What is the most effective way to lose weight during menstruation

It is not recommended to intentionally lose weight during menstruation, but calorie intake can be controlled by adjusting the diet structure. Low calorie and high nutrient foods suitable for menstrual consumption mainly include oats, broccoli, chicken breast, apples, deep-sea fish, etc., while avoiding high sugar and high-fat diets.

1. Oats

Oats are rich in dietary fiber and B vitamins, which can slow down gastric emptying and help stabilize blood sugar. The β - glucan it contains can promote intestinal peristalsis and improve common constipation problems during menstruation. It is recommended to choose pure oatmeal without additives, and match it with sugar free soybean milk or low-fat milk as breakfast.

2. broccoli

broccoli is rich in vitamin C and calcium, with only 34 calories per 100 grams. Among them, sulforaphane has anti-inflammatory effects and can alleviate menstrual discomfort. When cooking, it is recommended to steam or blanch to avoid high temperature stir frying that can damage the nutritional content.

3. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 31 grams of protein per 100 grams and low fat content. Protein intake can enhance satiety and reduce the probability of overeating. Pay attention to using boiling or baking methods, and avoid high calorie cooking methods such as deep frying.

4. Apples

Apples contain pectin and polyphenols, which can regulate the balance of gut microbiota. Medium sized apples contain about 95 calories, and the chewing process can generate a satiety signal. It is recommended to consume it with skin to obtain more dietary fiber and avoid nutrient loss caused by juicing.

5. Deep sea fish

Salmon, cod and other deep sea fish are rich in omega-3 fatty acids, which help inhibit prostaglandin synthesis and alleviate menstrual cramps. It is recommended to consume 2-3 times a week, with 100-150 grams each time. It is recommended to use tin foil wrapping and baking to preserve the nutritional content.

Menstrual diet should ensure a daily basal calorie intake of 1200-1500 calories to avoid excessive dieting and menstrual disorders. Can be combined with gentle stretching exercises such as yoga, walking, etc., with a daily water intake of 1500-2000 milliliters. If severe edema or overeating occurs, appropriate supplementation of vitamin B6 and magnesium preparations can be taken, but it should be used under the guidance of a doctor. Pay attention to the body's reactions, and immediately stop the weight loss plan if discomfort symptoms such as dizziness and fatigue occur.