PCOD is a condition in which ovaries produce many immature or partially mature eggs, this happens due to poor lifestyle, obesity, stress and hormonal imbalance.
Dietary Guidelines for PCOD :
Specific focus on food with low glycemic index.
Eat food high in fibre to control rise in blood sugar and insulin level.
Avoid processed food, eat whole grain food.
Food rich in minerals like – Iron, calcium, magnesium, potassium and vitamins like vitamin C, E, K and B group vitamins.
Fruits which are low In Glycemic index must be part of daily diet. e.g, kiwi, blueberries, orange, grapefruit, apple, pear, guava.
Green leafy and colourful vegetables(spinach, fenugreek, bok choy, amaranth leaves), bottle gourd, Broccoli, Beetroot, artichokes, Okra, Asparagus, eggplant, tomato, zucchini, bell peppers, etc to help ensure inclusion of different antioxidants in body. Antioxidants helps in distressing the body.
Fats: essential fatty acids help in nutrient transportation inside our body and are vital for hormone balance, fertility and managing body weight. Sources of healthy fatty acids are: nuts, seeds, fish oil, avocado.
Include lentils, pulses and beans, lean organic meat to provide protein in daily diet.
Foods to be avoided :
1.Sugary drinks
2. Fried foods
3. Processed meats (ex. sausages, hamburgers, and hot dogs)
4.Refined Carbohydrates (ex. white bread, pasta, and pastries)
5. Processed food (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)
Foods to be included :
1. Fatty fish (ex. tuna, sardines, mackerel, and salmon)
2.Broccoli and cauliflower
3. Legumes and lentils
4. Leafy greens (ex. spinach, kale, and artichokes)
5. Nuts & seeds
6. Dark chocolate in moderate quantities
7. Berries
8.Spices (ex. turmeric and cinnamon)
Why physical activity and regular exercise are very important for PCOD
Making positive lifestyle changes are key to managing PCOD.Regular exercise has incredible benefits that go way beyond weight loss for women with PCOD.Regular exercise can –
1. Boosts Insulin Sensitivity
2. Lowers Cholesterol
3. Increases Endorphins
4. Better Sleep
5. Lowers Your Risk for Heart Disease
6. Weight Loss
7. Regulates Hormones
Why It’s So Hard to Lose Weight With PCOS
Insulin Resistance Makes it Difficult to Lose Weight with PCOD
Low Thyroid Can Cause Weight Gain in Women with PCOD
Cravings and Binge Eating Attacks Make it Harder for Women with PCOD to Lose Weight
Elevated Stress Levels Lead to access Belly Fat and Obesity in Women with PCOD.
A Lack of Sleep Can Lead to Weight Gain in Women with PCOD.
What dietary guidelines should be followed for managing PCOD?
Focus on low glycemic index foods, high-fiber foods, whole grains, essential minerals, vitamins, fruits, leafy vegetables, healthy fats, and lean proteins. Avoid processed foods, sugary drinks, and refined carbs.
Why is regular exercise important for women with PCOD?
Exercise boosts insulin sensitivity, lowers cholesterol, improves sleep, regulates hormones, reduces heart disease risk, and aids weight loss.
What makes weight loss difficult for women with PCOD?
Insulin resistance, low thyroid, cravings, binge eating, high stress, and lack of sleep contribute to weight gain.