You do not need to skip meals to lose weight. Here is a diet meant to help you lose weight.
Polycystic ovarian syndrome (PCOS) is a symptom of hormonal disorder with a global prevalence of 6%-12%. Today we will cover the best diet for PCOS weight loss and to help manage polycystic ovarian syndrome naturally.
Other symptoms that occur with PCOS are-
- Hirsutism – excess body and facial hair.
- Prediabetes – fasting sugar level is on the borderline of becoming diabetes.
- Weight gain – hormonal fluctuations affect metabolism causing quick weight gain.
- Ovarian cancer – follicles in cystic ovaries may take the form of tumours and become cancerous.
The important thing to note is that PCOS symptoms can be well managed naturally and diminished with proper diet and lifestyle modifications. As per Ayurveda, these changes also help in balancing Kapha dosha, an imbalance of which causes accumulation of body fat.
What to eat in PCOS?
The actual cause of this syndrome is unknown but some environmental factors such as dietary habits do play an important role in prevention and treatment, further, lifestyle modifications are highly important along with therapeutic strategies, in PCOS management.
There is no standard diet for PCOS, however, there are few foods whose nutritional values are proved to be beneficial in treating PCOS.
Choose diet in PCOS that is rich in
Healthy foods for PCOS are
Fruits with skin have a lower Glycemic index (GI) and are good for prediabetic people as well as obese people. Some fruits are apple, peaches, pears, guava, pomegranate, blueberries, strawberries, raspberries.
Ripe bananas are rich in potassium that helps in regulating blood sugar. The vitamin B in them helps maintain blood sugar levels.
Avoid overconsumption of fruits, no matter how healthy. Eat only 1 small or half large banana in one serving as they are packed with calories.
Consuming beans and legumes, cauliflower, chickpeas, veg salad and soup are great ways of nourishing your body with vitamins and minerals.
Though potatoes are considered bad for diabetic and overweight people, eating them is not harmful if you limit the intake. High fibres in potatoes will also keep you full for a long time. This helps in the prevention of weight gain. Green leafy veggies always constitute the best diet for PCOS weight loss.
Tomatoes are rich in antioxidants that help in combating PCOS. lycopene, Vit-C and high fibres are good for acne-prone PCOS skin, both for consumption and external use as a face mask.
3. Whole grains
Whole grains are rich in fibre that helps manage insulin levels for PCOS women who are also afflicted by type-2 diabetes. Oats, brown rice, barley, buckwheat, and whole wheat are all good choices for healthy bowel movements and keeping body metabolism in good condition.
Rice can still be eaten by PCOS and diabetic people if you have it in small portions.
Avoid refined wheat flour or maida, pasta, semolina as they are not easily digestible and cause constipation that leads to the accumulation of body toxins.
4. Nuts & seeds
Cashew, Almonds, flax seeds, pumpkin seeds are rich in protein and are low in carbs.
Almonds are a great choice for women with PCOS as they ensure a healthy female reproductive system.
Cashews nuts are rich in magnesium which aids metabolism and assists in losing weight.
Pistachios have a high protein content and they keep you feeling full and prevent you from overeating or frequent eating. Pistachio for weight loss is good for women with PCOS struggling to lose weight.
What to not eat in PCOS?
PCOS women are at higher risk of developing type 2 diabetes. So there are a lot of things to exclude from the diet. 50% of women with PCOS will develop diabetes by the age of 40.
PCOS and diabetes both are the main causes of excess body fat in women. It is essential to take off every morsel of food that enters your mouth to keep belly fat in check and avoid severe consequences. So, if you want to reduce belly fat fast you should know with PCOS what foods to avoid.
Here are some tips to reduce belly fat naturally.
Foods to avoid in PCOS are
1. High calories
Chocolates, crisps, ice cream, etc. are high in calories which can lead to quick weight gain if you already have PCOS.
2. High sugar and refined carbohydrates
Cakes, pastries, biscuits, sweets, candies, too much rice etc. contain excess sugar and carbohydrates which, if not digested and used properly, can blunt fat loss.
3. High glycemic index
Foods with a high glycemic index spike up the blood sugar levels as they absorb the bloodstream too fast. Whereas, low GI foods digest and absorb slowly that regulate blood sugar and insulin gradually.
So, avoid cheese, potatoes and rice in large portions, watermelon, carrots, beetroots and sweetcorn
4. Processed foods
Preserved jams, sauces, instant noodles, fast foods and white bread are all highly processed foods that should be avoided by overweight people.
Moreover, the artificial sugar and preservatives found in them are generally bad for health and can worsen your PCOS which may lead to skin problems.
5. Too much of non-veg diet
The non-veg diet contains hormones that can worsen your already imbalanced hormonal level. It also contains a lot of calories that eventually add body fat.
Too much red meat increases the risk of diabetes and heart conditions.
People with weak digestion can not digest such foods properly, which causes various other problems.
6. Dosha incompatible food
Finally, foods that are not compatible with your unique body type can be an open invitation to a lot of health problems like obesity caused by aggravated Kapha dosha. If you include the food items that are good for your unique body type, they will be the best diet for PCOS weight loss.
Always choose a dosha compatible diet that is in favour of your natural health to stay mentally and physically fit.
Since PCOS is a hormonal disorder, its severity can be different for each woman.
The above list of foods contains the best diet for PCOS weight loss.
If you are facing severe PCOS symptoms you should consult a doctor or vaidya before making any significant changes in your diet on your own.
PCOS symptoms can be managed with the right diet and proper amount of healthy foods if you understand what your body requires.
Bananas are a great source of carbohydrates, vitamin C and B6. They are higher in calories too. But that doesn’t mean you can not eat bananas if you’re overweight with PCOS. Ripe bananas with black/brown speckles are considered the best diet for PCOS weight loss as they keep you full for longer duration, preventing you to eat frequently.
PCOS weight gain is due to Kapha imbalance in the body. So, as per Ayurveda, be mindful of banana consumption. Only eat ripe bananas with milk. Do not eat bananas on an empty stomach. Avoid eating bananas in the morning and after sunset as it aggravates Kapha and causes more imbalances in hormone levels.
According to studies, some teas help with cancer, stress management and heart problems. Herbal teas that are rich in antioxidants like peppermint tea, hibiscus tea are good for PCOS. However, black tea and coffee that contain high caffeine levels should be limited and be avoided after the evening.
Honey is loaded with detoxifying properties. It improves digestion, boosts metabolism that helps in burning excess weight. Pure honey with lukewarm water (NOT hot) helps in losing weight. Natural honey contains natural sugars which are good for health, while market honey contains added sugars and preservatives which are bad for both overweight and diabetic people, symptoms that are too common with PCOS.
Eating fruits and green veggies, avoiding sweet foods, fast foods, processed foods and doing regular exercise is a simple formula to lose weight quickly.
Have sufficient sleep, indulge in physical activity and stay calm with the help of meditation. These tips are simple yet effective for weight loss.