Many women face challenges with PCOD. The report shows that around one-third of all menstruating women across the globe have this PCOD condition. Do you know how PCOD can be managed? Well, this can be managed and controlled through lifestyle changes, specifically diet for PCOD.
In today’s blog, we will focus on the importance of weight management to tackle PCOD.
PCOD – Polycystic Ovarian Disease is a health condition in women in their menstrual stage. In this condition, the ovaries generate partially mature or immature eggs in large numbers during the reproductive age. Further, the eggs develop into cysts over time. The cysts cause the ovaries to enlarge and produce excessive male hormones (androgens), leading to issues like irregular periods, weight gain, and infertility. These hormonal imbalances can also result in other health complications.
The best thing is many women suffering from PCOD have found that they can control the symptoms by altering a PCOD diet chart for weight loss to manage weight. The main focus must be on the reduction of sugary foods and carbohydrates in the diet. And, they must increase their intake of lean protein and fiber. This will result in promoting weight loss and alleviating the symptoms.
Every woman with PCOD must follow an effective diet chart for PCOD weight loss. Head towards the below section to understand the role of diet, food to include and avoid, lifestyle tips, and much more.
Understanding PCOD and Its Dietary Needs
The fact is a healthy diet i.e. low on carbs and sugars and carbohydrates and high on protein and fibre as discussed above will be an effective solution to lose weight. This also helps reduce some of the weight gain, which is beneficial. Do you know even a 5% decrease in weight significantly improves treatment outcomes of PCOD?
The Link Between PCOD and Weight
In PCOD conditions, your cells become unresponsive to insulin which results in insulin resistance. Hence, your pancreas starts to produce more insulin to compensate for this situation. And, the increase in insulin levels leads to excessive weight gain. The condition increases hunger, promotes fat storage, and inhibits fat breakdown.
Keep in mind that weight loss is the cornerstone of the management of PCOD. This is why dietary modification is mandatory. A few simple dietary guidelines include choosing whole grains over processed and refined foods and opting for whole fruits instead of fruit juices to help regulate blood glucose and insulin levels.
Nutritional Goals for PCOD
Women with PCOD must set a nutritional goal focusing on insulin resistance reduction. A diet customized by a Nutritionist for PCOD can help balance hormones and promote sustainable weight loss sustainable weight loss.
Most importantly, they must go for a low-GI diet which aids in improving menstrual regularity due to being overweight. Moreover, it increases the ovulatory cycles in comparison to a normal Gastrointestinal diet.
Next, a high-fiber diet will balance the BMI and ease the pathophysiological defects of PCOD. Also, it is necessary to undergo an anti-inflammatory diet to improve metabolism and reproduction.
Foods to Include in a PCOD Diet
Here is the list of foods to involve in your PCOD diet;
Low-GI Carbohydrates: These include whole grains, Quinoa, oats, and legumes to maintain stable blood sugar levels and prevent insulin spikes.
High-Fibre Foods: Vegetables and fruits are fibre-rich which support digestion and regulate blood sugar.
Lean Proteins: Food items such as fish, eggs, chicken, tofu, and lentils control hunger and help balance hormones.
Healthy Fats: There is no need to eliminate fat from the diet. Shift to healthy fats by including avocado, nuts, seeds, and olive oil which will reduce inflammation.
Anti-Inflammatory Foods: Turmeric, ginger, green tea, and dark leafy greens to reduce inflammation associated with PCOD.
Probiotics: This includes yogurt, kefir, and fermented foods to promote gut health and support digestion.
Foods to Avoid
Women with PCOD should be aware of foods that are generally considered unhealthy. Avoiding these items can help manage symptoms and improve overall health. Let’s check out the list of foods that trigger the symptoms, especially inflammation in the body.
Refined Carbohydrates and Sugars: These includes white bread, pastries, sugary beverages, and processed snacks which rapidly spike the blood sugar level. Also, it will fluctuate and disrupt insulin function leading to insulin resistance.
Trans Fats: These are commonly processed, fried foods and packaged snacks. If your diet includes these foods, it will trigger PCOD symptoms such as increasing inflammation, estrogen production, and risk of insulin resistance.
High-Sodium Foods: Women who are suffering from PCOD face water retention issues. Therefore, when there is an excessive salt intake in their diet, it will lead to more complications. So, they have to completely avoid salty snacks throughout the day. Instead, they can switch to nuts and fruits.
Dairy (Optional): Women can decide whether they want to cut down on dairy food intake or not based on their symptoms. If you have acne or bloating, it is better to exclude dairy products.
Sample PCOD Diet Chart for Weight Loss
Following an expert diet chart for weight loss with PCOD is very important. Not having a proper idea about the necessary dietary needs may not aid in your weight loss journey. It is advised to take small meals throughout the day classified into multiple meal times. Here, we brought you a sample PCOD diet chart for weight loss.
Early Morning
Start your day with warm water with lemon or apple cider vinegar, which is best to go with. You can also go for a handful of soaked walnuts or almonds.
Breakfast
Next, for your breakfast, have veggie-loaded oats porridge or avocado toast on whole-grain bread. Switch from your regular tea to green tea or herbal tea.
Mid-Morning Snack
For the mid-day snack, have a small bowl of mixed fruits or chia seed pudding but make sure it is not too heavy.
Lunch
For lunch, have quinoa or brown rice with grilled chicken or tofu. You can make it more healthy with steamed vegetables and a bowl of salad with olive oil dressing.
Evening Snack
To meet your evening cravings, have roasted chickpeas or a protein smoothie with almond milk and spinach.
Dinner
For dinner, go for grilled fish or light lentil soup. You can add a small portion of sweet potatoes or sautéed greens.
Post-Dinner
Many have post-dinner cravings. So, you can have a small piece of dark chocolate (70% cocoa) or a small cup of herbal tea.
Lifestyle Tips for PCOD Weight Loss
Besides diet, lifestyle management is very important and it is equally needed in your PCOD weight loss journey.
Regular Exercise
Do not skip exercise, include common warm-up exercises in your workout routine. Experts advise combining cardio with strength training to notice optimal results.
Manage Stress
Stress is common with PCOD due to hormonal imbalances. So, you can manage it by practising yoga and meditation as well as deep breathing exercises.
Stay Hydrated
Make sure to drink plenty of water to support metabolism and digestion which will aid in weight loss.
Avoid Skipping Meals
Never skip your meals; better set an alarm for every meal. You need to maintain consistent meal timings to regulate blood sugar levels.
Conclusion
Are you ready to start your PCOD weight loss journey? Kick-start with QUA Nutrition!
QUA Nutrition is a full-fledged nutrition clinic offering tailored diet plans and expert nutrition and dieticians for various clients, such as athletes, corporate professionals, women, children, and others. The clinic has a team of nutritionists and dieticians who specialize in areas such as sports nutrition, weight management, and clinical nutrition. Overall, it aims to meet health and fitness goals via personalized dietary guidance. Contact us now to get a customised diet plan for your PCOD weight loss journey!
