Menstrual Cycle Weight Loss Meal Plan Revealed: Solving the Confusion of Staple Food Adjustment and the Secrets of Male Weight Loss Cycle

Madam Fat's Diet Design

Breakfast: Tuna and cheese meringue, a glass of low-fat milk, a bowl of ham and egg fried rice, a bowl of clam and winter melon soup, a self-service assorted hot pot, and unsweetened green tea.

A bowl of Job's tears porridge, a cold cucumber salad, a small plate of green beans, and a small plate of radish and egg stir-fry. Ten vegetarian dumplings, a bowl of vegetable and tofu soup. A bowl of Japanese udon noodles, stir-fried cabbage, and a bowl of tofu and seaweed miso soup.

A bowl of mixed rice noodles with shredded pork and bamboo shoots, and a plate of cold blanched green beans. A bowl of dry noodles with pickled mustard greens and shredded pork, and a bowl of vegetable and tofu soup. Two asparagus, shrimp, and seaweed rolls, one steamed egg, and a bowl of seaweed and egg drop soup.

Whole wheat steamed buns with pickled mustard greens and shredded pork, a bowl of seaweed miso soup. A bowl of assorted Japanese spinach noodles, a small plate of stir-fried yam. A bowl of beef and vermicelli, blanched water spinach, and cold seaweed salad.

One rice ball, one box of salad, one cup of low-fat yogurt. Five thin slices of roasted veal, one small dinner roll, one bowl of tomato soup. One bowl of vegetable and cheese pasta, one plate of fruit and vegetable salad, and unsweetened black tea.

Ham, protein, and cheese sandwich; a cup of unsweetened coffee; a bowl of mixed seafood risotto; a bowl of winter melon and chicken soup; a bowl of clam and shrimp spaghetti; and unsweetened fruit and herbal tea.

Tomato, ham, and cheese sandwich; a cup of low-fat, high-calcium milk; a supermarket bento box (one-third of a meal); a bottle of unsweetened green tea; a slice of whole-wheat toast; a plate of chicken salad; and unsweetened herbal tea.

One slice of whole-wheat jam bread, one cup of low-fat yogurt. A chicken sandwich from a casual eatery, one cup of unsweetened coffee or black tea. Two slices of Hawaiian pizza (thin slices), one bowl of vegetable soup.

Unit explanation: One cup of beverage is calculated as 300cc, and one bowl is calculated as seven-tenths full of a standard Chinese rice bowl.

Get your menstrual cycle under control

Hurry, I want to try the menstrual cycle weight loss method right away! Are there any things I need to be careful about? What should I do if I hit a weight plateau? We've heard all your questions.

Controlling my staple food intake is troublesome. I need to eat my fill but can't eat rice, noodles, or other staple foods. Are there any simple methods I can refer to?

Fat Lady: Indeed, many friends who are just starting out with the menstrual cycle diet experience problems with their eating habits. The simplest solution is to go to a Western restaurant (avoid the bread rolls and soups), or have teppanyaki (remember not to eat rice), or take the opportunity to attend a wedding or similar social event, as these occasions mainly feature dishes and won't automatically serve rice or noodles. Alternatively, going to a Chinese restaurant with a few friends and ordering dishes without eating rice is also a good option.

Is the menstrual cycle weight loss method only suitable for women? My boyfriend is also overweight; can I teach him how to lose weight using this method?

Fat Lady: Sure! The menstrual cycle diet has almost no restrictions. Please refer to the random day diet method to help your "darling" lose weight. Since men don't have the need to rest during their periods, as long as they remember to adjust their staple food on their "easy weight loss day," control their diet a little at other times, and find time to exercise more, their weight loss results will often be better than women's!

Since I can't even eat the sugar in sweets, can I choose sugar substitutes?

Fat Lady: In principle, sweets are included in the scope of staple food adjustment in the menstrual cycle diet method, but if you happen to be a person who loves sweets, then I suggest you try to eat foods or drinks with artificial sweeteners (but I think the taste is really not good, so it is better not to eat them): I strongly suggest you just endure it for one day! After all, doing staple food control only one day a week is already really easy and enjoyable.

"Artificial sweeteners," as the name suggests, are low-calorie sweeteners suitable for diabetics and those trying to lose weight by reducing their sugar intake. There are many types of artificial sweeteners, which can be divided into two main categories: synthetic and natural. Aspartame, the most commonly heard of, is an artificial sweetener approved by the FDA (U.S. Food and Drug Administration).

Its sweetness is about 200 times that of regular sugar, so you can use much less and the calories produced are relatively low. However, aspartame is unstable when heated, so its sweetness disappears after heating. In addition, nutritionists also point out that patients with phenylketonuria (PKU) should not use sugar substitutes containing this ingredient.

Why must the menstrual cycle diet be started only after menstruation has ended? Wouldn't you lose more weight if you followed the diet plan during your period?

Dear Ms. Fei Mei: During menstruation, women typically lose calcium and iron, and may experience skin sensitivity, edema (including swelling in the limbs), dizziness, and other symptoms. These require a balanced diet to replenish nutrients and energy; it's definitely not the time for weight loss. In fact, dieting during menstruation often exacerbates dizziness, chills, and difficulty concentrating. Instead of rushing things, focus on replenishing nutrients and taking care of your skin. When menstruation ends and the swelling subsides, it's usually the peak of a woman's metabolism. Taking advantage of this period to focus on weight loss will lead to lasting and noticeable results!

Why was stretching and flexibility exercises chosen for the second day's gymnastics session instead of other exercises? Couldn't I have just gone for a morning run?

Fat Lady: For most people who want to lose weight, finding time to exercise is a major challenge. Furthermore, morning exercises are typically done on an empty stomach. For many office workers, engaging in more vigorous exercise isn't easy to develop a habit of, and it's also difficult to complete all the exercises targeting specific body parts in a short time. Therefore, stretching and gentle exercises naturally become the easiest and most sustainable alternative for weight loss. If you're a health-conscious person who enjoys morning runs, I strongly recommend incorporating stretching exercises into your warm-up routine. After all, these exercises targeting specific body parts are very effective for weight loss and body shaping.

If I'm very busy this week or have unavoidable social engagements, and my diet is interrupted for a week, will it affect my previously ongoing diet plan?

Fat Lady: No! The menstrual cycle weight loss method mainly utilizes the body's natural cycle to find the easiest time to lose weight and then uses that time to lose weight. If social engagements, eating out, or unavoidable overtime work prevent you from adjusting your staple food intake, as long as you remember to maintain a balanced diet and control your calorie intake as much as possible, it will mostly not affect your weight; however, you should catch up with the schedule in the second week. Moreover, unless it happens to be a day when you are most likely to lose weight, and you have social engagements that require eating "staple foods" from morning to night, try not to eat staple foods for two consecutive meals, or learn how to avoid high-calorie foods according to the methods of social engagements. Then, even if you have a lot of social engagements, you can still lose weight.

I've been tracking my weight for a week to find my easiest day to lose weight, but two days have been when I'm at my lightest. Which day should I choose?

Fat Lady: Many people who use fixed weight-measuring methods to find their "easy-to-lose-weight day" often encounter the following problems: their weight drops by nearly a kilogram, their weight fluctuates wildly, or they don't change at all, and this happens more than twice a week. In this case, in addition to measuring your weight again for another week to find your easy-to-lose-weight day (and measuring again under completely fixed conditions and at the same time), here's a little secret for you: when you find that your weight suddenly drops by nearly a kilogram on a certain day, immediately start adjusting your staple food intake that day.