What can I eat to lose weight during menstruation? Scientific diet guide and hot spot analysis
Recently, the topic of "how to manage weight through diet during menstruation" has sparked heated discussions on social media. Many women experience problems such as edema and increased appetite before and after menstruation. How to eat scientifically has become the focus of attention. This article will combine the popular discussions on the Internet in the past 10 days to sort out the weight-loss suggestions for menstrual diet and provide structured data for reference.
1. The scientific relationship between diet and weight changes during menstruation
Changes in hormone levels during the menstrual cycle can affect metabolism and appetite. Increases in progesterone during the luteal phase (the week before menstruation) may lead to water retention and increased appetite, while the return of estrogen during menstruation aids in fat breakdown. Proper use of this physiological characteristic can achieve twice the result with half the effort.
2. Recommended list of weight loss diet during menstrual period
| food category | Recommended food | Mechanism of action | recommended daily amount |
|---|---|---|---|
| High speed rail food | Spinach, red meat, liver | Replenish blood and hematopoiesis, improve metabolism | 100-150g |
| High quality protein | Eggs, fish, tofu | Maintain muscle mass and enhance satiety | 20-30g per meal |
| Warm fruits | Cherry, red dates, longan | Replenish qi and blood, relieve discomfort | 200-300g |
| dietary fiber | Oats, sweet potatoes, celery | Promote bowel movements and reduce bloating | 25-30g |
3. Three major misunderstandings about diet during menstruation (recent hot search topics)
1."You can eat unlimited sweets during menstruation": Recently, an Internet celebrity advocated that people with a fast metabolism during menstruation can eat sweets as much as they want. However, experts point out that excessive sugar will aggravate the inflammatory reaction, and it is recommended to use dark chocolate (cocoa content of more than 70%) instead.
2."Drinking ice water can burn more calories": Although the body needs to consume energy to heat cold water, it may cause menstrual cramps. Warm drinks are more conducive to blood circulation.
3.“All dairy products must be avoided during menstruation”: Unless you have lactose intolerance, fermented dairy products such as yogurt can supplement calcium and relieve premenstrual syndrome.
4. Periodic diet plan (recommended by popular weight loss bloggers)
| menstrual phase | Dietary Focus | Recommended recipes | Effect |
|---|---|---|---|
| Menstrual period (1-5 days) | Iron supplement + anti-inflammatory | Pork liver and spinach porridge + ginger and date tea | Reduce edema |
| Follicular phase (6-14 days) | High protein + exercise | Chicken Breast Salad + Chia Seeds | Accelerate fat burning |
| Luteal phase (15-28 days) | Control salt + stabilize blood sugar | Steamed fish + multigrain rice | Prevent overeating |
5. Special reminder from nutritionists
1. Daily calories during menstruation can increase by 100-200 calories than usual, but you should choose foods with high nutrient density.
2. Magnesium (nuts, dark green vegetables) can relieve sweet cravings during menstruation. Recent studies show that magnesium supplementation can reduce chocolate cravings by 40%.
3. Avoid excessive caffeine. The latest survey shows that more than 200mg of caffeine (about 2 cups of coffee) per day during menstruation may aggravate symptoms of discomfort.
4. The recently popular “golden milk” (turmeric powder + plant milk) does have anti-inflammatory effects, but it should not be consumed on an empty stomach.
6. Sharing of practical cases from netizens
A popular post on Xiaohongshu shows that testers who adopted the "menstrual carbohydrate pre-loading method" (eating enough carbohydrates for breakfast and less for lunch and dinner) had an average menstrual weight gain of 0.8kg less. However, individual differences need to be noted, and extreme dieting is not recommended.
Summary: During the menstrual period, weight loss should focus on nutritional supplements rather than excessive restrictions. Only by adjusting the diet structure according to the characteristics of the cycle and combining it with moderate exercise can healthy and effective weight management be achieved. It is recommended to consult a professional nutritionist to develop a personalized plan based on your own situation.
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