December 20, 2017 | Written by Janani Suri
Before knowing the important foods that should be included in the PCOS diet menu, it is necessary to know what PCOS is. PCOS is the abbreviated form of Polycystic Ovary Syndrome, also known as the Stein-Leventhal Syndrome. It is one of the most prevalent hormonal endocrine disorders among women, and it affects 1 in 10 women who are at their child-bearing age. It is difficult to diagnose PCOS with just a single test and the symptoms vary from woman to woman.
But an early diagnosis of PCOS in important because it increase the risk of other chronic medical conditions and health issues such as insulin resistance, Type 2 Diabetes, hypertension, high cholesterol level and heart disease.
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If you have PCOS and are trying to lose weight, here are some of the following helpful PCOS diet tips.
- Start eating smart: When you go on a “diet” it means to nourish your body with the necessary nutrients as opposed to the commonly believed misconception that to diet means to starve. Instead of focusing on what to cut out of your diet, focus on the healthy foods that you need to get in. Visit the local markets often to familiarize yourself with the different foods available and incorporate them in your diet. Healthy eating should not be made to seem boring but on the contrary, it should and it can be enjoyable.
- Eating foods with a low GI: Glycemic index of a food is the measure of how high is a carbohydrate food likely to spike up your blood sugar in a given period of time. Carbohydrates break down into glucose during digestion and are taken up into the blood flow to be carried to the cells. However, this breakdown of carbs into glucose, the speed of it depends on the type of carb it will be. The simpler is the structure of the carb, it will be broken down more easily and thus more likely to increase the blood glucose level. Whereas, it is the opposite for a complex carb. And since PCOS is associated with insulin resistance, you want to be careful about taking the right kind of carbs (low GI) to keep your insulin as well as blood sugar levels in balance.
- Regular exercise: If you are looking to burn calories, you must exercise every day! Check with your doctor first, and once you get the go-ahead, get moving. Exercise is a perfect accompaniment to a PCOS diet, especially for women with PCOS and insulin resistance or type 2 diabetes. Regular exercise is wonderful and necessary for all of us, and here are some reasons why.
- Regulates blood glucose levels
- Offers a mood boost
- Increases endorphins (feel good hormones)
- Gets you in top physical shape for pregnancy
- Increases weight loss
Also, being physically fit may help you carry a healthy baby to term and have an uncomplicated delivery.
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- Evaluate your equation with food: To be successful with a PCOS diet, you need to make sure you are always in the right state of mind when you eat. It is no secret that a lot of women tend to eat emotionally or to put simply, they eat when feeling sad or angry or nervous or even happy and the eating that happens during this time is not accounted for. However, the calories cannot go unnoticed and they do play a role in affecting your weight status.
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To lose weight with PCOS, it is absolutely necessary to keep a tab as to when you are eating, what you are eating and how much of what you are eating. This will bring you down to the habit of cutting out unnecessary junk food from your diet and push you towards eating more sensibly. While it is okay to sometimes indulge in comfort foods, just be conscious enough to practice moderation.
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