1, what to eat to lose weight during menstruation?
1, guava
Guava is high in vitamins but extremely low in calories, and rich in dietary fiber, which makes it easier to feel full after eating, making it an excellent choice for dieters. At the same time, drinking guava tea regularly can prevent the accumulation of excess fat in the body, promote human metabolism and help to lose weight.
2. Chinese yam
Yam (also known as yam and jade saliva) can be eaten as a staple food. Its special digestive enzymes can effectively promote the decomposition of protein and starch, accelerate metabolism and burn excess fat. Yam contains a lot of mucin, which can prevent fat from depositing on blood vessels and keep enough blood protein for you, so that you won't be undernourished because of excessive blood loss.
3. adzuki bean
Red beans have the characteristics of high fiber and low fat, and are rich in vitamins B 1, B2, protein and various minerals, and have the functions of enriching blood, diuresis, detumescence and promoting heart activation. Eating more can prevent foot swelling and have the effect of losing weight. Its alkaloids can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate edema caused by heart or kidney diseases. Red beans are sweet and sour, which can help you replenish qi and blood while detoxifying. Red beans are the best choice if your legs are edema during menstruation.
4. Kiwifruit
Kiwifruit with high dietary fiber can not only promote gastrointestinal peristalsis, but also increase satiety. Combined with the low calorie of kiwifruit (only 45 calories), kiwifruit is the best choice for weight loss and nutrition, and it is a good way for night owls to balance nutrition and maintain physical strength.
5.bananas
Bananas can improve the nutrition of the body. The dietary fiber contained in them can promote gastrointestinal peristalsis. Bananas can be well digested and absorbed, and can maintain energy for a long time. If you don't eat anything but bananas dipped in honey, the calories are much lower than dinner, and you will naturally lose weight.
6.sweet orange
There are many oranges. Fiber is low in calories and contains natural sugar, which is the best choice to replace dinner or sweets such as candy, cakes and biscuits. People who love sweets and want to lose weight can eat oranges to satisfy their desire for sweets. In addition, oranges are rich in fiber. Eating more helps to defecate, which can reduce the accumulation of toxins in the body. During menstruation, a large amount of toxins can be discharged from the body, and it becomes light and beautiful immediately after menstruation.
7. Macroalgae
If you want to lose weight, instead of waiting for the fat to accumulate and then trying to burn it, it is better to let the fat be excreted and then absorbed. Kelp is rich in water-soluble fiber, which allows fat to be excreted before it is absorbed by the small intestine, so that the body will not absorb or hoard excess nutrients. Kelp can reduce the deposition of fat on the blood vessel wall and let the toxins in the blood be excreted. In addition, it is found that cooked kelp has better effect!
8. Dairy products
During this period, we can use milk to supplement energy, because milk is rich in nutrition and contains enough calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol. Orolic acid can not only make cholesterol deposit on the arterial wall, but also optimize the hormones in menstrual period, so that you can slim your waist and not your chest.
2, menstrual diet needs to be understood.
1. Don't deliberately eat sweets, such as drinks, cakes, chocolates, snacks, etc. Women who use Apple yogurt diet should stop using this method to lose weight, so as to prevent blood sugar instability and avoid aggravating various discomforts during menstruation.
2. Women can eat more foods rich in dietary fiber during menstruation, which can promote the discharge of estrogen, increase the content of magnesium in blood, regulate menstruation and soothe the nerves, and have a good effect of thin abdomen. Such foods include: fresh fruits and vegetables, whole grains, whole wheat flour, brown rice, oats and so on.
3. Eat some foods rich in vitamin B between meals and get enough protein. Eat more high-protein foods such as meat, eggs, tofu and soybeans to supplement the nutrients and minerals lost during menstruation.
4. Women must ensure that three meals are regularly and quantitatively during menstruation, and don't diet or eat too little because of losing weight. Regular diet can avoid excessive changes in blood sugar, reduce heartbeat, relieve dizziness, fatigue, emotional instability and other discomfort, and contribute to menstrual health.
3, menstrual diet to lose weight
(1) fig black corn soup
Ingredients: 200g of dried figs, 0/00g of red beans/kloc-,2 grains of black corn, 0/50g of peanuts/kloc-,and 6 bowls of water.
Practice: Wash adzuki beans and peanuts and soak them in clear water 1 hour; Wash black corn and cut it into small pieces; Wash figs for later use. Put figs, black corn, red beans and peanuts into a pot, pour in 6 bowls of water, bring to a boil with high fire, and drink after turning the heat down for one and a half hours; Or add a spoonful of honey to taste after the soup is cooled to below 80 degrees Celsius.
(2) Coix seed yam soup
Ingredients: 200g yam, 200g coix seed, 50g brown sugar, and 0/0g starch/kloc (corn).
Practice: Wash Coix seed first and soak it in warm water; Peel the yam, wash it and cut it into dices. Add water to the pot and bring to a boil. Add Coicis Semen and cook until 70% done. Add diced yam and continue to cook on low heat until cooked. Add brown sugar to boil, add 25g water starch (starch10g water), thicken and serve.
(3) Apple, pumpkin, and red jujube paste
Ingredients: pumpkin160g, apple120g, dried jujube15g, and moderate warm water.
Practice: Peel the pumpkin, cut it into small pieces and steam it in a steamer for about 20 minutes. Remove the core from the dried red dates, soak them in warm water for half an hour after washing, grind the steamed pumpkins into mud with a spoon, and wash and peel the apples. Pour the apple pieces, soaked red dates and water soaked in red dates into a blender and stir them into mud. Pour the pumpkin puree into the blender and stir together. Pour the stirred puree into the pot, boil the puree with strong fire, and then eat it after cooling.
4, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.