Are you looking for the best PCOS Diet Plan? PCOS stands for polycystic ovary syndrome that is an issue concerned with women. This issue arises when a hormone named as androgens is produced more in the ovaries and eventually forms a cyst. Multiple common symptoms lead to such disorder in the female body. Some of the symptoms include rapid hair growth on the body, including the face, asymmetrical menstrual schedule, acne on the front, skin becomes oily, scalp hair becomes thin, hair fall, and one of the most common symptoms in obesity and such obesity leads to fertility disorders. PCOS is a hormonal disorder that can affect only 7 to 10 percent of teen females.
There is no outer stimulation for these diseases; rather, it is considered hormonal, which can be hereditary. It is also observed that ladies who have more than a normal suggested weight are likely to catch this syndrome more easily. As weight gain leads to abnormal hormonal activities in the body and thus interfere in ovulation. Women with PCOS Diet Plan manage to control the symptoms as there is no proper treatment of PCOS. Doctors treat PCOS patients by addressing the PCOS diet plan and giving the supplements that can cure other symptoms like fertility problems, period issues, etc.
As technology has progressed, but still scientists and doctors have not concluded the proper causes of PCOS. But doctors have also asserted that PCOS can be caused due to genetic distribution and it is hereditary. It can be found in the family. It is also observed that women with diabetes or irregular menstrual discharge are at the risk of PCOS. In the female body, one of the functions of ovaries is to produce a small number of androgen (a male sex hormone), but a female with PCOS, their ovaries tend to produce a large number of androgen and thus hinder in the process of ovulation. This hindrance further leads to certain health issues in the body, like excessive hair growth on different parts of the body, mainly the face.
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PCOS Symptoms and PCOS Diet Plan
As the human body is a complex system and differs from each other, PCOS symptoms can vary in different female bodies. The severity of PCOS can also differ from one body to body. Some of the following are the symptoms of PCOS.
- One of the symptoms of PCOS is the occurrence of acne.
- Hair growth becomes excessive and rapid in different parts of the body. Different bodies react to different circumstances; for example, dark and thick hair can also be the symptom.
- Scalp hair fall is yet another symptom of hair loss; the scalp’s hair starts to become thin and damaged.
- One of the major PCOS symptoms is obesity. Females may feel difficulty losing weight as females with PCOS have higher insulin levels than the normal female. This helps them in gaining weight. Higher insulin levels use sugar as energy and eventually cause obesity.
- Females with PCOS may face fertility disorders.
- Asymmetrical menstrual discharge can also be one of the symptoms of PCOS. Women with PCOS may go through heavy bleeding or none for months at all.
All the above-mentioned symptoms may drag the patients into depression and anxiety.
PCOS Diet Plan
It is asserted that the diet of women with PCOS should be strictly monitored. The diet taken by women with PCOS should contain nutrients that help them reduce weight without weakening their immune system and should maintain sugar levels in the blood. It is recommended that three things be part of the women’s daily meals with PCOS, including a high protein food, a proper amount of carbohydrates, and fats that do not have negative effects on their health. Apart from these nutrients, Omega-3 fats are also very beneficial for women with such an issue. To fight with PCOS, it is proposed that the symptoms of the PCOS must be taken seriously and help the body with diet to make a strong immune system. The following are nutritive foods that can help women with PCOS Diet Plan.
1: Food rich in fiber
The first food in our list for the PCOS diet plan is Fiber. For the proper working of insulin in the body is linked to thread. PCOS can charge insulin levels, and consequently, the insulin in the body stops working properly. Food full of fiber can help the body avoid such a problem. To delay the process of digestion and maintain insulin levels, the following are the foods that can help.
- Cruciferous vegetables
- Whole grain
- Nuts etc.
2: High protein intake
One of the PCOS symptoms is obesity, so it is proposed that women with PCOS should munch on a high protein diet as it is considered an important step in the PCOS diet plan. Increased protein intake makes the body feel full for a longer period of time and puts a stop on fast food that the body craves. This is the best possible way to avoid calories and gain extra weight. High protein food includes;
- Tofu etc.
In case if you want to follow the PCOS diet plan, you have to be very careful with the foods you choose. So, instead of trying different processed foods, we recommend you go for high protein intake. In this way, you will easily control your insulin resistance and manage to work better.
3: Add up Anti-inflammatory food
It is also assumed that inflammation in the body disturbs the hormonal activity that eventually leads to the PCOS. PCOS symptoms can be avoided by adding anti-inflammatory food to the diet. Some of the following are the foods that can be added to daily meals to avoid the symptoms of PCOS.
- Olive oil
- Whole grains
- Fish etc.
You can consume all these foods for the PCOS diet plan.
4: Fill the diet plan with Omega-3 fatty acids.
