PCOS. Sounds familiar? Yeah, the sole culprit adding to the agony to one of the most notorious feminine issue, menstruation. So what is this all about? PCOS, more commonly known as Polycystic Ovarian Syndrome or Disease, is when the ovaries develop multiple cysts within. It is a medical condition, caused due to the imbalance of female sex hormones- estrogen and progesterone which induce the cysts around ovaries.
Symptoms and Diagnosis:
There are a few typical symptoms that are associated with PCOS like irregular and erratic menstrual cycles (either they don’t happen or they are super duper painful with excessive flow), obesity and difficulty in losing weight, too much facial and body hair. But then not everybody with PCOS will have these. The only unquestionable way to find out is an Ultrasound Scan.
In the list of obstacles that make it difficult to shed those extra pounds, PCOS is another addition. No wonder women have a tough time losing weight! But fret not dear ladies, here’s all that you need to know about a PCOS diet. This article will not only just help you battle the syndrome but also help you in losing weight effectively.
Getting good portions of lean proteins in your diet is very important. For a simple reason that lean proteins do not have saturated fats like the other protein rich food sources. So, they help you a long way in losing weight and burning fat. They also benefit the heart and since proteins make you feel fuller, you avoid overeating. Foods that have lean proteins are free range egg whites, chicken, salmon, low fat yogurt, cottage cheese, tofu, soy milk, beans and lentils.
Carbs with high fiber content:
Consuming carbohydrates that come packaged with high fiber will keep you fuller for a longer time. Fiber also takes longer to breakdown and digest thus, impacting the sugar absorption.
Dietary Sources for high fiber carbs are whole wheat bread and pasta, high fiber cereals like oats, barley, beans and lentils, corn, bran, fresh fruits and most vegetables. Dried fruits and nuts are also a good sources.
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Fats and Fatty Acids:
Monounsaturated fats and Omega-3 Fatty Acid foods are good for you. Monounsaturated fats increase your body’s sensitivity to insulin and helps in utilizing fats properly. Fat burning, check! Omega-3 fatty acid helps reduce cholesterol, improves your heart’s health and also fights depression. Get it in your diet with these foods: Monounsaturated fat from seeds and nuts like almonds, cashews, peanuts, pumpkin seeds, peanut butter, sesame oil and olives. Omega-3 Fatty Acids can come from cold water fish like mackerel, salmon, tuna and free range chicken eggs. Vegetarian sources include flaxseeds, chia seeds and avocado.
If you’re on medication for PCOS then it’s good to be aware that long term usage of metformin can affect the absorption of Vitamin B12 in your body. It is recommended, especially for vegetarians, that you supplement your diet with a multivitamin with B12.
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Avoid Trans Fats and Sugary Food:
Avoid foods with transfats; specially the deep fried foods and the ones with high sugar content. And, mind you, keep at least a mile’s distance from the combination of these two.
Do not, at any cost, attempt a crash diet. Believe us, it just won’t work!
No skipping meals or long gaps between them:
Do not skip any meal but also try not to have exuberant amounts of food at one go. Break your meals and spread them over the day. Keep a gap of not more than 4-5 hours between meals. Indulge in small healthy snacks. This will not just help in weight loss but also stabilize the blood sugar levels in your body. Plus a freebie, no sudden terrible hunger!
Prioritise Physical Activity:
Put your physical activity on the priority list. Make sure you workout everyday. Running, walking, jogging, swimming or zumba, pick your choice and stay at it. Maybe you could find yourself a fitness buddy to workout with.
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Simple living with healthy food choices and workout is the key to a happier you. A couple of lifestyle changes can change the way you feel about yourself and actually can make you fitter and better as a person. Losing weight is a challenge, let’s take it head on! Leave a comment below and share with us your thoughts.