Best Diet Plan to Lose Weight in PCOD
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
Start Avoiding Red Meat
According to a survey, eating meat can increase the chance of infertility, therefore it’s best to stay away from it. In the same way, avoid processed meats like hot dogs, sausages, and luncheon meats. Additionally, excessive red meat, including hamburgers, hog, and steaks, should be avoided.
Avoid Saturated and Hydrogenated Fats
Many foods include saturated fats, but mostly those found in animal and dairy food. Your cholesterol and calorie intake may increase if you consume saturated fats. Likewise, try to avoid baked foods because they contain a lot of these fats.
Consume More Vegetables And Fruits
Red fruits like berries and dark green leafy vegetables like broccoli and cabbage are extremely high in antioxidants and minerals. Moreover, a regular diet should also include plant proteins such as dried beans, legumes, and lentils.
Can opt for Diabetic Diet
Insulin resistance happens in PCOD/PCOS-affected women. Therefore, they ought to adhere to a diabetic diet. They should consume a diet that is high in fiber and low in processed foods and carbohydrates. Choose low-glycemic-index meals like whole-wheat pasta, whole-wheat bread, brown rice, poha, and whole-grain cereals.
Avoid Sugar and Refined Cereals
Patients with PCOD should stay away from refined carbs including biscuits, white bread, and bulk pastries. They ought to refrain from ingesting calories that are not nutritious, such as those found in sugary drinks like soda and energy drinks.
Start Small and Frequent Meals
Patients with PCOD may also develop water retention, which can be prevented by drinking enough water and eating small, frequent meals. Fresh fruits provide the best breakfast for PCOD patients. Another option is to eat a multigrain bread sandwich with some tomato and cucumber. Instead of normal roti, they should choose bran roti.
Start Consuming Seeds
Patients with PCOD can benefit from consuming flax and sesame seeds. However, limit your daily intake to 20 grams. Additionally, it has been demonstrated that several herbs can regulate hormones. To keep your hormones under control, you can consume herbs like methi dana, flaxseeds, and cinnamon.
Exercise for 30 to 60 minutes each day, in addition to all the dietary adjustments, is crucial to lowering insulin resistance. Weight gain may result from high insulin resistance. Additionally, it may result in skin darkening and an increase in testosterone production and exercising also strengthen your bone and muscles and build your immunity which helps you to tackle the difficulties in PCOD.
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)
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)
1. Which food is best for PCOD?
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.
2. Is Curd good for PCOD?
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.
3. How do I make a PCOD Plan at home?
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.
4. Is PCOD serious?
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.
5. Is PCOS curable?
Answer – There is no cure for PCOS but the symptoms can be reversed with the right diet and improving the lifestyle.
6. Who is at risk of getting PCOS?
Women between 12 to 45 years are at high risk of having PCOS, which is their fertility years.
7. What is insulin resistance?
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.