PCOS diet plays a very important role not only in the treatment of PCOS but also be helpful in the weight reduction journey.It is also very effective for maintaining the normal insulin level.Women diagnosed with PCOS are most of the time is insulin-resistance.
polycystic ovarian syndrome is a hormonal disease most commonly present in premenopausal women.According to the survey and, researchers, fifty percent of the females diagnosed with PCOS are overweight and obese and the most common symptoms are
2.Irregular mensuration cycle.
3.Hirsutism (excessive hair growth especially on face, chest, and buttocks)
How diet affects polycystic ovarian syndrome??
As we have discussed above that females with polycystic ovarian syndrome are insulin-resistance or in other words, they have raised insulin levels in comparison with the normal females.Insulin is a vital hormone that is produced by the pancreas.It helps to transform the glucose (sugar)into energy.All the symptoms like acne, infertility, hirsutism, obesity is a result of raised insulin level so, it is very important first to maintain the insulin level and for this diet play an important role along with medication.when the insulin levels are within the normal range it is quite easy to lose weight.
Starvation is not diet and should be stopped immediately.
It is a myth that dieting means you have to eat nothing, in other words, we can say that dieting is considered as the second name of starvation.Actually, the real meaning or definition of diet is nourishment. Diet is a name of adopting the healthy lifestyle, eating something that is good for health and avoids the stuff which is not good for your health.visit your near super store to have an idea that how can you add some healthy food in your lifestyle that will help to reduced weight in females diagnosed with PCOS. Add organic, vegetable, fruits in your diet it will help a lot in weight reduction.
What kind of food I can add to my diet.
The food that you must add in your healthy lifestyle journey are
- Green vegetables.
- Organic food.
- Food that rich in proteins(legumes, meat, and lentils).
- An addition of healthy fat in your diet.(fish, olive oil, nuts, avocado and fish oil).
- The Addition of supplements if essential.
- A healthy change in lifestyle.
- Maintain insulin level.
Fruit is photo nutrient, highly rich in minerals, fibers and vitamins should be added to a PCOS diet.some females with PCOS avoid fruit as they have a feeling that it can raise the blood glucose level that is harmful to the PCOS patient.It is a fact that fruit intake can increase the blood glucose level so females with PCOS should take fruit that has less GI(glycemic index).
Females with PCOS have a greater rate of oxidative stress. Green vegetables are the rich source of anti-oxidants and therefore will be very effective and helpful for the diet of PCOS. Oxidative stress is placed on the body when it deals with free radical and hence we need antioxidants to combine with that oxidative stress.High fiber food should be used in PCOS and some of the high fiber vegetables that can be added to your diet are
- Green and red peppers.
- Sweet potatoes.
- A cruciferous vegetable, like cauliflower, sprouts, and Brussels.
Organic food is quite expensive but it is very effective and important to be the part of PCOS diet.Meat should be added in diet especially grass-fed meat that is leaner and contains fewer hormones as compared with other meat.
Generally, fat is considered as bad to be added in the diet of PCOS but an addition of good fat in the diet will be very helpful for the females diagnosed with PCOS. For maintaining the cell wall essential fatty acids are very important as it allows toxins out of the body and nutrition in.These fats are normally present in fish oil, fish, olive oil, nuts and avocado so all these things should be added to the diet of the females diagnosed with PCOS. Essential fatty acids are important for maintaining hormonal balance, weight, and fertility.
Maintaining insulin level.
- Take a meal that is rich in carbohydrates and proteins, as protein, help to regulate the blood sugar fluctuations caused by carbohydrates.
- Eat small six meals rather than three or four large meals.
- Add vegetables in your meals as it rich in fiber and help to regulate the blood sugar level which ultimately maintains the insulin level.
- Say no to processed and refined food.
- Avoid fruit juice instead of it take whole fruit as it will maintain the blood sugar and insulin level.
If you follow the diet which is described above, you will get all the vitamins and minerals that your body required.But the females suffering from PCOS still lack some nutrients.so females should take supplements that are rich in vitamins and minerals.Many females with PCOS also take essential fatty acids, vitamin B complex, chromium.
HEALTHY CHANGE IN LIFESTYLE.
A healthy change in lifestyle is very important in weight reduction journey in females diagnosed with PCOS. Changes in lifestyle will help a lot to tackle the sign and symptoms of PCOS. you should add the following thing in order to make your lifestyle healthier.
- Low sugar intake.
- Take low inflammatory diet.
- Exercise regularly.
- Avoid processed food bakery items.
- Unhealthy carbohydrates should be avoided.
WHICH FOOD I SHOULD AVOID DURING PCOS DIET ??
We have discussed above that which food we should take in diet that will help in the weight reduction journey.Now we will discuss which food should be avoided during PCOS diet.
- Snacks and drinks
- Dairy( go for soy products).
- Avoid inflammatory food such as red meat and processed food.
- Bad fats.
- Food that contains a high content of refined carbohydrates.for example (muffins, white bread, sugar desserts.)
Milk is considered very good for health, But in the case of women diagnosed with PCOS sometimes it is may be harmful because intake of milk leads to raising in testosterone level.Milk is rich in protein that limits the level of testosterone.When the level of testosterone is not maintained and you keep continue the intake of milk then it just makes the situation worse.Females with PCOS should immediately switch to soy products.However, I will never prescribe soy products to the female with PCOS, especially those who want to conceive.