"Menstruation": Weight gain is a normal phenomenon and it is not appropriate to lose weight.
Menstrual period 1 to 5 days. Generally speaking, menstrual period is the most vigorous stage of body metabolism and needs more nutrition. However, due to the decrease of luteinizing hormone secretion during menstruation, it is also prone to depression, depression, stress and poor appetite.
If you don't get enough sleep and are overtired at this stage, not only are you prone to dark circles, but edema will follow. Therefore, it is normal for menstrual women to gain weight 1 to 3 kg. However, Lai Ruixin, a Chinese medicine practitioner, reminds you not to lose weight because of weight gain. During this period, most of the weight lost is the weight of water, which can't really be reduced to adipose tissue. It is suggested that the focus of weight loss in this period should be on adjusting physical condition to lay a good foundation for the next stage of weight loss.
"Ovulation period": the high incidence of slimming, eating less and exercising more, and losing weight quickly.
After menstruation, the next 6 to 14 days is the "ovulation period", which is the peak of slimming. Strong hormones, good digestive function, fast metabolism, and accelerated nutrient absorption and consumption efficiency. Therefore, ovulation is the best time to engage in aerobic exercise and promote calorie consumption. It is recommended to keep at least 7 hours of exercise every week.
Because the efficiency of absorbing nutrients during ovulation is also accelerated, if the calories eaten cannot be consumed immediately, the excess calories will be converted into fat and accumulated in the body. Therefore, women who are ovulating should eat less high-calorie and high-fat foods and eat more foods rich in iron and fiber, such as spinach, kelp, fish and grapes.
"Luteal phase": enter the period of losing weight and eat more low GI foods.
"Luteal phase" is 14 to 2 1 day after menstruation. At this stage, estrogen in the body decreases and lutein increases, and it begins to lose weight. Because lutein can't decompose fat, once lutein rises, it is not only easy to edema, but also slow down the body's metabolic ability, so it is naturally not easy to lose weight.
It is suggested to eat more low GI foods at this stage, such as taro, yam, whole wheat bread, soybean, low-fat yogurt and so on. Low GI foods can reduce the secretion of insulin in the blood and make us less hungry. If you can't resist the temptation at this time, eating a lot of high GI foods such as cakes, chocolates and toast will easily lead to an increase in blood sugar. In order to cope with the sudden increase of blood sugar, the body secretes insulin to balance blood sugar, and the way of insulin to balance blood sugar is to convert sugar in food into fat and store it in the body.
Lai Ruixin, a traditional Chinese medicine, pointed out that when insulin converts blood sugar into fat, blood sugar drops rapidly. At this time, the brain will judge that the blood sugar is too low, which will make the body signal hunger, so that you can't help but start eating and drinking, and the "vicious circle of obesity" is born. Therefore, for women in luteal phase, it is better to put up with high GI food first and eat less.
"Secretion period": weight stagnation, eating more light food and drinking more water.
The period from 2/kloc-0 to 28 days after menstruation, that is, the period before menstrual cramps, is called "secretory period". Under the influence of lutein, the body is prone to edema, the skin will become greasy, the weight will continue to stagnate and the mood will be unstable. Losing weight is also easy to be broken down at this stage, appetite will increase, and people will start to eat and drink to liberate themselves.
However, in order to put on the pants of the smaller size and have a slim figure, you still have to hold the idea of eating high-calorie food. It is suggested to eat more light food, drink more water and avoid salty food at this stage, so as to avoid the increase of salt and water storage in the body and cause edema.