Title: What to eat during menstruation to lose weight quickly? Scientific Dietary Guidelines
Menstrual period is a period when women are more sensitive. A reasonable diet can not only relieve discomfort, but also help control weight. In the past 10 days, the discussion on "diet loss during menstruation" has remained high on the Internet, especially in dietary conditioning. This article will combine hot topics and data to provide you with scientific advice.
1. The relationship between diet and weight changes during menstruation
During the menstrual cycle, fluctuations in hormone levels can affect metabolism and appetite. The following are the most concerned dietary issues of menstrual period that netizens have recently paid attention to:
| Hot Questions | Search volume (last 10 days) |
|---|---|
| What to eat during menstruation can you lose weight | 256,000 |
| What to do if you eat binge during menstruation | 183,000 |
| Epidemic foods during menstruation | 127,000 |
2. Menstrual period recommended food list
According to nutritionist advice and hot search data, these foods can not only meet nutritional needs but also benefit weight management:
| Food Categories | Reason for recommendation | Hot search index |
|---|---|---|
| Dark vegetables | Iron supplementation and dietary fiber to promote bowel movements | ★★★★★ |
| salmon | Omega-3 relieves inflammation | ★★★★☆ |
| oat | Stabilize blood sugar and prolong fullness | ★★★★★ |
| Ginger tea | Warm the uterus and drive away the cold and accelerate metabolism | ★★★☆☆ |
3. Three principles of diet during menstruation
1.Iron supplementation is preferred: Blood loss during menstruation may lead to iron deficiency. Choose high-speed rail foods such as animal liver and spinach.
2.Control salt and eliminate edema: Recent hot searches show that a 60% increase in weight before menstruation is caused by edema, and daily salt intake is recommended ≤5g.
3.Eat sweets smartly: Use dark chocolate (cocoa content ≥70%) to replace the cake, which not only satisfys desires but also controls calories.
4. Menstrual diet schedule (refer to recent internet celebrities sharing)
| Time period | Dietary advice | Things to note |
|---|---|---|
| 7-8 am | Warm ginger water + whole wheat bread | Avoid drinking coffee on an empty stomach |
| 10 am | A handful of nuts | Replenish healthy fats |
| Lunch at 12 o'clock | Mixed grain rice + steamed fish | Ensure protein intake |
| 3 pm | Non-sweet yogurt + berries | Relieve the urge to eat sweets |
5. Diet misunderstandings during menstruation (the top 3 recent rumors to refute)
1.Misconception: You can eat whatever you want during menstruation and won’t get fat- Fact: Basal metabolism only increases by about 8%, and excessive amounts will still gain weight
2.Misconception: Drinking brown sugar water can replenish blood- Fact: Brown sugar has extremely low iron content, so it is better to eat animal liver
3.Misconception: Cold drinks should be completely banned during menstruation- Facts: The physical condition is very different, and moderate cold drinks will not affect health
6. Expert advice
The director of the Obstetrics and Gynecology Department of Peking Union Medical College Hospital recently emphasized in an interview: "Weight loss during menstruation should be based on 0.2-0.5kg/week as the safety standard, extreme dieting will lead to menstrual disorders." It is recommended to cooperate with gentle exercises such as yoga and walking, which will have better results.
Menstrual period is a special period when the body needs care. A reasonable diet can not only help manage weight, but also relieve discomfort. Remember, health is always more important than losing weight quickly!
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