Physiological cycle diet, the effect of doubling the more thin 5 pounds

Physiological cycle diet, grasp the slimming super speed period.

About female physiological period 9 fat, I have a bad news and a good news.

Bad news:Some people say that the aunt period does not need to deliberately reduce the weight, eat as much as will not get fat ~ solemn tell everyone is false because it is false because it is false four body in the menstrual period is also to follow the law of conservation of energy, so dry food is not fat at the moment does not exist at all.

Good news:Women's hormone levels fluctuate greatly during menstruation, which can have an impact on mood, appetite, exercise capacity and fat burning, so if reasonably utilized can still be effective in enhancing the slimming effect of the sisters.

If you take 28 days as a G, you can divide the physiological cycle into four stages, each stage of the fat loss effect there is a big difference, accordingly, we in the diet and exercise planning should also focus on, in order to get twice the result with half the effort scribble:

Slimming welfare period (menstruation 1-7 days).

These are the first time I've ever seen a woman with a baby in her arms, and the second time I've ever seen a woman with a baby in her arms, I've never seen one.

Slimming flat period (menstrual day 15-21).

Slow period (22nd-28th day of menstruation).

Slimming welfare period (menstrual day 1-7).

General principles:Pay attention to rest and warmth, avoid strenuous exercise, do not do pelvic elevation movements; do not diet, more iron supplementation.

Mental and physical state: luteinizing hormone (luteinizing hormone/progesterone) secretion declines, low immunity, poor metabolism, low mood due to the body's slight edema, weight ↑ 1-2kq (temporary phenomenon).

Dietary Guidelines:

1 The consumption of all kinds of nutrients as well as calories is very large at this stage! Dieting is not recommended.

2 Eat plenty of iron-containing foods as well as plant-based proteins that improve iron absorption, etc.

Beef, salmon two, egg yolks, tofu, brown rice, fungus, celery, cherries.

3 Eat more food containing magnesium and B vitamins to promote metabolism, bananas, walnuts, cashews.

4 Avoid tobacco, alcohol, caffeinated beverages, spicy and stimulating foods and cold.

5Do not eat too salty, otherwise it will aggravate edema; drink more hot water.

Recommended exercise:Walking 1, Yoga Slimming overdrive period (menstrual days 8-14).

General principle:

The prime time for fat loss is finally here, the slimming success index of five stars, miss it and wait another month. While opening the energy gap, more protein; this stage is the best time to do aerobic exercise.

Mind and body state:

Estrogen secretion is strong, metabolism improves, all aspects of the body's vitality and energy are the best performance. But this stage is also easy to get fat, pay attention to control the calorie calorie out intake.

Dietary Guidelines:

1 Ensure 300-500 calorie energy gap per day.

2 Eat less high-calorie, high-fat food.

3 Supplement protein to avoid muscle loss lean meat, fish, shrimp heart, eggs and milk.

4 Eat more high-fiber fruits and vegetables and whole grains beans, spinach, cabbage, cauliflower apples, dragon fruit, strawberries corn, sweet potatoes.

Recommended exercise:Aerobic exercise, running more, fast walking, swimming heart, jumping exercise, jumping rope. Appropriately increase the frequency of exercise, the average daily exercise more than 1 hour.

Slimming flat fast period (menstrual days 15-21).

The general principle: control sugar, appropriate lowering of carbohydrates; anaerobic exercise is the main, this stage is the best time to enhance the basal metabolic rate. Physical and mental state:Metabolism is slowing down, physical fitness is still good; estrogen is declining, luteinizing hormone secretion is ↑, mood and skin condition are unstable.

Dietary Guidelines:1 Sugar control, adopt low GI principle and reduce carbohydrates appropriately.

2Supplement high-quality fat, such as nuts ●, avocado, to improve muscle strength.

3The rest of the reference to the "Slimming super speed period".

Recommended exercise: jerking iron muscle building b, self-weight training, you can also go outdoor heart hiking.

The slow period (22-28 days after menstruation).

General principle:Strict control of diet, light is appropriate.

Exercise is mainly mild.

Mental and physical state:Luteinizing hormone secretion reaches a peak fat synthesis rate increased dramatically, easy to edema; appetite, want to eat sweet Q; easy constipation, acne; mood swings, easy to fatigue in the second half of the week.

Dietary Guidelines:

1 Avoid high salt food intake, eat more food to reduce edema, winter melon, celery, Job's tears, black coffee two, apples, kiwi fruit, papaya.

2 Avoid snacks ", night snacks 5, vigilant overeating, consolidate the results of the early fat loss.

Recommended exercise:Choose gentle exercise, aerobic and anaerobic combination, the second half of the week to gradually reduce the length of exercise, frequency, intensity.