PCOS stands for a polycystic ovarian syndrome, which is a hormonal disorder. It is a common disorder in teenagers though women can develop in their late ages as well. It has specific symptoms but may occur silently also. In this case, diet polycystic ovary syndrome must be followed. It is not at all difficult to follow, just that you need to keep patience. Here you would see how a PCOS diet chart should be, and in case you like it or feel it be healthy, you can follow it as well.
The diet pyramid is one in which the level of the pyramid at the base has the most substantial food of the day, and the apex has the least substantial food of the whole day. The most substantial food shall be the breakfast, and the lightest food should be dinner. The entire day’s meal needs to be divided into several different meals. Each meal should contain small portions of food so that the metabolism rate increases and all the hormones in the bodywork well. It is generally a keto diet for PCOS that helps.
Now directly coming to the chart:
Your average day should start with a glass of Luke warm water. It can be followed by having some almonds soaked overnight.
Your first meal is breakfast that can be done with the south Indian cuisine Idli and Sambar served with special south chutneys. It will keep you full for a long time.
Then comes the mid-day meal that can be a cup of green sprouts or a fruit. That kills the craving for junk food or fried food, carrying a lot of calories. Lunch will, of course, contain some whole-grain cereals like brown rice along with a cup of pulse, two to three kinds of seasonal vegetables (leafy vegetables are of immense food value), a thin fatless piece of chicken or fish and yogurt.
In the evening, you can have soups or tea with one sugarless biscuit. That helps to ignite the metabolism and creates a hunger for dinner to a certain extent. In the dinner, you can easily have some light cereals in small portions along with any low-calorie curry.
The thing to be noted is that vegetarians can replace the protein source with dairy products like cottage cheese, peanut butter, and others.
In this diet, polycystic ovary syndrome, plenty of water and fluids should be incorporated. But whole fruits are better than fruit juices as it has got fibers in it, and chewing the fiber gives it an extra value. Roughage is of a lot of importance for your internal body to function.
The foods to be banned from your diet plan are:
1. Refined carbohydrates
Refined carbohydrates such as pastries, white potatoes, white bread, and others enhance the PCOS symptoms and can worsen the situation.
2. Sugar or sugar added items
Insulin resistance is one of the main factors that worsen the disorder. Sugary foods, thus, should be removed entirely from your diet.
3. Inflammatory foods
Inflammatory foods such as margarine, red meat, French fries, and other such foods should not be taken at all as it causes the syndrome to get stained into the body.
Foods that you can consume at ease are:
1. High fiber food
Foods like bell peppers, cauliflower, pumpkin, papaya, leafy vegetables, and others are high fiber food. These maintain the metabolism of the body. Thus, it helps the hormones to get appropriately secreted. It helps in controlling the syndrome effectively.
2. Lean proteins
Lean proteins such as chicken, fish, egg whites help keep you full for a longer time. Hence, your hunger pangs are stopped for a long time.
3. Anti-inflammatory foods
Anti-inflammatory foods such as spinach, tomatoes, strawberries, almonds, walnut, and others help to decrease the chances of PCOS and also reduces the symptoms if you are already suffering.
The bottom line
One important thing to be noted is that you cannot starve or skip meals in between. As this harmful habit will bring in more diseases and increase the PCOS more miserable.
PCOS can be controlled through lifestyle changes such as diet polycystic ovary syndrome. The simple changes can bring about a lot of benefits to your health. Try out the diet; it will work wonders on you.