit of no more than 200 calories and prioritize low-intensity exercises such as brisk walking and yoga to burn calories. Pay attention to replenishing water and iron elements. If there is obvious fatigue or dizziness, stop the weight loss plan in a timely manner. One week after the end of menstruation is the golden period for weight loss, and it is advisable to increase the intensity of exercise appropriately.