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PCOS Diet: A Healthy Guide to Manage PCOS Symptoms

PCOS Diet: A Healthy Guide to Manage PCOS Symptoms

In terms of maintaining a healthy weight, nutritious food is preferable to exercise. Rather than adopting a specific diet, people with PCOS who want to lose weight should reduce their total food consumption. There is no one-size-fits-all diet for PCOS people who want to lose weight. Each patient is provided a unique food plan based on his or her body type. According to studies, a weight-loss plan improves the indications and symptoms of PCOS.


Women with PCOS can lose weight by reducing their overall food consumption. They should make good food choices and consume a nutritionally balanced diet. Find a healthy way that works best for you to implement a long-term strategy.

 

Foods you should Eat

If you want to lose weight healthily, dieting does not indicate fasting or not bound you to eat only a small portion of food. When dieting is done healthily, it will give you proper healthy results. Avoid eating a nutrient-deficient diet that not gives you essential nutrients that your body needs. Follow a healthy balanced meal plan that provides your body all essential nutrients. 

 

Green leafy vegetables 

The highest nutritional value per calorie of any food is present in green, leafy vegetables. Iron, calcium, potassium, and magnesium, vitamins K, C, E, and a few B vitamins, are abundantly present in green leafy vegetables. Vitamin B plays a crucial role in treating and managing PCOS symptoms. Here are a few sources of green leafy vegetables:

  • Arugula
  • Spinach
  • Kale
  • Swiss chard
  • Watercress

 

Protein-Rich Diet

The right amount of protein from natural sources should be present in a balanced PCOS diet.  Consume protein-rich foods every day. You can include healthy proteins in your diet from the following 

  • Beans
  • Chicken
  • Fish
  • Lean meat
  • Tofu
  • Peanut butter

 

Healthy Fats

You can't say that all fats are unhealthy and harmful. The hormonal balance mechanism necessitates the use of essential fatty acids. Here is the list of foods in which essential fatty acids are present:

  • Tuna
  • Salmon
  • Nuts
  • Seeds (walnuts, pumpkin seeds)
  • Olive oil
  • Avocadoes

     

    Fruits

    Here is the list of healthy fruits that you can recommend for PCOS women are:

    • Apple
    • Apricot
    • Cherries
    • Coconut
    • Grapefruit
    • Kiwi fruit
    • Oranges
    • Pear
    • Plum
    • Prunes

     

    Foods you should Avoid

    • Dairy products
    • Soy products
    • Red meat
    • White rice
    • Mashed potatoes
    • Rice cakes
    • Muffins & cakes

     

    Healthy Dietary Tips for a balanced meal plan

    Women with PCOS should consume a balanced diet that includes the following foods:

    1. Four to five meals should be advised daily including your breakfast in your daily meal plan. It is not advisable to miss meals.
    1. All MyPlate food groups should be included in your daily meal plans, including fruits, vegetables, grains, protein, and dairy. When it comes to fat sources; go for healthy fats such as olive oil, canola oil, walnuts, almonds, and avocados.
    1. All meals and snacks should contain protein. Nut butter, seafood, tofu, beans, lentils, and low-fat dairy products are all good choices.
    1. Water, low-fat or fat-free milk, or a fortified soy beverage are all good choices for healthy drinks.

       

      How can we manage insulin resistance?

      Healthy tips for Insulin resistance management

      • Always remember, it is never a good idea to skip breakfast.
      • Eat whole-grain foods
      • Avoid eating processed or refined foods
      • Eat the whole rough fruits in your diet
      • Try to eat the whole piece of fruit instead of preferring fruit juices
      • To manage cravings and hunger sensations, eat small, nutritious meals frequently.

       

      Healthy Guide of Physical Activity for PCOS patient

      PCOS symptoms might be relieved with regular physical activity. Engage yourself for at least 30 minutes of moderate-intensity physical activity five days per week. Strengthening exercises should be done at least twice a week to increase muscle mass.

       

      Conclusion

      In research studies, healthy eating habits and regular physical activity have been shown to help in managing PCOS symptoms. Whole grains, fruits, vegetables, lean protein meats, and low-fat or fat-free milk, cheese, or yogurt can help you in weight management and blood sugar regulation. If you want to live healthily, do exercise regularly, manage your stress level, and get support from your family and friends.

       

      References:

      https://pubmed.ncbi.nlm.nih.gov/18097891/

      https://pubmed.ncbi.nlm.nih.gov/31547562/

      https://pubmed.ncbi.nlm.nih.gov/30755271/

      https://pubmed.ncbi.nlm.nih.gov/26972165/

      https://pubmed.ncbi.nlm.nih.gov/23420000/

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