PCOS Diet Plan for Weight Loss
PCOS suddenly changes you and the way you live, you gain weight, fail to conceive, you have unwanted hair on your face, suffer from insulin resistance, the works! It usually affects women who reach the child-bearing age. More and more women are suffering from this gynecological condition. So what is PCOS and why is it more rampant today, than it was say, thirty years back?
The name PCOS actually means having multiple cysts in the ovary. If you delve deep you will find out that it also leads to a hormonalimbalance. That’s not all you also end up having insulin resistance leading to diabetes if the condition is not controlled from the onset. It is basically a lifestyle disease and it involves too much indulgence in packaged food, not enough movement and lots and lots of stress.
The earliest symptoms that can give you an inkling about this condition is irregular periods. So are you someone who is suffering from PCOS? If you are then do not worry, there are right modifications, which can be made, and a proper PCOS diet plan for weight loss to control some of the symptoms and reverse your condition. The right diet plan and exercise can help you stay healthy despite suffering from the condition. Take a look at some of the PCOS vegetarian diet plan for weight loss.
PCOS Diet Plan – Top Dietary Tips to Follow
Losing weight is hard when you are suffering from PCOS? Says who? Just by incorporating a few lifestylescan help you lose weight and control your symptoms. If you have PCOS, you may also suffer from insulin resistance. This usually happens when it produces insulin which is needed to turn the sugar into energy but the insulin released is not sufficiently used. This blood sugar levels in your body then turn out to be abnormally high. The body keeps pumping more insulin to get your blood glucose levels normal. This stimulates the ovaries to pump more androgens like testosterone. Excessive androgens then lead to more androgen which leads to PCOS.
Eliminate the Refined Stuff
Now, that you know exactly how a diet can affect your insulin levels and finally your health, you can skip more foods such as refined foodstuffs such as carbohydrates, sugars. So, out goes your biscuits, your sweets, chocolates and so on. However, there is more to PCOS than just insulin resistance. A low-glycemic level diet can help you control your PCOS. Remember you do not check out the glycemic levels of the food you include, but also take care to keep a tab on the glycemic load.
No Sugar Please, You Are Sweet Enough
Your love for sugar is the first thing that must go. Since PCOS and insulin resistance are closely linked, you have to give up on refined sugar, so no more cakes, doughnuts, icecreams et al. Once in a blue moon shouldn’t affect you, but more than that, may not be such a good idea. Switch to more unprocessed sugars such as raw honey, stevia, jaggery and so on. Try and read labels so that you can avoid hidden sugars that are so much part and parcel of packaged stuff.
Don’t Give up on Carbs Completely
People are scared of carbs, especially when they are on a mission to lose weight and stay on the right track of health and fitness. Try and incorporate more unprocessed carbs, such as oats,millets, brown rice and so on. Eat more fruits, veggies, nuts, and seeds and make them the central focus of your diet.
Add More Whole Foods
While you should give up processed foods, you should also add more whole foods to your diet. By whole foods, we mean eating more veggies, fresh fruits, whole grains, legumes and lean cuts of meat. This diet is known as the anti-inflammatory diet and helps control your PCOS symptoms. Whole foods contain more fiber and thus keeps you full for longer. Eat whole grains, fresh fruits, and veggies. Add vegetables such as eggplant, okra, broccoli, pumpkin, zucchini, gourd, spinach, lettuce, and cilantro. It is chock-a-block with vitamins, minerals, and antioxidants. Aim for at least 9 servings of fruits and veggies to your diet.
Add More Healthy Fats
Fats are back in business and how! Apart from bad fats such as partially-hydrogenated and hydrogenated fats, there are several good fats that can help balance your hormone levels. Give up on soy, sunflower or safflower oils and add more cold-pressed oils such as ghee, coconut oil, olive oil and so on. Good fats such as ghee not only caters to your taste buds but it also helps maintain your hormonal health.
Drink More Water
If you are suffering from PCOS, there may be a possibility that you feel bloated most of the time. To avoid such a problem drink more water. We don’t reach for water until we are thirsty, but the truth is we need to drink more water and not with our meals, in fact before our meals to keep us satiated and stop us from binging. Drink a tall glass of water right after you wake up to stimulate your digestive system, flush out toxins and kickstart your metabolism.
Give up on Dairy
While it is tough to give up on dairy completely, many patients suffering from PCOS have gained enormously, health-wise at least, by giving up dairy. As milk, today, are pumped with antibiotics and hormones, they impact our health adversely, especially for women suffering from PCOS, dairy can affect their health in more ways than one. If you are not able to give up on dairy completely, give it up for a few days and see how it goes, whether your skin clears up, your bloating goes away or you feel more energized. Listen to your body and do likewise. If you think your body reacts well to milk, go right ahead and have it. This is a decision you have to make on your own.
Besides following the above dietary guidelines, try and incorporate an exercise regime most days of the week, exercises such as walking, jogging, HIIT, yoga, swimming, they all contribute to a more healthier and fitter you. Make sure you add more pranayama everyday to lower your stress levels. Kickstart your healthy regime and beat PCOS by just making lifestyle changes. Yes, you can do it just give it a try!