Losing weight during menstruation: is it possible and what effort is it worth?

What's in the article:

Menstruation and weight loss: is there a connection?
Menstruation and sports

This time our topic will be to uncover the connection between processes such as weight loss and menstruation. Questions about the mutual influence of these concepts not only arouse increased interest, but also cause heated discussion among all representatives of the fair sex. Today the site “Lose Weight Without Problems” will continue the discussion of this interesting topic and, if possible, answer all the questions of our readers.

What happens in the body?

From the first to the last days of the cycle in women, the physical and mental state is subject to the influence of hormones. The first period for ovulation itself is characterized by high levels of estrogen. They ensure normal functioning of the genitourinary system and improve cardiac activity.

Their high concentration gives release to serotonin and endorphin, so the mood and well-being during this period are good. Women are not prone to overeating and can easily tolerate physical activity. Due to these same hormones, fat reserves are redistributed and burned, while cellulite on the legs and thighs disappears after massage and muscle strengthening.

Is it possible to lose weight during your period? This is quite difficult to do due to the physiological characteristics of the female body. During the period of ovulation, when the egg is released from the ovary, and after it, restructuring begins. The amount of estrogen decreases and progesterone comes first. It is necessary to ensure normal conception and strengthen the fetus in the uterus.

With its increase, the accumulation of nutrients begins, and protein, carbohydrates and fats are retained in the body. This is the reason for excess weight. Preparing for bleeding during menstruation involves retaining fluid to compensate for the loss. All these factors ultimately contribute to weight gain.

It is important! A decrease in estrogen leads to depression, and a woman begins to “eat up” a bad mood. And therefore, losing weight during menstruation becomes difficult.

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There can be several causes of pain during menstruation, and all of them are associated with a lack of certain substances in the body.

Vitamin E deficiency. Vitamin E is responsible for the construction of tissues, the reproductive system and the condition of hair, skin and nails. So do not exclude vegetable oils (soybean, flaxseed, corn, sunflower), walnuts, fish, seafood, soybeans and flax seeds, pumpkin, poppy, sesame, sunflower from your diet.

Iron deficiency. Iron is found in huge quantities in the liver of veal, lamb, red caviar, as well as red fish. This substance is also present in buckwheat, apples, prunes, dried apricots, raisins and pomegranate juice. We’ll tell you a secret: iron is not absorbed at the same time as fermented milk products, so you can eat them with a break of two hours.

Magnesium deficiency. Usually, a strong craving for sweets, especially chocolate, signals a lack of magnesium in the body. Start your day with buckwheat or millet groats, load up on bananas, and drink mineral water.

Calcium deficiency. If you notice that your hair has become too brittle and your nails are constantly peeling, then the problem is most likely due to a lack of calcium. Calcium is not absorbed during the day, so fermented milk products should be introduced into the diet from 18:00 to 23:00

The lowest calorie foods containing this important element are eggs, cottage cheese, legumes, soybeans

And here are some more general tips that will help you not gain weight during and after your period:

A week before your period, eat foods rich in fiber and complex carbohydrates. Fiber, which is found in cabbage, apples, buckwheat and soybeans, helps remove water from the body, which will help you avoid gaining excess weight.
Lead an active lifestyle. For example, you can go jogging - this will saturate your blood vessels with oxygen and promote weight loss. This is the favorite sport of top model Gisele Bundchen, and you can certainly trust her opinion!
Do not drink within an hour after eating. This way you won’t stretch your stomach and will quickly get used to this regime: in just a couple of days you will eat less, and the feeling of fullness will come faster.
During menstruation, many experience not the most fun period of their lives. But don’t be desperate for sweets. Serotonin - the hormone of happiness - is found in corn (and, accordingly, in corn flakes too), bananas, and tomatoes. You can add to this list with 6 more products that lift your spirits.

Text: Yulianna Knyazeva

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Is it possible to lose weight during your period?

If you carefully consider the functioning of a woman’s body, it becomes clear that it is best to begin an active fight against excess weight in the first half of the cycle when estrogen levels are high. You can afford physical exercise and dietary restrictions and this will not affect the functioning of your organs . In order to lose weight during menstruation, fasting days will also be useful, but only before they arrive.

After the onset of menstruation, the body's defenses decrease, and blood loss leads to a lack of oxygen in the tissues. Mild anemia is accompanied by a feeling of weakness, and in some cases even causes fainting. If at the same time you add physical activity and stop the supply of nutrients, your health will deteriorate sharply. Therefore, most nutritionists do not recommend active weight loss during menstruation.

What foods should you eat during the diet?

All dishes must be prepared independently; there is no need to use ready-made options. And it is better to use natural products without chemical additives.

Practical advice: Drinks may require kefir or yogurt, but be sure to study its composition; it should not contain sugar or calorie additives. All food must be in liquid or puree form.

