PCOD diet and lifestyle guidelines

PCOD diet and lifestyle guidelines

Hello friends, today I am going to tell you about an astounding diet, which you can follow if you have PCOD/PCOS

PCOD diet and lifestyle guidelines

This diet will help you in many ways:

• It will control your insulin level 
• It will maintain your weight 
• It will make you feel energetic 
• This diet will limit the chances of diabetes 

Diet in PCOS/PCOD 

There are 3 types of diet, which you should follow 

•  Diet -having a  low glycemic index 
•  Diet with anti inflammatory properties 
•  DASH diet 

Low glycemic index 

In PCOD your body becomes insulin resistant, so it is very essential to convert high GI food to low GI food 

Low GI foods: 

• Green vegetables like spinach, broccoli, carrot kidney beans 
• Fruits 
• Cereals 

You can also have a  diet which has medium GI value:

• Banana, pinepple, raisins, oats, multi grain or oat bread.

Diet with anti inflammatory properties 

PCOD patient suffers from bloating so to reduce that you have to encourage anti inflammatory properties in your diet 

Your diet should include

•  Olive oil, green leafy vegetables like almonds, nuts fatty fish 
• Fruits like strawberries and blueberries 

DASH diet 

Before knowing about this diet firstly you have to know what is the meaning of  the DASH diet 

Dash diet means dietary approaches to stop hypertension 

This diet helps you to lower and control down blood pressure. 

This diet includes 

• Green leafy veggies and less dairy products and moderate amount of whole grains, fish and nuts 

In this diet you have to avoid certain kind of foods 

•  High sugary food and food rich in fat like snacks and sweets
• In this diet you have to limit your consumption of salt.

Women suffering from PCOS/PCOD have to be very cautious in terms of your diet 

PCOS diet plan 

PCOS diet for breakfast 

After  your breakfast you have to include unprocessed carbs, healthy fat and rich amounts of proteins 

You can consume

• Overnight oats 
• Avocado toast 
• Poha 
• Upma 
• Brown bread 
• Boiled egg 
• Banana with chia seeds 
• Chia seeds smoothie 
• Smoothies without sugar 
• Beasan chila 

"Use olive or coconut oil "

PCOD diet for midday 

You can have

•  Oziva hormonal balance 
• Almonds 
•  Fruits 

PCOD diet for lunch 

Consume non starchy vegetables 

• Like broccoli, carrot, spinach 
• Whole grains like oats, Chapati and brown rice 

PCOD diet for evening 

• Consume Green tea, honey tea or lemon tea 

• You can also have  a banana or protein shake without sugar 

PCOD diet for dinner 

You can have 

• Vegetable salad 
• Roasted chickpea salad 
• Paneer or tofu 
• Whole grain brown rice 
• Sprouts 
• Daal 

Try to have your meal before 3 hours of sleep otherwise PCOD can cause GERD

To know about GERD here is the link GERD LINK 

PCOS diet fruits 

There are certain fruits which you can consume, but you have to consume them in moderation as high amount of fruits can lead to insulin spike 

Some fruits which you can consume in moderation are 

• Banana 
• Apple 
• Strawberries 
• Avocado 
• Blueberries 
• Peach 
• Grapefruit 
• Kiwi 
• Oranges 
• Cherries 

Worst food for Pcos 

•  Refined carbohydrates like - white bread, white rice, pasta and pizza
•  Sugary beverages  - fruit juice, soda, cold drinks, ice cream, yogurts with added sugar 
• Dairy products - cake, cookies, milk yogurt (you can have almond or soya bean milk)

Try to change your diet and limit unhealthy fat and have a great and healthy life 

If you want more information regarding PCOD diet, you can drop down a message or you can contact me through my contact details and if you are suffering from diabetes or GERD due to PCOD you can check my other blogs its link is given below 

DIABETES LINK , DIABETES YOUTUBE LINK 

GERD LINK , GERD YOUTUBE LINK 

Keep following as in my next blog, I will tell about certain yoga poses and exercises with which you can control your PCOD

Stay fit and stay healthy 

Thank you 

Keep supporting 

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