1 to 2 weeks after menstruation to lose weight and eat whole grains to eliminate stool

Having a slim figure is something women dream of all their lives, but life is filled with all kinds of exquisite food, and modern people generally have overnutrition, so the chances of their figures getting out of shape are high, and losing weight becomes increasingly difficult. Women who are struggling to lose weight may wish to take advantage of the 7 to 14 days after their monthly menstrual period, when their hormones are stable, to consume more fiber-rich, low-GI whole grains to promote gastrointestinal motility and metabolism, making weight control easier.

Whole grains are high in dietary fiber and are low GI foods, making them a good staple food for people who are trying to lose weight.

Hormonal changes during menstruation Obesity is caused by overeating and edema

For women who are struggling with the scale, hormones play a huge role. Zhang Jingfen, director of the nutrition department at Chiayi Christian Hospital, said that due to fluctuations in hormones and progesterone in women's bodies, they tend to retain water from a week before their period to the onset of menstruation and experience premenstrual distress syndrome, including mood swings, increased appetite, and an inability to resist the allure of sweets and high-calorie foods, which leads to the storage of calories and water and makes the woman appear fat and swollen.

As soon as the menstrual period ends, many women find that their face swelling has subsided and their weight has decreased. They believe that the best weight loss effect is 7 days after the end of menstruation. However, nutritionists say that this is a common misconception in the implementation of a weight loss plan.

After the menstrual period ends, the hormone secretion function returns to normal, and the body will automatically start the drainage mechanism to expel the accumulated water from the body, resulting in swelling and weight loss. However, in the overall weight loss plan, the temporary inflow and outflow of water is meaningless.

The most weight loss occurs 2 weeks after menstruation? The best time to control weight loss plan

Nutritionist Zhang Jingfen said that weight loss is not something that can be achieved overnight. It is not possible to successfully lose weight in just 2 weeks after the menstrual period. A complete and long-term weight loss plan must be formulated, and different weight loss plans must be adopted during the menstrual period and before and after. During menstruation, you can eat more red meat to help replenish lost iron, consume more high-fiber foods to prevent constipation, and reduce fat intake to prevent obesity.

After the menstrual period, hormones return to a stable state, which is most suitable for women to implement a weight loss plan. Combined with a low-calorie, high-fiber diet, the weight loss effect can be more prominent.

The so-called "follicular phase" after the end of the menstrual period is when the secretion of progesterone is the lowest and the estrogen is the highest. The hormones are stable, the body's metabolism and digestion abilities improve, and there are fewer troubles such as menstrual pain, inability to exercise, increased appetite, overeating, edema, and bad mood. It is the most suitable period for those who want to lose weight to return to their original weight loss plan, have greater autonomy in weight control, and be able to stick to it, so the weight loss effect is more easily highlighted.

Increase weight loss by 7 points and increase fiber content

When implementing a weight loss plan, "reducing fat and calorie intake" is the highest guiding principle. Nutritionist Zhang Jingfen said that in addition to reducing the intake of high-fat, high-sugar, and high-calorie foods, supplementing with high-fiber, low-calorie, low-GI foods, such as grains and fruits and vegetables, for more than 2 weeks after the menstrual period can help moisturize the intestines and promote bowel movements, prevent stool and toxin accumulation, and enhance weight loss and health care functions.

However, fiber can be roughly divided into "water-soluble fiber" and "water-insoluble fiber". The former is fine fiber and has the function of retaining water, which can help with stool formation and defecation. If the stool cannot be formed, it is easy to have watery diarrhea or constipation. As for insoluble fiber, the fiber is coarser and has the function of promoting gastrointestinal motility and pushing feces out of the body.

Nutritionist Zhang Jingfen recommends that female friends should not adopt drastic fasting methods when implementing a weight loss plan after their menstrual period. She recommends referring to the "Fruits and Vegetables 579 Principle" and consuming 3 to 5 servings of low-calorie and high-fiber vegetables and 2 to 3 servings of fruits every day. In addition, each meal should consist of whole grains with a low GI value and a ratio of about half soluble fiber to half insoluble fiber, such as whole grain rice, oats, and coix seeds. Each meal should have about 70% of a full bowl, paired with a small amount of red meat dishes cooked with less oil, and reduce the intake of refined foods and sweets with high GI values. You can supplement enough nutrients without going hungry, thereby enhancing the effect of weight loss.