In
the days before your period, it is likely that you are consuming extra
calories. According to Weight Watchers, you intake an average of 100 to
200 calories more than usual before your period; however, the body
compensates for these added calories by increasing your metabolic rate.
Your metabolism increases about 5 to 10 percent in the days before
menstruation.
*Calories During Menstruation
Physiologically
there is no need for extra calories during your period; however, the
food choices you make may be able to reduce the severity of the symptoms
associated with menstruation. For example, FamilyDoctor.org recommends
increasing your consumption of whole grain carbohydrates, fiber and
protein while cutting back on sugar and fat. Reducing your intake of
caffeine can reduce your mood swings and even reduce breast soreness.
Eating smaller more frequent meals can also help reduce your symptoms.
(All I could think right here, was "great, just go ahead and list EVERYTHING I craved and ate today as the "Don't eat" list. I had coffee with my muffins, yes chocolate chip muffins to be exact, for breakfast, but was good and had a cobb salad for lunch and a tilapia salad for dinner. Then proceeded to have some milk and chocolate while doing this blog. Go Me. Tomorrow I will be wiser.)
Bloating
is a common complaint for menstruating women. During your period, your
body retains water, which leads to temporary weight gain. Limiting the
amount of salt in your diet during the days before your period and
during your period can help reduce the amount of water your body
retains. Try to avoid adding salt to your food or eating extra salty
processed foods. In general, you should try to limit your salt intake to
between 1,500 and 2,300 mg per day.
Though
it may seem like your body is telling you to eat more during your
period, you can try to fight these cravings by choosing your food
wisely. Certain foods can help keep you fuller for a longer period of
time. High fiber foods absorb water as they pass through your digestive
system, which can help fill you up for a longer period of time. Many
high fiber foods also tend to be low-energy dense, which means you can
eat a high volume without consuming a large amount of calories.
I love this suggestion to limit your salt and up your fiber. It is such good advice on a normal day, but can make such a big difference in water retention. So tomorrow I will have oatmeal for breakfast (oooooo, with some fresh peaches I have in my fridge too) and I will try not to have any coffee. (even though I just bought me more fat free coffee mate creamers that I love so much.) I will drink more water and try to stay away from salty things. I cant say the same for the sweet stuff because in between loads of laundry I will be making cookies and brownies for the dessert tray of the catering job I have for Labor Day. (wish me luck) ;)
To counteract that, I should plan TWO workouts tomorrow. It looks like my schedule has the 10am fat burn fusion class that I love to do and then I can hit the gym again at 5:15 for the Fitness Pilates class after I walk to pick up the girls from school and help them with their homework. That should erase the guilt of testing out cookies. ;)
Hope everyone has a great night!!
Happy Menstruating to all you women out there! And remember to not let it get you down and ruin your plans for healthy living.
:) Love this! You kick that PMS craving's butt! I would also add some protein to your oatmeal plan! At least post fat burn fusion class!
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