Polycystic Ovarian Disease is a hormonal imbalance affecting 5% to 10% of women around the age group of 12–45 years in women. The name PCOD comes from enlarged ovaries that include several tiny cysts. Progesterone and estrogen, which are produced by the ovaries, control menstruation cycles. Also, the ovaries still generate a male hormone known as an androgen in considerably lesser amounts. The main characteristics include acne, irregular periods, and no ovulation. If they are not treated in time, it can result in heart disease, obesity, insulin-resistant diabetes, and excessive cholesterol. to prevent that weight gain you need to take best diet plan to lose weight in PCOD.
Though doctors and experts agree that there is no known reason for PCOD, some women may be genetically programmed to the condition, and it may also run in families. Period irregularity is the disease’s most common symptom, yet because PCOD rarely exhibits this symptom, many instances go undiagnosed. Because PCOD may interfere with conception, it is frequently identified in women who are attempting to conceive. Blood tests and ultrasounds can be used to find it. If you want to get Best diet plan to lose weight in PCOD visit DietnCure and get best diet from best dieticians.
How is PCOS different from PCOD?
PCOD is a condition in which the ovaries have a high number of immature or partially mature eggs, even though PCOS and PCOD are related to the ovaries. Cysts develop from them eventually. This condition is caused by junk food, obesity, stress, and hormonal imbalances.
Period irregularities, belly weight gain, infertility, and male pattern hair loss are all common PCOD symptoms. With this issue, the ovaries typically swell and secrete high levels of androgens, which mess with their body and fertility. Whereas PCOS is a metabolic disorder and is more serious than PCOD. In this disorder, the ovaries release more male hormones, which causes the ovary to develop more than 10 follicular cysts each month. Due to this, ovulation is prevented from occurring. Hair loss, becoming overweight, and infertility is symptoms.
PCOD refers to the body’s hormonal imbalance, whereas PCOS is generally considered to be an endocrine system disorder. PCOD is more widespread. Nearly one-third of women worldwide experience PCOD.
There are fewer patients with PCOS. Serious issues arise from PCOS. Women with PCOS are more likely to develop endometrial cancer, diabetes, high blood pressure, obesity, and cardiac and vascular problems. Secondly, PCOS shows very early in life. Girls with PCOS start to show symptoms of the condition in their teenage years. Due to metabolic abnormalities, acne, excessive hair growth, and weight gain are visible from a younger age.
PCOD people with this condition don’t have serious fertility problems. They can become pregnant with little medical assistance. On the other side, infertility is a difficulty for women with PCOS. Even the rates of miscarriages are higher. Even those with PCOD can routinely ovulate.
Dietary Tips for Women
Here are some extra tips for weight loss and maintaining a healthy weight, specifically targeted towards individuals dealing with polycystic ovary syndrome (PCOS) and infertility:
Start Avoiding Red Meat
According to a survey, it is believed that consuming meat can increase the chance of infertility. Therefore, it is best to stay away from red meat. The same goes for processed meats like hot dogs, sausages, and luncheon meats. Excessive consumption of red meat, including hamburgers, hog, and steaks, should also be avoided.
Avoid Saturated and Hydrogenated Fats
Many foods contain saturated fats, especially those found in animal and dairy products. Consuming saturated fats may increase your cholesterol and calorie intake. It’s important to note that baked foods also contain a significant amount of these fats, so it’s best to limit their consumption.
Consume More Vegetables And Fruits
Incorporating a variety of vegetables and fruits into your diet is highly beneficial. Red fruits like berries and dark green leafy vegetables such as broccoli and cabbage are rich in antioxidants and minerals. Additionally, it is recommended to include plant proteins like dried beans, legumes, and lentils in your regular diet.
Can opt for Diabetic Diet
Insulin resistance often occurs in PCOS-affected women. Therefore, adhering to a diabetic diet can be helpful. This entails consuming a diet that is high in fiber and low in processed foods and carbohydrates. Choosing low-glycemic-index meals like whole-wheat pasta, whole-wheat bread, brown rice, poha, and whole-grain cereals is a good option.
