What to eat for weight loss during menstruation at night

During the period of weight loss, you can eat a moderate amount of oatmeal Congee, steamed fish, boiled broccoli, apples, sugar free yogurt and other foods in the evening to help control calorie intake and supplement nutrition.

I. Oat Congee

Oat Congee is rich in soluble dietary fiber, which can extend satiety and stabilize blood sugar. Menstrual women's metabolism is accelerated. Eating an appropriate amount of oatmeal Congee can avoid hunger at night. It is recommended to add a small amount of crushed nuts after cooking the original oatmeal. Be careful to avoid adding too much sugar or high calorie ingredients such as condensed milk.

2. Steamed Fish

Fish are rich in high-quality protein and omega-3 fatty acids, and steaming cooking can maximize the retention of nutrients while reducing calorie intake. Salmon, cod and other fish with moderate fat content are suitable for consumption during menstruation at night, which can help alleviate menstrual inflammation. Suggest pairing a small amount of ginger shreds to remove fishy smell and avoid high oil methods such as frying or braising.

III. Boiled Broccoli

Broccoli is low in calories and rich in vitamin C and potassium elements, and boiling it can reduce nutrient loss. Women during menstruation are prone to edema, and the potassium in broccoli helps regulate fluid balance. When cooking, a small amount of minced garlic can be added to enhance the flavor, and avoid using high-fat sauces such as salad dressings for dipping.

4. Apples

Apples contain pectin and dietary fiber, which can promote gastrointestinal peristalsis and slow down sugar absorption. Eating a medium-sized apple at night can satisfy the demand for sweets, and its boron content can also help alleviate menstrual discomfort. It is recommended to consume with skin to obtain more nutrients and avoid juice extraction that may cause loss of dietary fiber.

5. Sugar free yogurt

Sugar free yogurt provides high-quality protein and probiotics, which help maintain the balance of gut microbiota. Hormonal changes during menstruation may affect digestive function, and moderate yogurt can improve bloating. You can choose to add a small amount of blueberries or chia seeds to enhance the taste, and avoid using flavored yogurt with jam.

During menstruation, extreme dieting should be avoided for weight loss, and a light and easily digestible diet should be the main focus at night. In addition to the above-mentioned foods, low GI foods such as quinoa salad and steamed egg custard can also be chosen. It is recommended to take moderate walks to promote blood circulation and avoid vigorous exercise. If there is obvious hunger or dizziness, it is necessary to promptly supplement with an appropriate amount of carbohydrates such as whole wheat bread slices. Maintaining sufficient sleep and a regular schedule are equally important for weight management during menstruation.