4-Point Highly Effective PCOS Diet Plan By A Nutritionist
Women with Polycystic ovary syndrome (PCOS) produce higher amounts of male hormones than normal. This hormone imbalance leads to irregular menstrual periods and makes it difficult for them to get pregnant.
Most women with PCOS are insulin resistant. This means that their cells do not use insulin as much as they should. This leads to an increase in insulin and as well as blood sugar levels.
Lifestyle changes like weight loss, exercise, moderate physical movement, and having a good PCOS diet plan are the first steps to treating PCOS.
Weight-loss also helps to improve cholesterol levels, and reduces risk of heart disease and diabetes. Low-carbohydrate diets are great for losing weight and maintaining insulin levels.
A low glycemic index (low-GI) diet helps to regulate the menstrual cycle in a better manner. Most of the carbohydrates in a low-GI diet are obtained from whole grains, lean protein, healthy fats and whole fruits and vegetables.
Breath And Beats caught up with Kejal Sheth, the founder and managing director of Nutrivity. She is an NEP certified nutritionist, a lifestyle weight-loss expert, and a certified diabetes educator.
Kejal gives out an amazing 4-point PCOS diet plan for women struggling with PCOS and it’s associated problems.
1. Include the following healthy foods in your PCOS diet plan
These foods will upgrade your heath by reducing inflammation in the body, keeping blood sugar levels in check, helping you maintain a healthy weight, and reducing the side effects in your gut along with other uncomfortable problems caused by PCOS.
A high-fibre diet helps to lower insulin levels and also helps to keep diabetes in check.
Women with PCOS must include a lot of dietary fibre in their daily meals.
Some good sources of fibre are:
- Seeds like flax seeds, chia seeds, sunflower seeds, etc.
- Legumes like lentils, black beans, chickpeas, etc.
- Berries like blackberries, raspberries, blueberries, etc.
- Whole Grains like quinoa, whole oats, brown rice, bulgur, etc.
b) Lean protein
Lean protein keeps you feeling full for a longer period and helps in weight loss.
It also reduces unwanted hunger pangs between meals.
Include the following sources of lean protein in your diet:
- Fish including salmon, shrimp, tuna, cod, etc.
- Plant-based protein sources like peas, tofu, yellow moong, green moong, beans, chana dal, whole pulses, etc.
- Lean poultry like chicken (preferably skinless), turkey, etc.
Antioxidants help to reduce inflammation. This is especially beneficial for women with PCOS.
Include the following antioxidant-rich foods in your daily diet:
- Vegetables like spinach, artichokes, kale, etc.
- Whole Grains like quinoa, brown rice, whole oats, whole wheat, etc.
- Berries including strawberries, blueberries, raspberries, etc.
- Unsaturated fats including avocado, nuts like pecans and almonds, nut butters, olive oil, etc.
2. Do it right, in your PCOS diet plan
- Certain natural herbs like meethi dana, flaxseeds and cinnamon help to keep your hormone levels in check.
- The best breakfast for a person with PCOS is fruits and multi-grain bread with tomato and cucumber.
- Oats or bran roti can be had instead of regular roti for lunch.
- Have 2 cups of fruits like papaya, peaches, oranges, watermelons, pears, apples every day.
- Vegetables like carrots, tomatoes, onions, peas, broccoli, lettuce, cauliflower, bell peppers, mushrooms, celery, spinach, and more should be included in the daily diet.
3. And, don’t do these
- Consuming refined carbs like white bread, regular pasta, white rice, etc.
- Drinking sweetened beverages like cold drinks, artificially sweetened juices and sodas, etc.
- Eating foods with saturated fats and trans fats like red meat, french fries, doughnuts, etc.
- Consuming too much dairy like packaged yogurt, processed cheese, etc.
- Drinking alcohol. Alcohol is very harmful to the liver, gut microbiomes, and can cause fatty liver in women with PCOS.
- Having sugary processed foods like candy, cookies, cakes, ice creams with excess processed sugar, etc.
4. Complete your PCOS diet plan with an overall healthy lifestyle
Reducing stress through self-care practices such as getting enough sleep, and making time to relax can also help you in managing PCOS.
Although there is no cure for PCOS currently, it is possible for women with PCOS to reduce their symptoms and improve their quality of life by adopting a healthy diet and becoming more physically active.
Disclaimer: The content made available on this site is for informational purposes only and is not intended to diagnose, treat, cure or prevent diseases in any way. BreathAndBeats.com, it’s team and it’s content partners strongly recommend that you consult a licensed medical practitioner for any medical or health condition.
Please Note – The story/information is mentioned on ‘as is’ basis and it does not constitute the opinion or objective of Breath And Beats.