Avoid Sugar and Refined Cereals
PCOS patients should steer clear of refined carbohydrates found in biscuits, white bread, and pastries. It is important to avoid consuming empty calories, such as those found in sugary drinks like soda and energy drinks.
Start Small and Frequent Meals
PCOS patients may experience water retention, which can be managed by consuming enough water and eating small, frequent meals. Fresh fruits make an excellent choice for breakfast. Alternatively, a multigrain bread sandwich with tomato and cucumber can be a nutritious option. Opting for bran roti instead of regular roti is also recommended.
Start Consuming Seeds
Incorporating flax and sesame seeds into your diet can be beneficial for PCOS patients. It is important to limit daily intake to 20 grams. Additionally, certain herbs like methi dana, flaxseeds, and cinnamon have been found to help regulate hormones.
Regular exercise for 30 to 60 minutes each day, in addition to dietary adjustments, is crucial for lowering insulin resistance. High insulin resistance can lead to weight gain, skin darkening, and increased testosterone production. Furthermore, exercise helps strengthen bones, muscles, and enhances overall immunity, assisting in managing the challenges of PCOS.
Foods To Consume from Each Food Group
Cereals – Oatmeal, barley, oats, muesli, quinoa, whole wheat, multigrain bread, brown bread
Pulses – Green moong, chana dal, beans, yellow moong, and whole pulses
Dairy products – Have skimmed or toned milk. You can also have soy milk, tofu yogurt, and paneer.
Fruits – Berries, oranges, peaches, papaya, pears, watermelons, apples, and plums
Nuts – Walnuts, flaxseeds, and almonds
Sample Diet Plan For PCOD
LukeWarm Water (250 ml)
Or You can add two grated gooseberries, six-seven peppermint leaves, and two pinches of cinnamon powder to the water.
After 20 mins
Go for a 40-minute brisk walk. After that, you can have a cup of green tea and can add ginger, pudina, or anything according to your taste buds.
You can consume eggs with vegetables or can have sprout salad with veggies with broccoli, bell peppers, pomegranate, lemon, and flax seeds.
If you still feel hungry, you can have vegetable or fruit juice.
You can have chapati, with vegetables and curd with no salt in it.
You can have green or lemon tea, with chana bhel and peanuts.
Have your dinner by 7 pm. You can have fruit salad in plain curd. Do not add sugar to the curd.
Do not forget to drink Ajwain water after your meals because it helps in digestion.
SO, the best diet plan to lose weight in PCOD is this but it is more beneficial for you if you consult a dietician for the diet plan
Frequently Asked Questions (FAQs)
Answer – Diet should be rich in fiber and low in carbs and processed foods. Opt for foods with a low glycemic index made from whole wheat, wheat flour, brown rice, and poha.
Answer - Yes, you must avoid dairy products, especially milk, and as curd is also one of the dairy products you should avoid it for better and more effective treatment.
Answer – Leafy vegetables such as kale, spinach, and broccoli. Dark red fruit like crimson grapes, blueberries, blackberries, and cherries. Healthy fats like olive oil, avocados, and coconuts and nuts, such as pine nuts, walnuts, almonds, and pistachios. Spices, such as turmeric and cinnamon.
Answer – PCOD doesn’t have any serious complications. PCOS has serious complications such as type 2 diabetes, heart disease, high blood pressure, and endometrial cancer in later stages.
Answer – There is no cure for PCOS but the symptoms can be reversed with the right diet and improving the lifestyle.
Women between 12 to 45 years are at high risk of having PCOS, which is their fertility years.
Answer – Resistance to insulin hormones occurs in the body, increasing blood sugar levels. As a result of the unburned energy, the individual with insulin resistance accumulates excess fat in his or her body.