One of the major functions of omega-3 in the body is that it maintains the hormones and their activities. Omega-3 also upgrades the function of insulin that is very crucial for women with PCOS. It is recommended to consume the following mentioned foods to gain omega-3 and avoid PCOS.
- Olive oil
- Avocado etc.
5: Maintain Glycemic intake
A diet with less glycemic should be consumed by women with PCOS. One of the major symptoms of PCOS is caused by higher insulin levels in the body; thus, a PCOS diet should contain a lower amount of glycemic index. To reduce the symptoms of PCOS, one should add the following less glycemic foods to her diet.
- Whole grains
- Foods with high protein
- Also, foods with beneficial fats for the body, etc.
Foods to avoid by the women with PCOS
Some of the nutritionists have proved that there are certain foods that can boost the symptoms of PCOS and should be avoided to control symptoms. Some of the following are the food types that should be avoided.
1: Processed edibles
PCOS can take a serious turn if you consume lots of sodium and fats that are unhealthy for the body. PCOS symptoms can be avoided by limiting fast food, fried food, and canned food.
Testosterone levels can escalate by consuming a large amount of milk. As milk also contains high protein, so it maintains testosterone levels in the body, but women with PCOS should limit their milk intake to fight against the symptoms of PCOC. It is also recommended to add skimmed milk to the PCOS diet instead of using full-fat milk.
3: Strained carbohydrates
Food with sugar and flours boost sugar levels in the blood. These refined carbohydrates should be limited to avoid symptoms of PCOS like diabetes and obesity.
4: Fat and soy
Soy can interfere in the process of ovulation. It is suggested that women who are trying to conceive should not consume soy products to avoid PCOS and save their fertility.
5: Caffeine and alcohol
PCOS symptoms also include infertility, and it is also caused by the high intake of alcohol and caffeine. So, it is asserted that to maintain fertility and avoid PCOS, caffeine and alcohol must be cut off from the PCOS diet.
PCOS Diet Plan- FAQS
What not to eat when you have PCOS?
Processed carbohydrates increase insulin levels in the body, so it must be noticed seriously that carbohydrates in the refined form should not be on the PCOS diet list. Refined carbohydrates can be significantly found in the following foods.
- White bread
- Deadly sweet desserts
- Anything made of white flour including pasta, semolina, durum flour or noodles, etc.
Anything that contains less fiber and more carbohydrates must be cut off. It is also suggested that women who love to eat pasta can go for lentil or bean pasta.
Sugar is another food item that should be avoided, as it contains many carbohydrates if you have PCOS. Before buying any product, look for the sugar content in it. These days sugar has many forms and names, labels of the product may include sucrose, corn syrup, high fructose or dextrose, etc. These should be avoided if women are going through PCOS.
Sugary drinks must be put to an end to avoid PCOS symptoms. Drinks like juices and soda are highly dangerous for the PCOS facing the patient. PCOS diet should not contain any inflammatory foods like fried chicken or potatoes or any processed kind of meat.
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How can I lose weight fast with PCOS?
With the help of these points, you can reduce your weight quickly.
- Take fiber food daily to improve digestion.
- Reduce intake of processed food
- Take healthy fats
- Reduce the usage of sugar
- Use anti-inflammatory food items
- Consume protein more as compared to carbs.
Is Egg good for PCOS Diet Plan?
Eggs are extremely good for health. As we know, eggs are the best source of protein, so they can be consumed by the PCOS patient. In PCOS, the main objective of the patient should be to take a low carbohydrate diet and a high protein diet. Eggs are purely based on protein with no carbohydrates, so they are safe to be consumed during the PCOS Diet Plan.
Is Dairy Bad for the PCOS Diet Plan?
Dairy products are healthy for most people, but it should be avoided by PCOS patients. Dairy products like cheese, milk, butter, paneer, and yogurt are considered to be a must for daily routine. But if PCOS patients consume dairy products, then it would be difficult for them to digest them. This is because the production of insulin can be increased while consuming these products in PCOS patients.
How can I fight PCOS naturally?
PCOS can be treated naturally by using anti-inflammatory foods. This will help in reducing symptoms of the disease and will reduce the severity of the problem. For this purpose, you can use tomatoes, olive oil, tuna, nuts, and leafy green vegetables.
Which exercise is best for PCOS?
The basic problem in PCOS is insulin resistance, and this can only be overcome by having cardio exercises. But you do not need to have tough cardio exercises. Rather you focus on mild exercises but with continuity.
Exercises like walking, cycling, jogging, and swimming will help a lot to reduce the chances of getting heart diseases and diabetes of type 2. If you do these exercises daily for half an hour, then you will feel less anxiety and depression; it will also help in improving menstrual cycles.