The Complete Guide to PCOS/PCOD Diet and How To Best Manage Your Health

PCOS/PCOD is a metabolism & hormonal imbalance-borne condition. With one in ten women suffering from PCOS, it is becoming the most occurring condition. Yes, PCOS is common. And, while a perfect remedy for it is yet to be found, some researchers suggest that a well-crafted PCOS diet plan in conjunction with sleep & stress management, exercise can do wonders to combat the issues caused by the condition.

PCOS creates ovarian cysts that lead to irregular periods, high levels of male hormones, excess hair growth, and acne. But, one of the most ailing effects of PCOS is weight gain and difficulty losing weight.

A well-balanced diet here affects PCOS in two ways: Weight management and insulin production & resistance. Out of these, insulin plays a significant role in PCOS, so managing insulin levels becomes essential to manage this condition.

When you have a diet that caters to your nutritional needs, it helps maintain a healthy weight and promotes good insulin levels, thereby making you feel good in general. Even though there is no specific diet that works for everyone with PCOS, there are some foods that everyone can benefit from.

Essentials for your PCOS and PCOD Diet Plan

Fibre enriched foods

To improve overall health & aid in weight loss
Sources: Barley, oatmeal, beans, almonds & other nuts, fruits, and vegetables (broccoli, cauliflower, beans, sweet potatoes, pumpkin.) Green leafy vegetables are especially recommended for weight loss as they are rich in iron, potassium, calcium, and Vitamin K, C, E, and B. Colored vegetables, on the other hand, contain antioxidants and reduce oxidative stress in PCOS patients.
Anti-inflammatory foods

It would include food rich in prebiotics, fibre, antioxidants, and omega-3s.
Sources: Vegetables; tomato & spinach, whole grains, legumes, almonds & walnuts, olive oil, turmeric & cinnamon are the best sources. You can also have fruits with a low glycemic index like guava, pears, strawberries, blueberries, kiwifruit, apples, oranges, and watermelons. They cut excessive sugar consumption & provide several minerals, poly nutrients, and fibre.
Good fats

There are bad fats & then there are good fats too that your body needs to absorb various vitamins. Some of its sources are seeds, olive oil, avocado, and nuts.

Foods that should stay away from your PCOD PCOS diet plan

Red meat, fried, processed foods, and aerated drinks: consumption of these may cause inflammation in the body.
Ice creams, cakes, pastries, white potatoes, sugary desserts and drinks, sugary snacks, muffins, white bread, and all items made of white flour: These food items increase insulin resistance.

A well planned PCOS diet should look somewhat like this

Do not follow any diet plan without expert consultation. Talk to your doctor or nutritionist and get a complete analysis of what needs to be in your diet.

Early Morning (Empty stomach): A glass of methi seed-infused water or green juice.
Breakfast: 1 cup green vegetables+whole grain chapati or upma, ragi idli, etc.
Lunch:
Evening Snacks: Puffed Rice/Roasted Chana. You can have tea/coffee/juice without added sugar.
Dinner: 1 Cup Quinoa or Oats+1 Millet Roti or one bowl each of brown Rice dal & vegetables

Few tips from our bag

Do not skip your breakfast as there are chances of overeating during mid-day meals, which may cause weight gain.
Women suffering from PCOS should have a nutritious packed breakfast devoid of any bad carbohydrates & inflammation-causing ingredients.
Try to drink water thirty minutes before your meal. It will help you curb appetite & make you feel full.
Chew your food properly as this would help you in digestion & reduce the chance of insulin resistance and thus weight gain.
Make sure to have dinner at least 2 hours before going to bed. Late dinners hamper the digestion process and ultimately disturb your sleep, and the body loses its natural rejuvenation process.

Lifestyle tips you need to put into action

While a proper diet plan for PCOD has a significant role in fighting its symptoms, it cannot serve the whole purpose. You need to have a healthy & energized body that you can achieve by following the outlined lifestyle tips.

Physical activity

Exercise is key to maintaining good health & achieving peace of mind. You don’t need to go overboard with it. Half an hour of exercise is enough to lose weight & be physically and mentally fit. You can include various forms of workouts like cardio, weight training, and yoga. Yoga is one of the most recommended for PCOS as it leaves a calming effect on your mind, body & soul and helps reduce stress levels.
Sufficient Sleep

A sleep-deprived person tends to eat more in a day than one taking proper sleep. As a result, they gain more weight & are more prone to get affected by PCOS.
Say no to unhealthy junk food

Processed foods contain high amounts of salt, sugar & preservatives, trans fat, which can harm your body in many ways & may lead to increased blood pressure, trigger diabetes & cause weight gain. Once in a while is ok but try to avoid these foods as much you can.
Stay Positive

It is essential to keep a positive attitude when working on a healthy lifestyle to get the desired results!

