PCOS (Polycystic Ovary Syndrome) is a hormonal imbalance in women that causes irregular menstrual cycles, fertility problems, and ovarian cysts. It tends to affect one out of every ten women worldwide. It is a complicated condition in which the ovaries generate an abnormally high level of androgens (male hormones), particularly testosterone.
These hormones are normally found in small amounts in women, although with PCOS, their levels are surprisingly high. One of the disconcerting aspects of PCOS is that it both creates and can result in weight gain. Choosing the most effective diet for PCOS weight loss is also essential for managing the status.
PCOS clinical signs include irregular periods, ovulation failure, obesity/weight gain, acne, scalp psoriasis, scalp hair loss, and weight gain, particularly from around the belly (abdomen).
The Finest PCOS Way of Eating
The healthiest diet for PCOS weight loss focuses on the inflammatory process and works to start reducing it.
Inflammation is the body’s defense mechanism that flares up when something is wrong.
Inflammation can be both beneficial and detrimental. On the one contrary, it helps your body’s defensive strategy against infection and injury; but even so, chronic inflammation leads to weight gain and disease.
1. Low Glycemic Index
The glycemic index gives a rating to food kinds of stuff predicated on how slowly or quickly they raise blood glucose levels. Low GI foods take longer to digest, whereas high GI foods cause a blood glucose spike. Low Glycemic index foods, such as oatmeal and whole grains, are also commonly known as low and slow carbs.
Types of food with a low glycemic index are digested more slowly by the body, which means they do not cause insulin spikes like other foods, including white milk bread.
A low Glycemic index diet is the finest for PCOS weight loss. Whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods are included in a low Glycemic index eating plan. Increase your fiber intake to help maintain your blood sugar levels by slowing the absorption of glucose.
2. Fatty Acids Omega 3
Omega-3 fatty acids are essential micronutrients that aid in the development and maintenance of a healthy body. Because the body cannot produce these fatty acids, we must obtain them from the foods we consume.
Omega-3 fatty acids are a superfood that can help women with polycystic ovary syndrome. They boost fertility, balance hormones, and can even reduce and manage hirsutism, or excessive growth of facial hair.
Omega 3 fatty acids are an important element of the healthiest for PCOS losing weight. They can be found in plants such as walnuts, flax seeds, chia seeds, and avocados. If you are not a vegetarian, you can consume fatty fish such as mackerel, sardines, and salmon, or you can take supplements.
3. Zinc
Zinc is crucial if you want to create the finest diet for PCOS weight reduction for yourself. To control menstruation and fertility, it aids in the treatment of PCOS symptoms such as irregular ovulation, weight gain, and acne.
It also lessens the side consequences of excess testosterone, such as hirsutism and hair loss. If you have low zinc levels, you can complement it with zinc acetate, zinc gluconate, zinc sulfate, or zinc citrate.
Avoid zinc oxide and zinc picolinate, which are poorly absorbed by the body.
Zinc is found naturally in bajra, amaranth, or rajgira, pumpkin seeds, sunflower seeds, cashews, almonds, and whole grains.
4. Vitamin B
Vitamin B is an essential vitamin that aids in detoxification in the body. How? By way of the liver. The liver produces and the body metabolizes hormones and poisons, and Vitamin B aids the liver in this function.
Because women with PCOS have high estrogen levels, the optimal diet for PCOS weight reduction can help reduce these levels using Vitamin B-rich foods.
B vitamins are also required for the metabolism of carbs, lipids, and proteins, which aids in weight reduction. Dark leafy greens, eggs, and whole grains are all good providers of B vitamins.
5. Caffeine
Caffeine has evolved into a staple in all of our lives. It offers us a boost, makes us feel more awake, and aids our concentration. But, too much coffee, notably while pressured, might aggravate PCOS symptoms.
Caffeine overdose is hazardous because it causes adrenal exhaustion and chemical changes. Green tea, matcha, or chamomile tea are all options.
These can even help you sleep better and deal with worry if you limit yourself to two cups each day. The ideal diet for PCOS weight reduction includes little to no caffeine.
6. Fats and Dairy
Fats are classified as either healthy or unhealthy. Saturated and Trans fats are harmful fats, whereas monounsaturated and polyunsaturated fats are beneficial fats.
Healthy fats reduce your “bad” (LDL) cholesterol levels while increasing your “good” (HDL) cholesterol levels, but unhealthy fats boost your bad cholesterol levels. Unhealthy fats might aggravate PCOS (Polycystic Ovary Syndrome).
Foods containing saturated or hydrogenated fats (such as double and whipped cream, processed cheese, fried food, and processed food) might boost estrogen levels, resulting in acne, weight gain, and exacerbation of your PCOS symptoms. Eliminate such fats in favor of healthy fats such as ghee, cold-pressed oils, and Omega-3s.
A dairy-free diet may be the most effective for PCOS weight reduction. The reason for this is that the hormones in milk are known to increase insulin and testosterone levels, specifically if you drink low-fat, skimmed, or toned milk.
If you have a lot of testosterone and endogens, you should avoid dairy totally. If you live in an environment where you cannot avoid dairy, choose A2 cow milk over bottled milk.
5 Best PCOS-Friendly Home-Prepared Drinks
1. Moringa Water
This is an excellent health drink for PCOS, immunity, skin health, and other conditions. Moringa Oleifera, found in the leaves of the drumstick plant, can help decrease insulin levels, which in turn lowers androgen levels.
Take 1 teaspoon of Moringa powder with a glass of water when you wake up or before going to bed.
2. Fenugreek or Methi Seeds Water
This PCOS drink keeps your ovaries healthy and your periods regular. Additionally, it aids in the improvement of insulin sensitivity.
1 teaspoon Methi seeds in 1 glass of water overnight, filter, and drink first thing in the morning.
3. Aloe Vera Juice
This might be your PCOS morning drink. It may also be used as a PCOS weight loss drink. Because aloe Vera is both moisturizing and soothing, it is an excellent way to eliminate impurities and chemicals from the body. It also aids digestion by promoting bowel movements and cleansing the digestive system.
Aloe Vera juice is the best drink on an empty belly first in the morning.
4. Ashwagandha Tonic
Ashwagandha, often known as Indian ginseng, lowers cortisol levels in the body, which aids in weight loss and the prevention of type 2 diabetes.
Before night, combine 1/2 teaspoon Ashwagandha with 1/2 teaspoon coconut oil and warm water.
5. Mulethi Water
Mulethi, which has natural anti-androgen and anti-inflammatory qualities, aids in the reduction of male hormone levels.
Boil a 3-inch piece of Mulethi bark in water and consume it first thing in the morning.
Anvi has done Bachelor’s and Master’s in Nutrition and Dietetics. She’s planning to do a Ph.D. in Public Health Nutrition moving forward.
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