Have you been diagnosed with PCOS? Then it will be very important for you to be proactive in fighting the hormonal imbalance that every PCOS sufferer will experience. Understanding the best PCOS diet plan for weight loss and healthy hormones will be part of that fight and you need to get started immediately.
PCOS Can Lead To Chronic And Dangerous Health Issues Later
PCOS is a common condition with women in their reproductive years. It goes hand in hand with a hormonal imbalance that in turn can lead to some pretty aggravating chronic health issues and can also cause infertility. If not managed properly, PCOS can greatly increase your risk of developing heart disease or diabetes as well.
Having a straightforward PCOS, or polycystic ovarian syndrome diet to follow is an essential part of having an overall plan to eliminate certain elements of your diet and lifestyle that are contributing to your hormone health issues and the growth of ovarian cysts. There are also foods and nutrients that promote healing, cleansing of specific hormone manipulating toxins, and healthy, balanced body functions.
What Is The Secret Behind The Best PCOS Diet Plan?
The best diet for PCOS sufferers will be one that works to re-balance your hormones, explain what foods and nutrition to concentrate on for common sense weight loss, and give you a game plan that is easy to follow and not so difficult that it would be discouraging. A PCOS weight loss plan is not really a diet like we would expect. It is counter-productive to starve the body and attempting to live on an ultra low fat diet is not the answer either. Instead, the plan will zero in on assisting the body to naturally self correct the conditions that led to PCOS and weight loss will just be a bonus for sticking diligently with the plan.
The Best PCOS Diet Plan for Weight Loss Keeps It Simple For You
First, The General Guidelines:
- Consume 12 – 1500 calories daily.
- Prepare balanced meals of low carb vegetables, lean meats, and “good” fats.
- Eat 5 small meals or snacks throughout the day.
- Avoid refined sugars
- Avoid enriched carbohydrates
- Shop for organic food free of pesticides
- Avoid processed foods in favor of raw or fresh frozen simple foods
- Search for hormone free dairy products and meats
Then lose 10 percent of body weight following the following PCOS diet plan
- Keep a low sugar amount in your daily diet. Avoid refined sugars completely. Also limit natural sugars by eating fruits but not drinking juices or juice heavy smoothies. If you stick with the whole fruit the natural sugars are absorbed at a lesser rate plus the fiber content of certain fruits are highly beneficial for this particular diet.
- Berries have less sugar content than most fruits and also have anti-oxidant qualities that will be beneficial. Eat as many berries as you can stand.
- Avoid processed foods and become creative with whole foods, keeping an inventory of fresh and fresh frozen, simple foods.
- Eat 3 – 5 servings of green leafy vegetables and any low carb vegetables. Good choices include watercress, spinach, green leafy lettuce, celery, broccoli, kale, radishes, and cabbage.
- Get a high fiber diet from eating whole grains (whole wheat, bran, oats, brown rice) and vegetables. They will help you with maintaining a steady blood sugar level. Since it is very common for PCOS sufferers to have trouble processing sugars and starches into energy it is imperative to limit sugars and enriched carbohydrates and instead work with complex carbohydrates and high fiber foods.
- Lean protein from chicken or fish plus fresh (or frozen, not canned) legumes such as black beans, kidney beans, lentils, limas, chickpeas and soy beans will help to increase your metabolic rate and curb your appetite.
- Nuts (especially walnuts and almonds) and low fat dairy products are also a good source of proteins.
- Drink lots of water with and before meals. Limit to minimal caffeine use, and avoid every drink with sugar or sugar substitute ingredients.
- Limit salt intake by avoiding processed or canned foods, salted meats and sauces.
- Avoid fried foods.
Why Should This Diet Plan Be Different?
One of the most important things you can do is stick to a balanced diet plan that is realistic for you. Do not diet by depriving yourself from any enjoyment and certainly do not diet by starving yourself from proper nutrients.
A key to a successful PCOS diet plan is lowering your blood sugar levels. A typical symptom for PCOS sufferers is insulin resistance, or having difficulty processing sugars. High insulin levels helps promote an elevation of other hormones including estrogen and androgen. Excessive estrogen can do at least 2 undesirable things – promote growth of cysts on the uterus or ovaries, and cause the liver to be less efficient in ridding the body of toxins. Both of these problems can in turn cause more hormonal imbalance and then you have a recipe for developing more serious illnesses including type 2 diabetes and heart related problems.
Lose 10 Percent Of Your Body Weight With The PCOS Diet
The goal of losing 10 percent of your body weight is a good one because it may be enough to get the insulin and other hormonal levels to moderate, increase your metabolism and simply reverse the unhealthy trend you are on right now. If the insulin levels decline then the androgen hormone production will likely decline as well.
Androgen is a male hormone that is generally more dormant in females but when triggered can lead to upper torso weight gain that is difficult to reverse. A high level of androgen in women makes it exponentially more difficult to lose weight or even maintain a healthy weight level. Lower production of this hormone along with less insulin in the bloodstream will make the battle so much easier. So again, lose a little weight and eat properly to get the insulin levels and subsequent hormone production levels reduced to a manageable level. While on the PCOS diet plan you should also exercise mildly for 30 minutes per day.
It all sounds too simple, but it works. Stick to the plan, and see your doctor regularly to monitor your progress.
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Hi, I'm Jenny Lee and women's health and fitness is my passion. Hope you stick around!