Top 10 Tips for a Healthy PCOS Diet
Medication along with lifestyle changes like diet and exercise can bring about noticeable benefits in PCOS symptoms.
Losing 5 to 10 percent of body weight can help regulate your menstrual cycle and improve other symptoms too. However, weight loss is often not easy in women no matter how hard they try.
A PCOS-friendly calorie-controlled diet and regular exercise for about 30 minutes per day can help you feel better and healthier, while you gradually lose weight. An ideal PCOS diet is aimed at making you fitter and not just thinner.
What is PCOS Diet?
Any diet that helps you lose weight is good however, some diets may have specific advantages over others in PCOS patients.
The ideal PCOD diet is low glycaemic, with low sugar and nutrient-dense.
What foods should you add to your PCOS diet plan?
1. Plenty of Proteins
Lean protein should become a part of every meal. Some examples for one serving of lean protein are 120g skinless chicken breast, two eggs, 75g low-fat cheese, 100 gm low-fat paneer, 1 palmful of nuts or seeds, or 2 scoops of whey protein. Beans and legumes are good sources of protein and fiber as well.
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2. Eat the right type and the right amount of Carbohydrates
Your diet should be whole grain and complex carbohydrates in the form of rotis made with whole wheat, ragi (nachni), millet – jowar, and bajra are good for PCOS.
Avoid refined products like bread, pasta, bakery items like biscuits, pastry, cakes, etc, and limit potatoes to 2 portions per/day.
3. A moderate amount of good Fat
It is okay to eat a moderate amount of good fat such as that found in olive oil, coconut oil, nuts, and fish. Choose healthy fats and proteins instead of butter, mayonnaise, full–fat cheese, and red meat.
One serving of good fat equals 1tsp ghee, 1 palmful nuts or seeds, or 1 tablespoon olive oil, and fish.
Balanced amount of fruits: Fruits are rich in minerals, vitamins, fiber, but also contain sugar. Have one serving of fruits like apple, pear, orange, berries per day. Avoid fruits such as mango, grapes, and pineapple. Stay away from fruit juices
4. Load up on vegetables
Packed with lots of nutrients, fiber, and water; vegetables are great for PCOS patients. Some of the healthy vegetables include lettuce, tomatoes, spinach, radishes, broccoli, cauliflower, onions, brinjal, carrot, squash, turnip, pumpkin, and beetroot.
Indian diet consists of overcooking vegetables and loading them up with spices. This actually diminishes the nutrient content of vegetables. Consume vegetables by boiling, roasting, sautéing, or having them raw as salad.
5. Space out but don’t skip your meals
It’s usually better to have several small meals and snacks during the day than it is to have a few really big meals.
6. Reduce Stimulants
Avoid tea/coffee, caffeinated soft drinks, sweets, chocolate, and alcohol.
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7. Mix it up
A PCOS-friendly meal combines foods that contain protein or fat with a carbohydrate to help slow down the absorption of the carbohydrate and keep insulin levels low.
For example, instead of a large serving of plain rice, reduce the amount of rice and add beans or vegetables to it.
8. Check your calories
Even if you are eating all the healthy foods, you need to stay within a calorie limit in order to lose weight. All calories, whether from fat, protein, or carbohydrate, which are in excess of your body’s needs, will turn to fat. This calorie limit is different for every woman and depends on her body weight and daily activity.
A great idea is to stick a list of foods allowed and not allowed on your fridge or anywhere in the kitchen where you can see it.
There is no fixed diet that works for all PCOS patients. Avoid crash diets or other dietary fads as they can lead to severe nutritional deficiencies and cause complications later in life.
A nutritionist can help design a diet plan in a way that suits your needs, habits and helps you achieve the PCOS treatment goals.
Fitterfly Take Away Message
- Include protein in every meal
- Limit the number of carbohydrates
- Eat plenty of fruits and vegetables
- Avoid packaged and processed food
- Limit tea, coffee, and alcohol
PCOS is one of the conditions that makes it difficult to lose weight and achieve your health goals. Simple strategies that work for most people are not enough when it comes to those diagnosed with PCOS.
To help women with PCOS lose weight, for the first time in India. We have the Fitterfly Weight Management program. A unique, safe, scientific, and sustainable program designed by doctors.
With a comprehensive approach that includes diet, fitness, sleep & stress management. We can help you achieve your health goals and learn how to maintain it.
Start your journey today! By enrolling into our weight management program. Speak with us and see how we can make it possible for you or call us directly on 022 4897 1077 (ext 1)
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