PCOD is one of the most common lifestyle disorders that most women face. It is not just a hormonal disorder, but a lifestyle disorder that primarily occurs due to poor sleep, stress, junk eating, and so on. This is exactly where a PCOD diet will be significantly helpful in reversing this disorder. In this article, we will be laying out just that.
Keep reading the article till the end to decode.
What is PCOD?
Before we lay down the important of having a PCOD diet, it’s important to know about the PCOD and PCOS conditions. PCOD (Polycystic Ovarian Disease) is a common problem that many women face today. In this condition, the ovaries produce many tiny and immature eggs that do not grow properly. These eggs become small cysts and the ovaries become bigger, and it starts to make extra male hormones (like testosterone).
These kind of hormonal changes causes a lot of issues such as irregular periods, weight gain, oily skin, pimples, and so on. In addition to these, there can be other issues such as hair thinning, difficulty in conceiving, excessive facial and body hair, and so on. Thus, in order to deal with PCOD, the first step always has to come from understanding the disorder in-depth and then modifying the PCOD diet chart.
Why is the PCOD Diet Chart Important?
One of the key questions to understand before arranging a PCOD diet is its importance. A PCOD diet is essentially important for women with PCOD as it helps them control the main problems that are caused by the PCOD condition.
When women deal with PCOD, they face a crucial issue of making extra insulin, which can cause more male hormones. Additionally, it can also lead to problems like irregular periods, weight gain, acne, and extra hair growth. It’s important to eat healthy food to help keep the insulin and hormones balanced.
However, with a good PCOD diet, individuals can have a balanced intake of all the fruits and vegetables, thereby giving them the necessary fibers and minerals in optimum quantity. In addition to this, these can reduce symptoms and make you feel better. It also helps manage weight and lowers the risk of diabetes and heart problems in the future.
What to Eat for PCOD?
If you are wondering what to eat for PCOD, then having a well-balanced PCOD diet chart for weight loss will be the ultimate trick.
The best foods to include in a PCOD diet include fruits such as apples, berries, and guava, as well as low-sugar fruits like rice. Additionally, there will be vegetables that can include carrots, broccoli, beans, and more such fibrous vegetables. A PCOD diet can also include some of the lean protein-rich foods, such as Eggs, fish, chicken, tofu, and paneer. In addition to this, women can also include some healthy nuts and seeds, followed by healthy fats.
In essence, a well-balanced PCOD diet isn’t just a dietary modification; instead, it’s all about eating the right amounts of food that is balanced with other fruits and vegetables.
What to Avoid in A PCOD Diet?
Curating a well-thought-out PCOD diet isn’t just enough; instead, knowing what foods to avoid will also do the trick. Some of the top foods that one can avoid in a PCOD diet include- eating sugary foods, processed chips and drinks, fried foods, high-sugar fruits, and also artificial sweeteners. In addition to these, a PCOD diet will also be devoid of food which are excessively rich in fats and dairy products, which are the ones that can be included under this category.
Refined carbs like white bread, white rice, pasta, and noodles also fall under the category of not being included in a PCOD diet. In almost every 1 in 9 women, PCOD is a common issue that has resulted from a poor dietary lifestyle. Having the right amounts of balanced foods will be the ultimate hack that one can do in enhancing their PCOD lifestyle or reverse the condition.
Top Lifestyle Tips for Reversing PCOD
It’s extremely important to understand that in order to reverse PCOD, only making dietary changes will not be enough. Instead, minute lifestyle modifications can also be done to improve the situation or reverse it. Here are some of the top lifestyle modifications that one can do to improve the PCOD condition:
Staying Hydrated
One of the top tips to understand here is to stay hydrated. It’s important to drink 8 to 10 glasses of water daily for flushing out the toxins and keeping your body fresh.
Having enough Sleep
Another one of the most important tips that one can take into account, along with having a PCOD diet, is to get enough sleep. It’s important to have at least 7 to 8 hours of sleep every night to balance your hormones ,and that too naturally.
