DIET PLAN FOR PCOS
Looking for a Diet Plan for PCOS for Weight Loss? Customized dietary plans By Dietitian Natasha Mohan Weight Loss & Diet Clinic along with diet counselling by our Dietitians can play a vital role in eliminating various symptoms and anxiety among those suffering from PCOS.
Dietary schedules can be developed as per an individual’s eating preferences, job profiles and socio- economic status. This will help an individual to easily adopt to the new dietary regimen. Dietitians can also act as counsellor by boosting one’s confidence and helping in transforming life.
First Lets Find Out What Is PCOS ?
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder approximately affecting around 8–13% of women of reproductive age globally. The ovaries may develop numerous fluid filled follicles and as a result regular release of eggs is hindered. PCOS is a heterogeneous group of disorders having an impact on reproductive, metabolic and endocrine functions and systems. The exact cause is not known. PCOS causes severe complications in women along with stress and anxiety.
Indian Vegetarian Diet plan for PCOS
We at Dietitian Natasha Mohan Weight Loss Diet Clinic offer the most effective diet programs to treat PCOS / PCOD , So in case you are a Vegan or Vegetarian looking for an Indian Vegetarian PCOS Diet Plan with regular home cooked meals options , be rest assured with the right amount of motivation and effort , Your PCOS will be in control in no time at all.
Weight loss diet plan for PCOS
The 2018 international evidence-based guideline for the assessment and management of PCOS recommends a comprehensive strategy which includes lifestyle intervention, diet modification, exercise and behavioral strategies that should be implemented among all women suffering from PCOS. Dietary intervention plays a crucial role in management of PCOS. Tailor made Diet Plan for PCOS Weight Loss diet plans not only improve lifestyle patterns but can further benefit by reducing the clinical features of PCOS. Evidence has shown that structured training and dietary management in obese PCOS women can have an impact on the endocrine and menstrual profiles. Some basic dietary recommendation for a PCOS patient to promote weight loss and improve glucose tolerance are as follows –
- Regular meals in small proportions and fixed intervals –
- Eat no more than 30% of daily calories as fat, restricting saturated fat to 5-10% total calories,
- Use low fat spreads and dairy product
- Consume high fiber food like – beans, cruciferous vegetables and pumpkins
- Consume food that help to reduce inflammation – tomatoes, spinach fish
- Intake of overnight soaked almonds and walnuts for breakfast is advices
- Consume food with low glycemic index
- Diet rich in protein like pulses, soyabean, eggs, fish and peanuts, Maximize intake of fruits in a day
- Add flax seed or chia seeds to your diet
- Avoid calorie rich snacks and junk food.
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Fiber rich food for PCOS:
- Non-Starchy Vegetables: Broccoli, spinach, kale – these champions are low in carbs and high in fiber, slowing sugar absorption and aiding digestion.
- Whole Grains: Brown rice, quinoa, barley – unlike refined grains, whole grains provide sustained energy and keep blood sugar levels stable.
- Fruits (Be Selective): Berries like blueberries and raspberries are a delicious source of antioxidants and have a lower glycemic index.
- Beans and Legumes: Lentils, chickpeas, black beans – all-stars for protein and fiber, they promote satiety and regulate blood sugar.
Healthy fats for PCOS:
- Fatty Fish: Salmon, sardines, mackerel – rich in omega-3s, these fish can improve insulin sensitivity and reduce inflammation.
- Avocados: This creamy fruit boasts heart-healthy monounsaturated fats and fiber, perfect for maintaining blood sugar balance.
- Nuts and Seeds: Almonds, walnuts, chia seeds – healthy fats and protein in these little gems keep you feeling full and regulate blood sugar.
- Olive Oil: Swap unhealthy fats for olive oil’s monounsaturated goodness, which can improve insulin sensitivity.
Lean Protein for Strength and Balance for PCOS:
- Chicken and Turkey: Excellent sources of lean protein that promote satiety and help manage blood sugar levels.
- Greek Yogurt: A protein powerhouse with probiotics for gut health, choose plain Greek yogurt and add your own fruit for sweetness.
- Tofu and Tempeh: Plant-based protein options that are versatile and can be incorporated into various dishes.
Signs And Symptoms Of PCOS
The various signs and symptoms of PCOS include :-
Irregular periods – Infrequent, irregular or prolonged menstrual cycle is the most common sign of PCOS. Normally menstrual cycle occurs after every 28 to 35 days. But a women suffering from PCOS have menstrual cycle with varying time duration. Some may have twice in one month and others might have once in three months.
Miscarriage – Chances of miscarriage is more in women with PCOS that healthy women of same age group.
Obesity – Females suffering from this problem produce higher levels of insulin. Therefore, the chance to gain weight is relatively higher. They also have hard time losing weight
Facial Hair and Body Hair (Hirsutism) – This commonly occurs due to excessive male hormones (androgen). Thick, coarse and black hair growth is seen on face, chest, inner thighs, lower abdomen and back. Facial hair can cause embarrassment, loss of confidence and reduce social interaction.
Severe Acne – This causes pus filled pustules/ vesicles on skin. These eruptions are mostly seen on chin and can be very painful
Depression and anxiety – All the complications together with the disease itself causes mood swings, restraining from social interaction and stress leading to long lasting impact on mental health.
Pelvic discomfort – Pain in lower abdomen is commonly observed.
Dietitian Natasha Mohan Weight Loss And Diet Clinic
We are here to help! Contact us and get the best diet plans and tips provided by our expert dietitians. They will assist you in losing weight and getting rid of PCOS and ensure that you have a hassle-free weight loss journey.
Schedule your appointment and get your diet plan today!
Steps included in Diet Plan
Body Analysis
Counseling Session
Creating A Diet Plan
