What to eat to lose weight after menstruation? Scientific diet helps to lose weight efficiently
The week after menstruation is the golden period for women to lose weight. At this time, metabolism speeds up and a reasonable diet can get twice the result with half the effort. This article combines the hot health topics on the Internet in the past 10 days to sort out the diet plan for weight loss after menstruation.
1. Why is it suitable to lose weight after menstruation?
1. Stable hormone levels and reduced appetite
2. Increase metabolic rate by 10%-15%
3. Enhanced drainage capacity of the body
| stage | Metabolic characteristics | weight loss efficiency |
|---|---|---|
| menstrual period | Metabolism decreased by 5% | ★☆☆☆☆ |
| Follicular phase (after menstruation) | Metabolism increased by 15% | ★★★★★ |
| Ovulation period | Metabolism increased by 8% | ★★★☆☆ |
| Luteal phase | Metabolic fluctuations | ★★☆☆☆ |
2. List of recommended foods during the golden period
| food category | Recommended ingredients | Efficacy | daily intake |
|---|---|---|---|
| High quality protein | Chicken breast, salmon, shrimp | Maintain muscle mass | 150-200g |
| high fiber vegetables | Broccoli, spinach, asparagus | Promote detoxification | 300-500g |
| Low GI staple food | Oats, brown rice, quinoa | Stabilize blood sugar | 100-150g |
| healthy fats | Avocado, nuts, olive oil | Regulate hormones | 20-30g |
| iron supplement foods | Animal liver, red meat, black fungus | Replenish menstrual loss | 2-3 times a week |
Three, three-day reference recipe (highly praised plan)
| Meals | first day | The next day | The third day |
|---|---|---|---|
| breakfast | Oatmeal + boiled eggs + blueberries | Whole wheat toast + avocado + sugar-free soy milk | Greek yogurt + chia seeds + almonds |
| lunch | Pan-fried salmon + quinoa rice + broccoli | Chicken Breast Salad + Brown Rice | Stir-fried seasonal vegetables with shrimp + purple sweet potato |
| dinner | Tomato Beef Soup + Spinach Salad | Steamed seabass + asparagus | Mushroom tofu soup + cold fungus |
| Extra meal | 10 apples + almonds | Cucumber sticks + low-fat cheese | Cherry tomatoes + sugar-free yogurt |
4. Dietary misunderstandings that must be avoided
1.excessive dieting: Can cause menstrual disorders
2.Completely cut off carbon: Affects thyroid function
3.Too much coffee:Intensify iron loss
4.Rely on meal replacement: Difficult to sustain and easy to rebound
5. Effective tips tested by netizens
1. Drink warm water + lemon juice on an empty stomach in the morning (2.3w likes on Xiaohongshu in the past 7 days)
2. Eat 200g of low-sugar vegetables before meals (18 million views on Weibo topic)
3. Change cooking oil to coconut oil (TikTok-related videos have more than 100 million views)
4. Finish dinner in advance before 18:00 (Zhihu hot post collection number 8.6k)
6. Special reminder from nutritionists
1. The effect is better when combined with moderate aerobic exercise
2. Make sure to drink more than 2000ml of water every day
3. Sleep time is no less than 7 hours
4. If dizziness or fatigue occurs, you need to adjust your diet immediately
The golden period for weight loss after menstruation usually lasts for 7-10 days. Taking advantage of this period to eat scientifically and do moderate exercise can achieve twice the result with half the effort. Remember that health is the foundation of beauty, and do not take extreme weight loss methods.
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