Introduction to PCOS and its diet plan
A syndrome which causes ill effects on women’s body and results in obesity and menstrual problems, PCOS is an unknown problem for many women and the main reason behind it is the lack of awareness. Today, with the help of this article, we’ll discuss the reasons and ill effects of this PCOS also we’ll talk about the PCOS diet plan for weight loss which can be useful if one is struggling with this problem.
What is PCOS?
PCOS stands for Polycystic Ovary Syndrome, is a hormonal issue in women which is results in enlarged ovaries with tiny cysts on the outer edges. It generally occurs when a women reach around a childbearing age and cause adverse effects on her health and appearance.
Caused by the hormonal and metabolic misbalance, this problem is quite common and most unaware one. As per the latest facts, everyone woman among the ten suffers from this problem.
This problem is listed along with the medical problems which are quite common but does not have proper information. This lack of information and awareness causes a woman suffering from excessive obesity, acne or pigmentation problem or irregular menstruations.
What causes PCOS?
Doctors are still finding a rigid answer to this question, however, common reasons which strike PCOS in a female are genetic issues or environmental issue or sometimes both.
Due to lack of awareness, many women’s face negative consequences. If severe, this PCOS can be led to infertility in women, there are people and social groups who are working in the field of causing awareness for this problem.
In recent years, with the progress of genetic testing, it has been suggested that PCOS may be affected by a group of genes, among others, responsible for the secretion of insulin, insulin receptors, and some others. Simply put, PCOS could be a form of diabetes.
As stated above, one of the factors behind this issue is metabolism and by following a prescribed diet, its ill effects can be minimized.
PCOS Diet Plan for weight loss
PCOS diet is purely based on one’s body type and should be designed in such a way that it includes a very low volume of glycemic index.
There should be fibers, proteins and lots of vegetables in a diet plan of a PCOS suffering women. One of the key symptoms of this problem in growing weight and if it does not get down after enormous ways that it’s time to change the gears according to PCOS diet plan.
A woman should eat at least 3 times a day, which means a proper breakfast, an ideal lunch, and light and normal dinner. Let’s discuss what one should and should not eat it if is under the effects of PCOS.
Foods to avoid with PCOS
- Dairy: Dairy products are not to be consumed if a woman has PCOS. The reason behind this is most the dairy products carries a protein in them. This protein is called IGF-1 and is suggested for newborn babies as it stimulates growth in them. Well, if consumed by a woman with PCOS, this IGF-1 will force the ovaries to release more testosterone which ultimately triggers the PCOS symptoms like Facial hair or acne. It is better to avoid them till your dietician allows.
- Gluten: Gluten foods are a big no-no for a PCOS fighting female, this gluten if consumed causes inflammation in the body. If a woman is suffering from PCOS, her body will already be having inflammation and gluten when consumed will increase the frequency of it and will create a resistant for insulin in the body. As a result, more insulin will be required in the body and our ovaries will release more testosterone hormone. It is generally found in wheat and barley and other carbohydrate powered grains.
- Soy: It is good to avoid soy when under PCOS effect, as it delays the ovulation in females. Many females face this problem in their childbearing age and having so based products and food will delay their ovulation and period and will severe the effect, hence it’s better to avoid it. Soy-based products are Tofu, Soya milk etc. anything which triggers the testosterone level in the body or makes an effect on ovaries to release more hormone should be avoided, when PCOS is there.
A preferred PCOS diet plan for weight loss
Most of the dieticians suggest taking a dietary approach to fighting the ill effects of PCOS. They advise their patients to go for Dash Diet, this diet includes the fish, chicken, whole grains along with vegetables and fruits.
Dash Diet restricts one to have sugary and fatty foods. A healthy lifestyle can also help in fighting PCOS and stat’s says that if a woman follows the Dash diet for 3-4 weeks, her body gets habitual of that and finally lowers the PCOS causing effects.
It is important for a woman to know certain things before starting the diet plan, the very important thing is to understand the need for this diet plan.
Secondly, stop eating all the junk and fried food at once as it is the best friend of PCOS. These fat rising foods are not good. Compliment your diet with the help of exercise or yoga as it will help you get into the regime.
A plate of a woman who is on a PCOS diet should include:
- High fiber foods.
- Proteins, fish and poultry products.
- Lots of veggies and fresh fruits, cauliflower, and broccoli are important.
- Turmeric and cinnamon based vegetable soup.
- Herbs that regulate the level of sugar in the blood.
- Unprocessed food with nuts like pine nuts, almond, and coconut.
- Olive oil is suggested on the lace of regular cooking oil.
Conclusion
For PCOS, the most meaningful goal is to calm insulin, reduce insulin resistance and eliminate glucose tolerance disorders. All these effects can be achieved without medication, but only by a radical change in eating habits.
The optimal solution for PCOS patients is the same as for Type 2 diabetes patients: ketogenic diet, regular physical activity and natural supplements that regulate blood sugar levels.