Stress and environmental factors can lead to many health issues and one such is PCOD. It is the most common imbalance of hormone levels.
Diet Plan for PCOD Management
A dedicated dietician will motivate and guide you throughout the program. Based on your needs, we will design a customized diet plan for PCOS reversal, including unlimited nutrition guidance, exercise advice, and follow-ups.
As part of our treatment plan, we assess the root cause and symptoms of PCOS. We provide our patients with a customized diet that helps to manage PCOS. In addition, eating well and being active can assist in managing some of the long-term complications of PCOS.
Diet by Dietitian for PCOS in Delhi
Diet is critical in helping to manage so consult Dietician for PCOD Management in Delhi, which can lead to improved insulin resistance and weight loss as well as stabilization of menstrual cycles. It's recommended to stick with whole grains, high-fiber foods, fresh produce, and plant-based proteins while avoiding sugar, processed food, and trans fat. Depending on individual needs, one might need to alter their macronutrient or supplement intake.
PCOS Diet: What to Eat
Fiber:
By slowing digestion and reducing the impact of sugar in the blood, foods high in fiber can help combat insulin resistance. Include whole grains, broccoli, cauliflower sprouts, green leafy vegetables, green and red peppers, beans, lentils, almonds, beans, sweet potatoes, and pumpkin as examples.
Increase your intake of lean protein by:
Chicken, turkey, fish, and soy do not provide fiber, but they are very filling and healthy dietary options for women with PCOS. Protein keeps us full for longer periods of time, so we are less likely to reach for unhealthy snacks.
Foods with a low glycemic index (GI) are digested more slowly, so they do not raise insulin levels as much as other foods, such as oats, millets, and low-GI fruits such as apples and papaya.
Include more anti-inflammatory food: Anti-inflammatory foods like berries, fatty fish, leafy greens, and extra virgin olive oil may reduce inflammation-related symptoms, such as lethargy. Eat foods that reduce inflammation. There are many foods that are high in omega-3 fatty acids, including Chia seeds, Tomatoes, Spinach, Almonds, Walnuts, Olive oil, fruits, and fatty fish.
LIMITATION OF FOOD
• Foods high in sugar, salt, refined flour, and fat should be avoided, such as:
• Rice, pasta, or bread made from white flour
• Biscuits baked in the oven
• Drinks that are aerated
• Sweets and chocolates
• Snacks with salt
• Vegetables with green leaves
The most nutritionally dense foods are leafy vegetables. They also contain calcium, iron, potassium, magnesium, and vitamins K, C, and E, along with essential B vitamins, which are important for managing PCOS symptoms. In addition to improving sugar and fat metabolism, B vitamins – especially B2, B3, B5, and B6 – also improve thyroid function, improve hormone balance, and improve fertility, all of which are essential for managing PCOS.
The minerals help to neutralize the acidity caused by inflammation and impaired glucose tolerance. Calcium helps in egg maturation and follicle development in the ovaries; potassium is required for FSH (Follicle Stimulation Hormone) production. It helps to reduce PMS symptoms and also promotes weight loss.
Vegetables with colures
It is important for PCOS dieters to include brightly colored vegetables in their PCOS diet plan, not only because they make an appetizing salad, but also because they help control PCOS. In women with PCOS, colorful vegetables help to neutralize the harmful effects of oxidative stress.
Various fruits
There are many phytonutrients, vitamins, minerals, and fibers in fruits, so they shouldn't be avoided entirely because of their fructose content.
Include fruits that have low GI such as lime, strawberries, apricot, grapefruit, lemon, cantaloupe, guava, pear, oranges, watermelon, blueberries, nectarines, apples, and kiwifruit and eat a handful of nuts or seeds along with them for a much-needed protein boost, which helps to control the sudden sugar spike caused by fruit.
Fats that are healthy
Healthy fats and essential fatty acids are essential in maintaining cell structure, removing toxins from the body, and balancing hormones. Weight management is also key. Seeds, nuts, avocados, olive oil, and oily fish like tuna and salmon are excellent sources of healthy fats. Salmon is an extraordinary source of beneficial fats and vitamin D which can be beneficial for PCOS symptoms. Tuna provides a great supply of B vitamins and vitamin D which make it an ideal nourishment for PCOS sufferers.
Meat that is organic
Weight gain is a major problem associated with PCOS, so lean proteins should be part of a PCOS weight loss diet. Protein can be found in meat, which is one of the most powerful natural sources. Carbohydrates with a low GI
While having polycystic ovary syndrome (PCOS), it is not necessary to get rid of carbohydrates entirely. One just needs to opt for those with a low Glycaemic Index. These include whole-grain cereals, whole-wheat bread, bagels, and brown rice. This way we can prevent the rapid rise of our blood sugar, reducing insulin levels in the body which would otherwise lead to insulin resistance and obesity - two factors that commonly worsen PCOS symptoms.
Therefore, it is suggested to opt for healthy carbohydrates with low Glycaemic Index that take longer to break down and digest, causing the body to release blood glucose slowly and consistently. As well as keeping you satiated longer, low-GI foods keep you from cravings. The majority of legumes, beans, lentils, and non-starchy vegetables have a low GI.
The effects of PCOS on the body
• Fertility problems
• The metabolic syndrome consists of high blood sugar, high blood pressure, low HDL, and high HDL. These parameters together increase the risk of heart disease, diabetes, and stroke.
• Apnea (sleep deprivation)
• Cancer of the endometrium
• Anxiety and depression
Paper in International Journal of Advance Research (Role of Diet in Management of Polycystic Ovarian Syndrome).
