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Mohamed Fareed
by on December 3, 2022
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Every woman is unique; thus, the diet plan has to be tailored to your symptoms. There are several top PCOD diet plans for weight reduction. Due to the hormonal imbalances, insulin resistance, and inflammation brought on by PCOS, it may be difficult for women to lose weight. However, even a little weight decreases of around 5% may improve this and a PCOS woman's overall quality of life.

Eat less carbs:

Cutting less on carbs may help you manage PCOS because of how they affect insulin levels.

Insulin is required by your body to control blood sugar levels and reserve energy. Increased body fat and weight gain generally, as well as in PCOS women, are linked by research to raised insulin levels. In one research, obese women with PCOS and insulin resistance followed a three-week diet of 40% carbohydrates and 45% fat, followed by three weeks of 60% carbs and 25% fat.

Although blood sugar levels were similar throughout the two diet phases, there was a 30% drop in insulin levels during the higher-fat, lower-carb phase. A low-glycemic diet may also be helpful for PCOS-afflicted ladies. The glycaemic index (GI) measures the rate at which a certain food item raises blood sugar.

Increase your intake of protein and fiber:

A high-fibre diet, which makes you feel full after meals, may help people with PCOS lose weight. Research found that PCOS patients who ingested more fiber had reduced levels of insulin resistance, overall body fat, and belly fat. In a separate study including 57 women with similar condition, higher fiber intake was associated with lower body weight.

Consume good fats:

A diet high in healthy fats may help you prevent weight loss and other PCOS symptoms while also helping you feel fuller for longer. In one research, 30 women with PCOS (41% carb, 19% protein, 40% fat) were compared to 30 healthy women on a low-fat diet (55% carbs, 18% protein, and 27% fat).

The higher-fat diet eliminated more fat than the lower-fat diet after eight weeks, which resulted in a reduction in lean body mass, including belly fat. Healthy fats like avocado, olive oil, coconut oil, and nut butter may help meals keep you full and satisfied while also raising your levels of good cholesterol.

Consume fermented food:

The maintenance of weight and metabolism may be influenced by healthy gut flora. Studies suggest that individuals with PCOS may have less healthy gut flora than people without the condition. Recent research also suggests that certain probiotic strains may aid with weight loss.

In order to increase the number of healthy bacteria in your stomach, try eating probiotic-rich foods like yoghurt, kefir, sauerkraut, and other fermented foods. You can think about taking a probiotic pill to get the same results.

Eat less meals with added sugar and junk:

Because of processed meals and added sugars, your risk of developing insulin resistance, which is associated with obesity, may increase. This is because women with PCOS may have a different metabolism for sugar than those without the condition.

Women with PCOS who eat the same quantity of sugar as women without this condition report higher levels of insulin and blood sugar, according to studies. According to studies, basic meals that have had little processing cause blood sugar levels to rise less than highly processed foods and are also more filling.

Additionally, doctors urge PCOS sufferers to limit their intake of refined carbohydrates and added sugars in order to manage their symptoms and maintain a healthy body weight. Foods rich in refined carbohydrates and added sugar include cakes, cookies, candy, and fast food.

Cut down on inflammation

In response to an injury or illness, your body naturally creates inflammation. However, obesity is linked to chronic inflammation, which is common in PCOS-affected individuals.

Processed foods and sweets may exacerbate inflammation. In one research, when 16 women with PCOS consumed a single dose of 75 grams of glucose, their blood markers for inflammation were greater than those of women without the condition. Inflammation may be decreased by consuming a diet similar to the Mediterranean diet, which contains plenty of fruits, vegetables, whole grains, olive oil, and omega-3-rich foods like fatty fish.

Eat normally:

Your metabolism might slow down if you limit calories for an extended period of time. The body adapts to calorie restriction over time by burning fewer calories overall, which may lead to weight gain even if it is likely to cause short-term weight reduction.

Hormones that control appetite may be drastically impacted by eating too little calories. In one study, for example, it was discovered that restricted dieting changed the hormones ghrelin, leptin, peptide YY, cholecystokinin, and insulin, which increased appetite and caused weight gain.

Instead of focusing on calorie restriction, it may be best to focus on eating whole meals and avoiding harmful foods.

Drink plenty of water and take care of your liver:

To aid in the liver's detoxification, start each day with warm lemon water and apple cider vinegar, and end it with a probiotic. Drink a LOT of water all day long. To calculate how much water your body needs to operate properly, use the formula below: 0.037ml/kg depending on bodyweight. For instance, a woman who weighs 60 kg daily requires 2.22L of water. You should drink 500 ml of water before and after working out, and you should stay hydrated while working out.
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