It is not strange to have mood swings during a period, but as soon as you see your weight, there is a different story starting. Most of the women gain weight during their periods, and that can really depress them.
The worst part is that you will need a lot of energy and time if you want to lose that extra weight and fat.
In order to control your weight during your periods, it is essential that you eat the right and healthy food.
To put everything in scientific words, the gain of weight can be explained through the fluctuation of the female sex hormones called estrogen and progesterone. You will reach a high amount of estrogen before your period starts and that can lead to water retention.
The estrogen will start to fall down as soon as you get your period, but then, your progesterone levels will go up. This results in water weight, water retention, and breast tenderness. The level of progesterone will prepare your body for a pregnancy by pulling fluids from your blood vessel and transferring them throughout the tissues of your body.
These levels will start to drop down if there are no signs of pregnancy and everything will be back to normal.
Because of symptoms like water retention and weight gain, you need to be careful about your diet during your period. Follow the instruction below and you won’t gain as much weight as usual.
Because the levels of serotonin will drop down, you will have mood and appetite changes. You will constantly want foods that are rich in carbs, and that is what you need to avoid. It is better to focus on whole grain bread because it will provide you with vitamin B6 and manganese while suppressing your appetite and improving your mood.
- Pumpkin Seed
Pumpkin seed will give your enough magnesium and will boost your mood when you feel sad. Also, it will decrease the water retention and will dilate your blood vessels which always helps with headaches.
You can eat them like that or you can add them to your salads and dishes.
Because of the bloating sensation during the period, you need to add melon in your food regime in order to reduce the bloating and discomfort.
There is a substance in the melon known as Cucumis melo, which turns the melon into a diuretic fruit which leads to relief from bloating and increases the production of urine.
There isn’t a person out there that can say no to popcorn. Popcorn is quite addictive and will help you by increasing the levels of serotonin in your body. It will reduce the bloating and will make you happier and more relaxed.
It is scientifically proven that saffron can improve your mood and reduce any signs of stress and anxiety. This is significant during a woman’s period and it can improve the mood, relieve water retention, suppress the appetite and help with the weight loss process.
- Chia Seed
It is a well-known fact that you will become cranky during the period. You might even feel like crying, but that is all normal. However, foods like chia seed can really help you at a time like that. Chia seed has a good amount of omega-3s which is a nutrient with antidepressant properties.
It will encourage your body to produce more serotonin which leads to a happier and more cheerful mood. Also, aside from chia seeds, you can include foods such as salmon, eggs or grass-fed beef because they are all rich on omega-3s. The chia seeds can be included in almost anything, including homemade foods and smoothies.
Because they have a high amount of magnesium in them, they will increase the production of serotonin and will help you by relieving your body from fluid retention. Because of the antioxidant properties of the beans, they will improve your overall health by removing the toxins.
They are also rich in nutrients such as potassium, copper, iron, fiber, and zinc. Make sure that the beans you get are not salted and you can even focus on canned beans. You can apply them to salads and soups for best taste.
New food regime and new exercise routine
After you make your own diet to stick to during your period, you should try exercising in order to lose weight more significantly. You can try the following tips for best results.
- Day 1 to 4
This period is known as the Early Follicular Phase and it is a training that includes low-intensity exercises. In this phase, you need to focus on exercises such as yoga, stretching and walking. If you are having appetite issues, you can eat minor meals several times per day.
- Day 5 to 15
This period is known as the Late Follicular Phase and in this phase, your energy will be significantly boosted. This means that you can improve the intensity of the training by including cardio and bodybuilding or strength training.
However, you need to make sure that you are eating protein-rich foods in order to build a better muscularity.
- Days 16 to 28
This period is known as the Luteal Phase and it means that you will be getting your normal energy back, but your appetite will be improved and you will be craving for energy-dense foods. During this phase, you can improve your intensity even more, but you need to get enough healthy fats and carbs.
Also, you can consume at least 200 extra calories, but try to get them by eating healthy foods such as nuts, avocados, eggs or many others.