Proper Diet Plan for PCOD (Polycystic Ovary Disorder).

Proper Diet 🥦🍎🥗 Plan for PCOD (Polycystic Ovary Disorder). 

Foods to consume in PCOD

According to research, what people eat has a big impact on PCOD.

There is considerable agreement on which foods are good and appear to assist people in managing their disease and which foods should be avoided.

Three diets that may help PCOD patients manage their symptoms are listed below:

1. A diet with a low glycemic index (GI): Meals with a low GI are digested more slowly by the body, which means they do not cause insulin levels to rise as much or as quickly as foods with a higher GI, such as some carbs. A low GI diet includes Whole Grains, Legumes, Nuts, Seeds, Fruits, Non Starchy Vegetables, and other unprocessed, Low-Carbohydrate foods.

2. Anti-inflammatory foods: This includes Berries, Fatty Salmon, Leafy Greens, and extra Virgin Olive Oil, which may help to alleviate inflammation-related symptoms .

3. The DASH diet: To lower the risk or impact of heart disease, doctors frequently recommend the Dietary Approaches to Stop Hypertension (DASH) diet. It may also help with treating the PCOD symptoms.

The food items that must be included in PCOD are:-

• Foods that are Unrefined and Natural

• Fishes with high Omega Fatty Acids , such as Salmon, Tuna, Sardines, and Mackerel

• Leafy vegetables such as Kale, Spinach, Broccoli🥦

• Dark red fruit like Crimson Grapes🍇, Blueberries, Blackberries, and Cherries🍒

• Healthy fats like Olive Oil, Avacodos🥑, and Coconuts🥥 and Nuts🌰 such as Pine Nuts, Walnuts, Almonds, and Pistachios. 

• Spices, such as Turmeric and Cinnamon

• Dark chocolate in moderation. 

Avoid these foods to get rid of PCOD:-

Patients with PCOD should avoid items that are already regarded as unhealthy in general. Here are a few examples:

• Refined Carbohydrate sources include cakes🎂Pastries🍰 and White Bread🍞🥖

• Fried food and Fast food such as Pizza🍕and Burgers🍔

Carbonated Beverages, such as Sodas and Energy Drinks. They are high in sugar.

• Processed meats, such as Salami, Sausages, and Hot Dogs🌭, Cured Ham and Bacon, along with Luncheon Meat.

• Margarine, Shortening, and Lard. 

• Red meat like Steaks, Pork and Hamburgers. 

Diet chart for a PCOD patient. 

Along with following this Diet chart, the patient must remember the following:

1. Increase the diet of High-Fiber Carbohydrates gradually. 

Food high in lean protein should be prioritized.

2. Include foods high in monounsaturated and Omega-3 fatty acids.

3. Include lots of low glycemic index Fruits🍍🍎🍓🍇 and Vegetables 🍅🥦🥬🥕 in the diet. 

4. Drink at least 2 litres, of Water.

5. Exercise regularly. 

6. Meals should not be skipped.

7. Consume less amount of food in each meal .

Lifestyle change aiding in PCOD

People with PCOD can also benefit from a change in their lifestyle. According to studies, combining a PCOD diet with physical exercise can result in the following advantages:

• Slimming down

• Increased insulin sensitivity

• More consistent periods

• Male hormone levels are lower

• Low cholesterol level

• Women can use behavioural measures to assist them to reach their weight-loss goals, which will help them manage their PCOD symptoms. These are some of the practices:

• Social support networks for goal-setting

• Strategies for self-monitoring

• Taking care of one’s mental health

• Self-care habits like getting enough sleep, avoiding over-commitment, and setting aside time to unwind can also help with PCOD management.

As of now there is no permanent cure for PCOD, but most women can lead relatively normal and active lives. This requires an Proper Diet🥦🍎🥗

Active Lifestyle and Health Management. If you are dealing with the PCOD since long then eat right food and maintain a healthy lifestyle to avoid this condition. Maintaining a proper diet will brings a lot of change. Try to Stay at a healthy weight. Limit Carbohydrates. Be active.