Diet Plan for PCOS
Polycystic Ovary Syndrome is a common problem for women who reach the childbearing age. Along with making it difficult to get pregnant, PCOS also causes other issues like
skin issues, sudden weight gain, hair loss or growth of extra hair on the face and body. When neglected, it can lead to heart diseases and diabetes. Good exercise and a dedicated PCOS diet plan to lose weight can reduce most symptoms. What is PCOS? A person with PCOS develops cysts on the ovaries, hence the name. This condition also leads to extreme imbalance in hormones. With this, insulin resistance also develops. This means that the body is unable to use insulin, increasing the chances of diabetes. The earliest symptoms of this condition are irregular periods. If it is hereditary, women should get themselves checked if there is any irregularity in overall health.
PCOS diet plan to lose weight Following a native diet is always more beneficial. For most women with PCOS, weight loss is the primary target. That makes them follow diets that can actually aggravate PCOS. A good PCOS Indian diet plan will give the body the nutrients that are needed to help control the hormonal imbalance. It also ensures that enough nutrients are available to help reduce the symptoms of PCOS. Foods you should include Before you start your PCOS Indian diet plan, you need to know what role different kinds of foods play. You should know what foods to include and the list of foods to avoid with PCOS. Once you are clear on these you can create your own
PCOS diet plan recipes that include foods that are good for you. Here is what you should include in your diet: Green leafy vegetables: These vegetables have always been known for their role in weight loss diets. In addition to that they are rich in iron, calcium, potassium, magnesium and vitamins K, C, E and B. Vitamin B in particular is very useful if you suffer from PCOS. They help improve the function of your thyroid, the fat metabolism, better hormone balance and also improve fertility. The calcium in these veggies help the ovaries develop, potassium helps with Follicle Stimulation Hormone and the other minerals help treat glucose intolerance.
Colored vegetables: These vegetables have very strong antioxidants. This reduces the oxidative stress in those suffering from PCOS. Fruits: The fructose in fruits makes most women with PCOS hesitate to eat them. However, fruits have several minerals, vitamins, poly-nutrients and fibers. So there should be some fruit intake. Choose fruits with a low glycemic index like kiwifruit, limes, strawberries, cantaloupe, guava, pear, oranges, watermelons apples and apricot. You can also have a handful of nuts to neutralize any sugar spike caused by fruit. Healthy fats: It is a myth that PCOS and fats don’t go hand in hand. You need to eat healthy fats that provide essential fatty acids. This includes seeds, olive oil, oily fish, avocado and
nuts. They also provide vitamin D and B that are very important to cure symptoms of PCOS. Organic meat: Managing your body weight is important for PCOS. That is why you should include lean meats in your diet. Protein spike metabolism which can help control your weight to quite an extent. Low GI carbs: Avoiding carbs entirely might seem impossible with the PCOS diet plan to get pregnant. However, it is not true. Any carb with a low glycemic index will not break down immediately to cause a sudden surge of sugar. They digest slowly and will give you the energy that you need. Non starchy vegetables, lentils and beans are the best sources. Foods you should avoid on a PCOS diet Here is a list of foods to avoid with PCOS:
High GI foods like pasta, white rice and starchy vegetables. These foods cause a sudden spike in blood sugar causing insulin release. These foods also affect ovulation. Dairy products should be avoided although they are important for a balanced diet. Dairy products tend to cause an increase in testosterone levels. This is because of a certain protein found in these foods. This will aggravate symptoms of PCOS. Soy products lead to delayed ovulation. This can be very harmful for women with PCOS. They should be avoided especially if you are looking for a good PCOS Indian diet plan to get pregnant. Unhealthy fats, namely saturated fats, trans-fats and hydrogenated fats cause increased
estrogen production. This promotes weight gain in women with PCOS. They can also hinder nutrient absorption. Caffeine in general affects fertility in women. It increases the levels of estradiol which is an estrogen hormone. This affects the menstrual cycle and ovulation. Alcohol consumption puts women at a higher risk of developing PCOS. This is because alcohol puts a lot of pressure on the liver. The liver is the main organ when it comes to removing excess estrogen in the body. When the liver works on keeping the alcohol level in check, estrogen levels increase abnormally. Any processed food contains preservatives, chemicals and added flavors. This releases certain hormones in the body that in turn increase insulin levels.