What should I eat during my period to lose weight quickly

During menstruation, it is not advisable to intentionally lose weight, but adjusting the diet structure to control calorie intake can help with weight management. The metabolic rate during menstruation has slightly increased, and the intake of protein, iron, and dietary fiber can be moderately increased, but extreme dieting or vigorous exercise should be avoided.

1. High protein foods:

Choosing high-quality protein such as chicken breast, fish, and soy products can enhance satiety and help maintain muscle mass. The process of protein digestion and absorption consumes more calories, but it is necessary to control the total daily intake within the range of 1.2-1.6 grams per kilogram of body weight. Salmon and other deep-sea fish can also provide anti-inflammatory omega-3 fatty acids.

2. High speed rail ingredients:

Animal liver, duck blood, and spinach can supplement menstrual iron loss and prevent metabolic decline caused by anemia. It is recommended to pair kiwi and orange fruits rich in vitamin C to promote iron absorption, and avoid drinking coffee or strong tea at the same time that may affect iron absorption rate.

3. Compound carbohydrates:

Oats, brown rice and other low GI staple foods can stabilize blood sugar fluctuations and reduce the risk of overeating. The B vitamins contained in it help alleviate menstrual fatigue, and the dietary fiber content is more than three times that of polished rice and white flour. It is recommended to limit each meal to one fist sized portion.

4. Warm tonic soup:

Warm soup drinks such as red dates, wolfberry chicken soup, and angelica lamb soup can warm the uterus and drive away cold, while reducing total calorie intake by prolonging eating time. Pay attention to removing surface oil and drink no more than 500 milliliters per day for the three days before menstruation.

5. Low sugar fruits:

Blueberries, pomelos, and other low sugar fruits satisfy appetite while controlling sugar intake. The anthocyanins they contain can alleviate menstrual edema. It is advisable to consume less than 200 grams per day and avoid consuming it chilled to stimulate uterine contractions.

During menstruation, it is necessary to drink 1500-2000 milliliters of water daily and engage in low-intensity activities such as walking or yoga in moderation. It is strictly prohibited to use weight loss drugs or excessively limit calories. The calorie gap for normal meals should be controlled within 300 calories. If you experience discomfort such as dizziness and fatigue, you should immediately stop controlling your diet and seek medical attention. Three days after the end of menstruation, gradually resume the regular weight loss plan.