Special diet during a special period

During the period of PMS (premenstrual syndrome), many women experience increased appetite, which can lead to excess weight gain. However, there is a special diet that can help prevent this problem and reduce unpleasant symptoms such as headaches, swelling and chest pain associated with fluid retention in the body. In this article we will look at the features of this diet and recommendations for following it.

The main principle of this diet is to increase the consumption of foods rich in vitamins B6, E, as well as the minerals calcium and magnesium. Vitamin E can be obtained from vegetable oils, nuts, seeds, avocados, fish, asparagus and brown rice. Vitamin B6 is found in legumes, wheat germ, unrefined grains, fish (especially fatty fish), bananas and poultry. Calcium is found in low-fat dairy products, leafy greens, seeds, nuts and canned fish. Magnesium can be obtained from nuts, lentils, seeds, brown rice and wheat grains.

In addition, it is important to eat enough fish during this period. Salmon, tuna, trout, sardines, mackerel and herring contain healthy fatty acids that help manage PMS symptoms. It is also recommended to increase the consumption of vegetables, fruits and herbs. It is important to drink herbal infusions, water, rosehip tea and vegetable juices, as these drinks have diuretic properties and help prevent fluid retention in the body.

In addition to the products listed, the sample diet menu recommends eating a serving of seeds or nuts (without salt), melon or watermelon, and citrus fruits, depending on the season, twice a day. Salty foods, alcohol, coffee, soda and sugar should be avoided. It is also recommended to limit your intake of complex starches such as whole grain bread, brown rice and potatoes.

Here is a sample menu for every day for a week, taking into account the recommendations of this diet:

The first day

1. Breakfast: a large portion of fresh fruits and berries, topped with low-fat yogurt and sprinkled with seeds.
2. Lunch: salad of brown rice, orange slices, tomatoes, cucumbers, quail eggs and pieces of fatty fish.
3. Afternoon snack: a handful of nuts or seeds.
4. Dinner: Baked salmon with vegetables (broccoli, cauliflower, carrots) and collard greens.

Second day

1. Breakfast: quail egg omelette with vegetables (tomatoes, spinach, mushrooms) and avocado slices.
2. Lunch: Tuna salad with lettuce, cucumber, carrots, peppers and olive oil.
3. Afternoon snack: melon or watermelon.
4. Dinner: fried chicken breast with buckwheat and stewed vegetables (eggplant, zucchini, onions).

Day three

1. Breakfast: oatmeal with berries, nuts and low-fat milk.
2. Lunch: salad with shrimp, cucumber, tomatoes, avocado and green leaves.
3. Afternoon snack: yogurt without additives.
4. Dinner: baked trout with mashed potatoes and steamed broccoli.

Day four

1. Breakfast: Whole grain toast with avocado slices and cheese slices.
2. Lunch: soup with seafood (shrimp, mussels, squid) and vegetables.
3. Afternoon snack: a handful of seeds or nuts.
4. Dinner: fried salmon with vegetable side dish (cauliflower, carrots, peas) and fresh herbs.

Day five

1. Breakfast: scrambled quail eggs with vegetables (tomatoes, spinach, mushrooms) and avocado slices.
2. Lunch: salad with pieces of chicken fillet, lettuce, cucumber, carrots, pepper and olive oil.
3. Afternoon snack: melon or watermelon.
4. Dinner: fried chicken breast with buckwheat and stewed vegetables (eggplant, zucchini, onions).

Day six

1. Breakfast: oatmeal with berries, nuts and low-fat milk.
2. Lunch: salad with shrimp, cucumber, tomatoes, avocado and green leaves.
3. Afternoon snack: yogurt without additives.
4. Dinner: baked trout with mashed potatoes and steamed broccoli.

Day seven

1. Breakfast: Whole grain toast with avocado slices and cheese slices.
2. Lunch: soup with seafood (shrimp, mussels, squid) and vegetables.
3. Afternoon snack: a handful of seeds or nuts.
4. Dinner: fried salmon with vegetable side dish (cauliflower, carrots,