Untreated PCOS can be devastating and give birth to multiple health problems & make you feel frustrated at times. Taking proactive steps regarding your health by incorporating a balanced PCOD diet plan, exercise with some medication (if required) can lift your mood & spirits high and reduce symptoms.

The post The Complete Guide to PCOS/PCOD Diet and How To Best Manage Your Health appeared first on Health Total.

Frequently Asked Questions

How can I stop my appetite?

You can stop eating when hungry by eating small, frequent meals throughout the day and not just three big meals at mealtimes. This will stabilize your blood sugar and reduce hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Avoid carbohydrates like bread, pasta and rice. These foods can give you an instant boost, followed by a crash.

Instead, opt for protein-rich foods such as lean meats, fish, eggs, nuts, and legumes. These foods will give you energy for long periods and help keep your blood sugar stable.

Sugary snacks and drinks like chocolate bars, doughnuts and cakes, as well as soft drinks and juice, should be avoided. These can stimulate cravings and cause you to feel bloated.

Instead, choose healthier options like fresh fruits, vegetables, salads, and whole grain cereals.

You shouldn't be relying on miracle products or fad diets to lose weight.

How can I lose weight in 7 days at home?

It is important to eat less calories, drink more water, and exercise often. It's that simple! It's tempting to skip meals. Skipping meals will make you hungry later.

Don't put yourself on a diet. Be aware of how much calories you are consuming, and then gradually increase it. If you eat approximately 2,000 calories per day, increase that number by 500 calories each day. This means that you will be adding 1,500 calories per day to your daily diet.

For more specific advice, you can consult numerous online resources. Google is a great place to start. Just type in "how to lose weight quickly" and you'll see hundreds of results.

You can also visit local libraries to get more information. You can often find free weekly seminars that feature diet experts discussing various topics related to weight reduction.

What is African Mango Extract (Amango Extract)?

It has high levels vitamin C, which improves immunity. This makes it ideal for people who are prone to colds and flu.

Antioxidants in African mango extract can also help lower free radicals in your body. This reduces the chance of developing cancer or heart disease.

Vitamins A & B6 are found in African Mango, which supports healthy hair growth.

African Mango active components provide a great supplement that will keep it looking young and feeling great.

How to Take African Mango Extract?

Mango extract can be taken easily. Simply cut open a fresh ripe mandarin and scoop out the flesh to a blender container. Blend until smooth.

If you prefer a smoother pulp, you may strain it. Store in a cool dark place.

The pulp can be frozen for future use. The pulp can be frozen so that you don't have a second batch to purchase when mango season returns.

Statistics

On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

fda.gov

cdc.gov

ods.od.nih.gov

pubmed.ncbi.nlm.nih.gov

How To

Goji Berries Side Effects, Health Benefits

Goji berries are one of the oldest cultivated fruits in China. They are also known for their Chinese plums and wolfberries. They are native to Asia's Himalayas, and can be found wild in Asia. Goji comes from the Tibetan word for gom, which translates to 'to increase. In Japan, they're called Kuzuimaki.

Around 300 BC, ancient Chinese literature first mentioned the gojiberry. Although it was primarily used as a food source for many people, some medical uses were also documented. Goji berries have high amounts of antioxidants and vitamins. They are high in anthocyanins. Goji berries are beneficial due to their anti-aging properties, immune system support, antioxidant protection, heart health benefits, diabetes management, memory improvement, energy boost, weight loss aid, and healthy skin.

Goji berries have been called a superfood because of their nutritional content. This fruit contains high amounts of vitamin C and beta-carotene. Goji berries often have the same texture and colors as blueberries. Blueberries and goji berries both contain ellagic Acid, a powerful anti-cancer chemical found in plants and nuts, as well as seeds and nuts.

Research has shown that gojiberries may reduce inflammation, improve bloodflow, promote cardiovascular and other health benefits, as well as protect against certain kinds of cancers and prevent macular disease.

Gojiberries are known for lowering cholesterol and triglyceride as well as increasing HDL (good), cholesterol. Additionally, studies have shown that consuming gojiberries reduces blood pressure and helps to reduce the risk of heart disease.

Goji berries may be able to fight Alzheimer's disease, according to one study. Another study suggests that gojiberries may be able to relieve depression symptoms. Some people use goji berries to treat insomnia.

Goji berries can also help maintain a healthy bodyweight. Goji berries can be a great way to boost your metabolism, according to research. They can help you feel fuller, longer.

Goji berries have many health benefits, so people often add them to smoothies and juices. Even as a snack, you can eat them plain!

Goji berries can cause stomach upset, nausea, vomiting and dizziness. Goji berries are not recommended for pregnant or nursing women.

Consuming gojiberries in excess can cause serious side effects, especially for elderly people, children, and those with low immune systems. Goji berries can cause adverse side effects, so stop using them immediately.

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