PCOS is a disorder of hormones as ovaries and pituitary glands of a woman begin to produce hormones in excessive amounts. This affects growth and release of eggs from ovaries and hence is known as number one cause of infertility among women. Though there is no specific cure for PCOS so far, but weight management along with medication and dietary changes is seen to bring positive results in women.
Losing as low as 5 to 10% weight goes a long way in managing the disorder as it leads to resumption of menstrual periods and less production of androgen hormones in a woman’s body. Dietary changes help women lose weight, take control of their fertility and become healthy and fit. If you are watching weight also, 1200-1600 calorie intake a day is ideal for you.
Dietary Changes For Betterment Of PCOS
Since PCOS is known to cause insulin resistance, the goal of your dietary changes should be to keep blood sugar and insulin levels moderate and stable throughout the day. There is no one single diet which can be followed. Evidence based recommendations suggest that women suffering from PCOS should focus on balancing their meals and eating in moderation.
Pay attention on eating lots of whole foods. Avoid refined, fried and fatty foods. Include fresh, frozen or dried fruits, vegetables, nuts, seeds, legumes, etc. in your diet. Include lean proteins along with complex carbs in your diet.This will blunt the sugar spikes in your blood. For example, include whole wheat bread and egg whites in your breakfast, roasted chicken and whole wheat pasta in lunch and salads, baked fish and soups in dinner.
It is important to include adequate amount of fiber in your daily diet, as it will help you stabilize sugar levels in the blood and will help you lose weight fast. Include vegetables like cabbage, celery, lettuce, spinach, radishes, turnips, cabbage and parsley, fruits like apples, cherries, pears, plums, guavas and berries and legumes like lentils, soy beans, chick peas, black eyed beans, lima beans, etc. in your daily diet.
You can eat them in various forms like soups, salads, casseroles, sandwiches, salads, snacks, etc. Aim to include 30 gm of fiber in your daily diet.
Excessive salt consumption leads to water retention, hypertension and other health problems. It is best to avoid highly salted foods like processed meats, pickles, fried snacks, chips, marinades, sauces, canned and processed vegetables, etc.Use fresh herbs, lemon juice, pepper powder and other healthy condiments for seasoning your foods. Try to limit your salt intake to 2400 milligrams a day.
Foods high in saturated fats are bad for heart health and lead to weight gain. They should be avoided and foods high in unsaturated fats should be replaced. Examples include lean cuts of meat, fish and chicken, fat free or low fat dairy products; use unsaturated oils like olive, canola or corn.
“Even mustard oil is a good idea, as it is high in monounsaturated fatty acids and polyunsaturated fatty acids, has a good N6to N3 acids ratio and has a high smoking point,” says Dr SC Manchanda, Sr. Cardiologist of Sir Ganga Ram Hospital. Also include nuts like flex seeds, pumpkin seeds, almonds, walnuts, pecan seeds and sunflower seeds in your daily diet.
Eat 5 Meals A Day
Instead of eating three big and fat meals after long intervals in a day, go for 5 small meals in a day. This will help you avoid experiencing fasting periods during the day, during which the metabolism process of body goes out of kilter. Go for two snacks during the day, first after 2 hours of breakfast and second less than an hour before going to the bed.