Losing weight is never an easy experience, and when you have medical conditions like PCOD or PCOS, it is even more difficult. Unfortunately, as women with PCOD / PCOS attempt to lose weight using conventional dieting methods, soul-crushing disappointment always awaits them. People don’t fail, their diets fail them, so it’s a scientific fact that when you suffer from this condition, restricting calories is a terrible idea. And losing weight in a healthy way is possible without any crash diets.

In this article Priyatama Srivastava, a professional nutritionist & dietician in Gurgaon, Haryana explains in detailed do’s and don’ts and the right kind of diet for women suffering from PCOD.

What is exactly PCOD (PolyCystic Ovarian Disorder)?

In PCOD the ovaries produce large numbers of small cysts. This disorder contributes to hormonal activity that is unpredictable and raises the risk of diabetes, acne, obesity and premature hair development. The condition is very severe and has no definite cure. But many people who have suffered from it claim to have healed it by improvements in lifestyle and alternative treatments. Most patients with PCOD are overweight and are advised to do regular exercise, which can also help control their weight and other symptoms.

What causes PCOD/PCOS in women?

There is no scientifically proven cause of PCOD, but it is known to physicians and researchers that some women are prone to PCOD, if it has occurred within the family, you can call it quite hereditary. The most widely recognized symptom of this condition is prolonged menstrual cycles and, due to lack of other symptoms, several PCOD cases remain undetected. Until the time of pregnancy, many women found out about their condition when there are complications with a conceive baby. As a disorder, it can cause fertility problems. Blood testing and ultrasound is a way to detect this condition.

Also Read: Dietary Changes to Reduce Weight

Common Symptoms of PCOD

The most common signs of PCOD are irregular periods. Diabetes, infertility, acne, increases in weight, oily skin, migraine, excessive hair growth and cardiovascular risks often involved in signs. And if cycles are often irregular, the chance of uterine cancer is also likely to increase. Mood swings and depression are also less common and less known condition symptoms

Irregular cycles are a major problem for women with PCOD. Antioxidants, prebiotics, and spices such as cinnamon and ginger should be taken or added to the daily meals in order to overcome this problem. The consumption of complex carbohydrates, glycaemic indices and micronutrients, including selenium, magnesium and chromium, should also be improved cycle time for women with PCOD.

Most people have the misconception that, if they have PCOD, they can not consume dairy products, but this isn’t the case. The only milk you can stop is full-fat milk as it can add to their obese condition. Since PCOS women are insulin-resistant, deep-fried foods, simple carbohydrates, sugar, honey, and jaggery should also be avoided. It is therefore very important to track water intake as PCOD is vulnerable to constipation and retention of water.

Honestly, managing PCOD can be tough, as you need to work out regularly, eat super healthy, and follow the advice of your doctor. Trying to lose weight from a normal diet will not help PCOS women, they need experts to advise them to maintain a healthy diet. Any crash diet can have a more adverse effect on their health, as they are already suffering from so many hormonal changes that any nutritional effect can make worse.

Dietary Tips By Priyatama Srivastava For Women Suffering from PCOD:

#1 – Don’t Eat Saturated and Hydrogenated Fats:

Saturated fat is the heaviest form of fat in our diet. It is mostly found in animals or dairy-based products. Consuming saturated fats can raise cholesterol in the blood which blocks blood arteries or veins. It also results in consuming higher calories so it is better to avoid those fats.

#2 – Always Try To Eat Colours Like “Traffic Light”:

The advice seems strange, but the idea behind it will make you a healthier version of yourself. Try to include leafy green vegetables such as spinach, methi, capsicum or any yellow fruit such as banana mango or any red food such as tomatoes and carrots every day in your meal. And you are going to be shocked by the results. Also add plant proteins, such as dried beans, legumes and lentils, as part of everyday diet.

