Although there is no treatment for polycystic
ovarian syndrome (PCOS), studies show that certain dietary and lifestyle
adjustments can help you manage the disease. 1 If you have PCOS, your doctor may
prescribe a specific PCOS
Diet Plan in Dubai to help you avoid the symptoms and potential
consequences caused by the condition's associated hormonal imbalances, insulin
resistance, and inflammation.
Symptoms of PCOS
Painful or irregular periods, acne,
abnormal hair growth, increased hunger, weight gain, and trouble decreasing
weight are all symptoms of PCOS. Women with PCOS are more likely to develop
metabolic syndrome, which raises their risk of heart disease and diabetes. In
addition, women with metabolic syndrome are more prone to develop PCOS. PCOS is
also one of the primary causes of infertility.
PCOS is highly associated with obesity, and
as obesity rates have increased, PCOS has become a more prevalent diagnosis.
However, PCOS may affect thin women as well. Almost all PCOS women, however,
have some level of insulin resistance, often known as pre-diabetes.
Benefits
Specific eating habits have been
demonstrated to help ease PCOS symptoms and lower your chance of developing
related health issues. Its advantages originate from the following fundamental
PCOS diet objectives. If you have PCOS, eating low-GI foods and managing your
carbohydrate consumption might help, especially if you are overweight or have
high insulin levels.
Obesity Control
People with PCOS who ate a high-protein
(more than 40% protein and 30% fat) diet lost more weight and body fat than
those who ate a regular protein (less than 15% protein, 30% fat) diet in a
six-month trial.6
Neither diet was calorie limited.
Researchers believe that consuming more protein led to less eating and more
weight reduction because high-protein meals are satisfying.
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Inflammation Reduction
Inflammation can be linked to both obesity
and PCOS. The relationship might appear to be in an infinite circle. Overweight
or obese people are more prone to have PCOS. Obesity is associated with
inflammation, which can lead to PCOS.
Many PCOS patients find that eating an
anti-inflammatory diet helps them manage their symptoms. According to research,
dietary adjustments that promote a healthy weight and lower inflammation may be
able to break this cycle.
How to Eat
A PCOS diet should include healthy grains,
fresh produce, and plant-based proteins while reducing sugar, processed foods,
and trans fat.
Depending on your general health demands,
you may need to change your macronutrient consumption (fat, protein, carbs) or
add supplements.
- High-fibre fruits and vegetables (apples,
plums, broccoli, cauliflower)
- Leafy greens
- Root veggies
- Red berries and grapes
- Beans, legumes, lentils
- Whole-grain or multigrain bread,
crackers, pasta, tortillas
- Brown rice, quinoa
- Oats, rye, barley
- Flax, chia, and sunflower seeds
- Cottage cheese
- Lean chicken or turkey (without the skin)
- Fatty fish (salmon, tuna)
- Veggie burgers
- Eggs, egg whites, egg substitutes
- Low-fat and Greek yoghurt
- Non-dairy milk alternatives (almond,
rice)
- Avocado
- Hummus
- Coconut and coconut oil
- Nuts and nut butter
- Olive oil, flaxseed oil
- Fresh herbs and spices (turmeric,
cinnamon, ginger)
- Dark chocolate (in moderation)
- Green tea
You may want to try limiting or eliminating
gluten, wheat, and/or soy from your diet. Some patients with PCOS find that
certain food categories aggravate their symptoms, while others do not.
Scheduling is recommended.
If you're on a PCOS diet, structuring your
eating plan around multiple well-balanced, healthy meals each day and limiting
snacking will help you lose weight. This method has been proved in studies to
help persons with PCOS lose weight. You may need to eat frequent little meals
if you have other health problems that produce digestive issues or if you have
blood sugar problems.
Avoid going more than a few hours without
food. Food cravings, snacking, overeating, and binge eating habits, all of
which can impact persons with PCOS, can be avoided by sticking to a regular
eating regimen.
If you are attempting to conceive, are pregnant, or are breastfeeding, you have unique nutritional requirements. During this period, you may need to change your PCOS diet or take supplements to ensure you are sufficiently fed. Consult your healthcare practitioner for advice. A PCOS diet is rather flexible, and the food plan may vary from person to person. However, there are some general concerns to bear in mind if you decide to try this diet to improve your symptoms. Many of the things to avoid on a PCOS diet are commonplace at fast-food restaurants, franchise eateries, and convenience stores. French fries, big servings of high-fat, high-carb meals, and salty, sugary packaged snacks are low in nutrients and can lead to symptoms and health problems.
Consult with a skilled practitioner to create a PCOS diet plan that is customised to your specific health requirements and preferences. This patient-centred approach has received widespread support in research.
