The menstrual cycle diet

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The idea of losing weight going by periods becomes increasingly popular because it factors in one’s mood swings and the general state of health. Perhaps, you should also try it?

 

ABOUT THE MENSTRUAL CYCLE DIET

Metabolism in a woman’s body has some peculiarities. Usually, it is divided into 2 stages:

  1. The one where the energy is released
  2. The one where the energy is accumulated

These stages should be considered while composing your menu—even muscles may function differently depending on the stage you’re going through. For example, when you’re releasing energy you should walk a lot and meditate, and during the energy accumulation stage, dumbbell exercises are preferable.

Knowing about biochemical processes taking place in a woman’s body throughout the menstrual cycle, you will have an easier time drawing your monthly nutrition plan, and thus lose excess weight or stop gaining it.

 

Stage 1—Phases 1, 2

NUTRITION ACTIVITIES
MENSTRUAL PHASE (UP TO 4 DAYS)
  • Breakfast: oatmeal porridge
  • Snack: fruit (up to 250 g)
  • Lunch: brown rice
  • Snack: fruit
  • Dinner: vegetables
  • Avoid strength training, ab exercises, steam baths; limit fluid intake (spirits included)
  • Do upper body exercises, Pilates, and yoga (avoid inversions)
POSTMENSTRUAL PHASE (UP TO 11 DAYS)
  • Limit calorie intake to 1,200 kcal
  • Avoid unplanned snacks
  • Exercise as much as you can

 

Stage 2—Phases 3, 4

NUTRITION ACTIVITIES
LUTEAL PHASE (UP TO 22 DAYS)
  • Raise calorie intake to 1,800 kcal
  • High-protein foods (chicken meat, boiled beef, low-fat fish, cottage cheese, and dairy products)
  • Do cardio exercises
  • Go swimming
PREMENSTRUAL PHASE (UP TO 28 DAYS)
  • Foods rich in calcium, magnesium, vitamins C and B6, and iron
  • Limit salt consumption
  • Do soft exercises,
  • Go swimming, running, and take the air

To reduce or prevent PMS symptoms, get enough sleep, walk and take herbal baths.

Many specialists also recommend a biorhythm diet, which is developed with regard to the change of seasons. This diet suggests the following:

  • Winter: limit sweets, salty or baked foods, and starchy products; focus on meat, fish, fruit, vegetables, cultured milk products, and water
  • Spring: eat fish, meat, cheese, milk, bran, beet, and other foods containing pectins and fibre
  • Summer: add to your menu orange and red fruits, cherries and currant, kvass and high-protein foods
  • Autumn: detox your body by limiting amount of proteins and eating more orange fruit and vegetables, as well as fibre

 

 

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27.12.17  19:30

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