The following liquid meal options are perfect for the Nazradan diet:

Smoothie cocktail. 100 ml of natural yogurt is poured into a blender, one banana and 100 grams of low-calorie cottage cheese are placed. All ingredients are thoroughly mixed. The finished drink is great for breakfast.
Thin soup. 1 liter of water is poured into a container, half a chicken breast is placed in it, and boiled over low heat. At the end you can add finely chopped onion and celery root. After cooking, the broth is strained. You only need to drink liquid.
Vegetable cocktail. Place vegetables in a blender - peeled cucumber, tomato, broccoli, dill. Everything is carefully ground.
Strawberry banana smoothie. Place half a banana and 150 grams of strawberries into a blender container and grind everything. Then add 30 ml of kefir and the same amount of natural yogurt. To add an unusual taste, you can add a pinch of cinnamon.
Vegetable broth. For cooking, you can use any vegetables except potatoes. Two liters of water are poured into the container, various vegetables are placed in it: beans, carrots, cabbage, onions, celery, zucchini, garlic, rice. Everything is boiled until done. It is recommended to pre-soak the beans; it is better to do this in the evening and leave overnight. It is recommended to add greens at the end of cooking.
Protein shake. Skim milk or cottage cheese (200 grams) is poured into the blender. Additionally, you can add oatmeal. Everything is thoroughly mixed. To improve the taste, you can add cinnamon, fruits, and berries.
Melt water. Fill the bottle with water and place it in the freezer. After an hour, it needs to be removed; if there is a film on the surface, then it must be removed - these are harmful impurities. Afterwards, the bottle is put back into the freezer and left for 2 hours. It is removed, the ice should defrost naturally.

What do women advise?

Is it possible to lose weight during menstruation? To get an answer to this question, you should read the recommendations on women's forums.

Angelina, 29 years old:

If you follow a diet, your weight will decrease. I personally chose separate nutrition for myself and I feel good, regardless of the beginning or end of the cycle. At the same time, I do a set of exercises every day.

Marina, 32 years old:

During this period I feel overwhelmed and cannot move normally. I constantly want to sleep and eat, I can’t lose weight during my period. I want to overcome myself and still reconsider my diet.

Evgeniya, 36 years old:

In my youth I endured “these days” terribly. Now I have been doing sports for three years, going to fitness and swimming. The weight has dropped, and the problem of how to lose weight during menstruation is no longer worth it. When it comes to food, I prefer plant foods and fish.

If your periods are painful

Many girls are often worried about painful menstruation, but how can you reduce pain without taking medications? To get rid of pain, doctors advise adhering to the following rules:

There are bananas and chocolate.
Give up coffee.
Before your period begins, avoid foods that contain sodium and sodium carbide (salt).
Before going to bed, drink a glass of natural wine with orange juice.
Take vitamins and minerals that help reduce uterine tone.

Reviews and results

The diet has optimal caloric content and a high content of vitamins; if a woman seems to find this not enough (especially in winter due to the lack of fruits and berries), then additional medications can be taken. Many note that the diet is difficult to tolerate due to the restriction of sweet foods, especially since the craving for them is increased. Some people are not satisfied with the consumption of dried fruits and sweet fruits, and for these reasons the diet is often interrupted.

“... I have PMS, which is accompanied by irritability and swelling. 10 days before, I decided to go on a diet. Lost 2 kg. I try to stick to proper nutrition, but I am so drawn to sweets that I have no strength to resist. Often in the evening after work I break down - gingerbread and chocolate are used. Is it healthier to eat an apple or cottage cheese with dried fruits? But I can’t overcome myself. Apparently, you need to come to such nutrition gradually and make it a rule of life, then the lack of sweets will not be so hard to bear”;
“... The weight gain these days is always 1.5 kg. It is clear that fluid is retained. On critical days, it is difficult to follow a diet, as the appetite wakes up brutally. I try to eat everything unsalted and it helps: my stomach shrinks, my cheeks fall in, and the ring doesn’t dig into my finger. I eat fish, meat, all vegetables, apples, low-fat cottage cheese and kefir. I don't eat fried or sweet foods. This diet helps with edema, but my pain still doesn’t go away—only pills help”;
“... After fasting for the second month there are no periods. After the first visit, my periods were delayed for two months in a row, and after the second, they completely disappeared. Moreover, the weight did not decrease much - only 7 kg. I'm very upset that so much effort was put in and now it's starting to fail. I understand that if I start eating as usual, the kilograms will come back. So it turns out to be a vicious circle.”

Principles of proper nutrition

Losing weight during menstruation should happen correctly. The menu should contain a maximum of useful substances, the required amount of micro and macroelements. To follow the menu, you need to write out your own diet in advance.

Proper nutrition during menstruation for weight loss - list of products:

Fruits and vegetables, except bananas and grapes. These fruits can slightly increase weight and retain water, thereby achieving the opposite effect;
Seafood contains pure protein, which can reduce the pain threshold. Also, seafood in combination with herbs and vegetables can saturate the body with iodine, which has a positive effect on the thyroid gland;
Milk and kefir. Just a glass of dairy or fermented milk product can compensate for the deficiency of calcium and iron, which rapidly leaves the body during this period;
Chicken fillet. Pure protein, which is so necessary for the body during critical days.

To properly lose weight during menstruation, you need to create a varied menu, rich not only in proteins, but also in the right fats, which are found in large quantities in fish and eggs. When losing weight during menstruation, sauces and marinades, smoked meats and pickles should be excluded.

Menu for 3 days

Sample menu for 3 days for a diet during menstruation for weight loss:

Option 1:

Breakfast - a boiled chicken egg, rye toast and a handful of fresh berries or fruits in season;
Lunch – low-fat boiled chicken or turkey, steamed vegetables;
Dinner – a glass of kefir or milk, a handful of fresh berries or dried fruits.

Option 2:

Breakfast - 200 grams of cottage cheese, 100 g of boiled oatmeal;
Lunch – steamed fish, light vegetable salad with herbs;
Dinner – steamed seafood or light cottage cheese dessert.

Option 3:

Breakfast – oatmeal on water with seasonal berries;
Lunch – vegetable soup – puree;
Dinner – fruit salad and a couple of nuts.

It is worth remembering that frying meat is not recommended; the best methods of heat treatment remain: boiling, grilling, baking, and steaming.