Every woman knows what I’m talking about: There is a competition coming up on the wrong date, and you know it is going to be more difficult than usual. All of a sudden your weight jumps, your body is swelling up and you can tell that you’re holding a lot of liquid by the marks of your socks on your leg after a busy day. The food cravings don’t make it any easier. Yes, it is again that time of the month.
Nothing to do about it, or is there? Here are a few tips that can help you control or even avoid this weight gain:
#1 Rolled oats and yogurt for breakfast
Rolled oats contain a lot of fiber which will make you feel satiated for a longer period of time and keep your blood glucose stable. Yogurt is high in calcium which is healthy for your bones but also helps to avoid unnecessary water retention.
#2 Snack with unsalted nuts and seeds
Unsalted nuts and seeds are not just a healthy snack but also a good source of fiber, protein, and magnesium – the 3 elements that play a role in controlling food craves.
#3 Replace chicken with red meat
During the time of menstruation, it is advised to increase your iron consumption. Low iron status due to blood loss can lead to feeling more tired and fatigued. A nice lean piece of red meat can prevent that.
#4 Add spinach to your salad
Spinach is a very healthy vegetable, rich in several vitamins and minerals. It contains iron and magnesium and therefore helps to maintain iron status and controlling food craves.
It might sound contradictory, but keeping yourself hydrated helps in preventing water retention.