PCOS is the most common hormonal reproductive problem in women of child bearing age and is associated with multiple cysts in the ovaries.
In overweight women, the symptoms of PCOS can be greatly improved by weight loss
Dietary recommendations for PCOS:
- Try to select foods with Lower Glycemic index. These foods tend to have more fiber. In other words, select dense wholegrain bread rather than refined or processed white bread. A low-GI diet can help restore irregular periods, reduce inflammatory markers and improve insulin sensitivity in women with PCOS.
- Don’t skip Breakfast. A study found that making breakfast the biggest meal and dinner the smallest may help balance out the hormones associated with PCOS. Eating a larger breakfast and smaller evening meal may help improve hormone levels and improve ovulation in women with PCOS.
- Eat healthy Fats. Select mainly monosaturated fasts found in olive oil, nuts, peanut oil and omega 3 fats found in fish, spinach, walnuts.
- Cut down on Carbs. A slightly greater weight loss is associated with a low-carb as there is naturally higher protein and fat intake. This can help reduce blood sugar levels, cravings and appetite, all while improving feelings of fullness
- Include Protein rich foods. A high protein intake also suppresses ghrelin, a hunger hormone, for much longer than carbohydrates. Include toned milk, eggs, chicken fish, legumes and pulses.
- Stay Active. In overweight and obese women with PCOS, body composition improved when exercise was combined with a weight loss diet.
- Have Small frequent meals