It is known that the female body is very unpredictable and its work depends on many factors. One of them is menstruation. Famous nutritionist Debra Hope-Ridsel has developed a special cyclic diet designed for female physiology. Her nutritional system was supposed to help women fight PMS symptoms. But after research and testing of the system, it turned out that if you eat on a cyclic diet system, you can overcome not only the symptoms of PMS but also improve well-being these days, as well as monitor weight and stay in your weight and even lose weight. The hormonal cycle of women can be divided into two phases. Selecting certain products according to each phase and following the recommendations of a nutritionist, you can control your weight and always stay in a good mood and not experience any unpleasant sensations.
The first phase (2 weeks before)
In this phase, estrogen and progesterone levels increase, which leads to an improvement in fat metabolism. From this, it follows that fat is broken down more efficiently, and not only during physical exertion but also in a normal state.
During this period, you should adhere to a balanced diet. Low-fat chicken meat, fish, vegetables, fruits, and cereals must be present in the diet. It is necessary to reduce, and in some cases completely abandon fatty dairy products, including cheeses, red meat, fried and fatty foods, alcohol.
You should eat every 3-4 hours and do not forget to snack 2 times a day to maintain a constant level of sugar in the blood.
First phase menu
Breakfast: 3/4 cup oatmeal, 1 cup skim milk, 1 cup seasonal berries or fruits (you can use pre-frozen fruits in winter).
Snack: 1-2 carrots, or 1 cup of berries or fruits, 5 walnuts, 300 ml of tea or water.
Lunch: a portion of vegetable soup, 100 g of boiled turkey, 1 piece of whole-grain bread, 100 g of tomato salad, 1/2 green apple, 200 ml of soy milk.
Snack: 150 g of natural yogurt, 200 ml of water or tea.
Dinner: 150 g of steamed fish, 150 g of boiled broccoli, a portion of green salad, 1 baked small potato.
Before going to bed: 1/2 cup kefir or 1 fruit, 1 whole-grain cookie.
The second phase (2 weeks)
It is not strange, Debra Hope_Ridsel during this period suggests completely excluding meat from the diet, and the main emphasis is on vegetables and fruits. A source of protein to choose vegetarian dishes.
During this period, you should limit the consumption of almost all dairy products, completely eliminate alcohol and sugar. It is necessary to consume only one serving of protein per day, reduce the intake of tea or coffee to 2 cups per day, eat no more than 7 yolks per week.
Note! At the peak period of this phase, when the content of sex hormones in the blood is maximum, vitamins of group B, D, folic acid, magnesium, and zinc are especially needed.
Second phase menu
Breakfast: 1 cup of cereal with bran, 200 ml of coconut or soy milk, 1/2 cup of berries per season.
Snack: 1 apple.
Lunch: vegetable soup, 1/2 fruit, spinach salad, tea – 200 ml.
Snack: a cup of berries or a vegetable casserole – 1 serving.
Dinner: 100 g of fish steak, 1/2 cup of boiled basmati rice with green peas (fresh), a salad with tomatoes, a cup of green tea.