Exercising Regularly
This is another one of the key modifications that can be included in a PCOD diet. Make sure to exercise regularly, which can also include regular walking, doing yoga, or light workouts for at least 30 minutes every day
Avoiding Eating Junk Food
One of the key lifestyle modification tips to keep in mind is to avoid eating junk food. Junk food is not only processed but also contains a high amount of oil and refined sugars, and huge amounts of carbohydrates. It’s extremely important to say no to the processed foods, sugary snack,s and also soft drinks, as these will be making the PCOD symptoms much worse
Managing Stress
Another key lifestyle modification that one can take into account is to manage stress tactfully. Life cannot be devoid of stress, be it work or at home. Hence, stress can be effectively managed by practising meditation, deep breathing, or opting for hobbies that you can truly enjoy and help you stay relaxed throughout.
Eating on Time
It’s important to eat on time and not to skip meals. Make sure to eat small but healthy meals throughout the day to maintain good energy levels.
PCOD Diet for Weight Loss
While a few of the above lifestyle modifications can be easily accommodated into one’s diet, a well-balanced PCOD diet for weight loss would essentially look like:
- Drinking a glass of warm water with lemon or fenugreek seeds in it, early in the morning
- Having a bowl of vegetable oats and poha, followed by 1 boiled egg, or one can also include a bowl of sprouts
- For the mid-day snack, one can eat an apple or a cucumber
- Once done, for lunch, the individuals can have 1 multigrain roti followed by a mixed vegetable sabzi and also 1 bowl of low-fat curd.
- For the evening, one can eat a handful of almonds followed by a cup of green tea.
- For dinner, one can opt for Grilled paneer/tofu OR vegetable soup, followed by 1 multigrain roti
- If you are lactose intolerant, then you can opt for a low fat milk and include turmeric in it, and consume it before dinner.
The only few modifications that can be done for the ones who are vegetarians and want to include a healthy PCOD diet in their lifestyle are to include a lot of green leafy vegetables. The individuals can include green leafy vegetables, foods packed with a decent amount of protein that can include yoghurt, oats, and opting for healthy snacking would do the ultimate trick.
Is Following A PCOD Diet Difficult?
No, following a PCOD diet isn’t difficult; instead, it’s quite easy to follow given that the foods chosen need to be well-thought, followed by the quantity that we can intake. In addition to this, a well-thought-out PCOD diet isn’t a single-day activity; it requires a huge amount of consistency and patience.
Individuals who have difficulty in stopping themselves from curbing binge-eating or are looking to enhance their lifestyle, then opting for a well-thought-out PCOD diet will be the ultimate hack. Additionally, it’s important to get your PCOD diet from a certified nutritionist or a doctor who would be helping in enhancing the quality of the diet and also will be offering the right choice of food items that one can opt for in a PCOD diet.
Opting for foods like Makhana, green leafy vegetables, dry fruits in limited quantity, and also fish and meat for getting the lean proteins, one can easily reverse PCOD with a bit of caution and mindful eating.
Conclusion
With the PCOD diet becoming a key factor in enhancing the quality of life for women, it’s important to eat right, which would not just feel like binge eating, but also eating the right food at the right time. Timings also play an extremely important role in enhancing the quality of life of women who are looking to improve their PCOD way of living or go through a few lifestyle modifications to do the same. Choosing to eat right and in right time will be doing the ultimate trick in PCOD.
Commonly Asked Questions
Can I Eat Meat in PCOD Diet?
Yes, meat can be taken in moderation for lean protein.
When to Eat Lunch?
It’s ideally good to consume lunch by 2 to have a consistent eating time.
Can I Take Eggs for PCOD Diet?
Yes, eggs can be taken for the PCOD diet.
Is Smoking Allowed in Reversing PCOD?
No, smoking is usually avoided in reversing PCOD.
Can I Include Green Leafy Vegetables in A PCOD Diet?
Yes, green leafy vegetables can be included in a PCOD diet.