Also Read: Weight Loss With PCOS – Why Is It Important To Take Recommendation from a Dietician

#3 – Try To Opt For A Diabetic Diet:

Girls with a PCOD / PCOS condition are insulin resistant and have a similar condition to the diabetic person. They should then incorporate a diabetic diet. Their diet should be high in protein and low in sugars and refined foods. Look for products made of whole wheat, wheat flour, whole grains, brown rice, poha and whole wheat pasta with a low glycemic index.

#4 – Avoid Sugar and Refined Cereals:

PCOS women should avoid processed carbohydrates such as pastries, biscuits or any sweet bread produced in bulk. They should also restrict the intake of non-nutrient calories, such as sugary drinks such as sodas and energy drinks. These calories may taste better, but they are more difficult to lose.

#5 – Always Eat In Small Frequent Meals:

This is the advice that is best suited for PCOS / PCOD women as they suffer from water retention and also have a diabetic condition that they are advised to eat in a small portion of the day. They will, therefore, be able to maintain their insulin level and will be hydrated.

Important Note For PCOS/PCOD Female To Maintain A Healthy Weight:

• You can have herbs like methi dana, linseeds and cinnamon to keep your hormones under control.
• In addition to all dietary changes, it is also important to exercise for 30 to 60 minutes per day to minimize insulin resistance. High insulin resistance may lead to weight gain. It may also cause discolouration of the skin and increase testosterone production.
• Fresh fruits are the ideal breakfast for PCOS girls. You can also have a multigrain bread sandwich with some tomato and cucumber. instead of regular roti, they should look for bran roti it will help to maintain weight.

Also Read: Tips for Picking a Dietician Who Can Give You The Right Weight Loss Diet

What Foods Should You Add To Your Diet?

• High-fibre vegetables, such as broccoli, spinach, cauliflower
• lean protein, such as fish, almonds and walnuts
• Anti-inflammatory foods and spices, such as turmeric and ginger

Which Foods Should You Limit Or Avoid?

• Refined carbohydrates, such as white bread and pastries or anything made with white flour
• Sugary snacks and drinks( always try to go for homemade drinks)
• Inflammatory foods, such as processed

Elaborate diet plan by Priyatama Srivastava, experts in PCOD diets:

Morning Diet:

• Start your early morning with the glass of water (250 ml) and add a piece of grated ginger, six-seven tulsi leaves and two pinches of cinnamon powder to the hot water.
• After 15 to 20 minutes have 20 soaked and peeled almonds and 1 tablespoon flax seeds with 200 ml of non-fat milk.
• After 10 minutes Go for a 40-minute long walker you can opt for hardcore cardio.
• After completing your workout routine, have green tea and to add extra flavour you can add ginger, pudina, tulsi and a pinch of cinnamon.
• After 1 hour you can eat eggs with vegetables or sprouts chana salad with finely chopped veggies. You may also include broccoli, mushroom, bell peppers, pomegranate, lemon and sesame seeds.
• If you still feel hungry, have vegetable juice or soup. Do not forget to take fresh fruit or vegetables, do not go for packet soups or juices.

Lunch:

• You can have chapatti made with wheat, bran and gram flour with a bowl of unsalted or non-sugar curd and chopped cucumber.

Evening Diet:

• Have green tea + bhuna chana or moong dal bhel or 10-15 peanuts.

Dinner:

• Always make sure to finish your dinner by 8 it is most advisable to eat before sunset but if that’s not possible to try to eat before 8.
• Dinner should always be light so you can have fruit salad in plain curd but do not add sugar to curd.

Priyatama Srivastava’s Secret Tip – Try to drink ajwain and tulsi boiled water between and after your meals. It will help in digestion and will boost your metabolism to burn extra calories.

There are more secret tips to lose weight in a healthy and safe manner. For more details and a more effective diet plan based on your lifestyle and your issue, please contact Priyatama Srivastava. We have the best experience in PCOD patience and we have a lot of happy women who are able to fit in their fitness goals with our diet plans. So what you’re waiting for Contact to get the most effective and affordable customized diet plan for PCOD near you.