Women have two ovaries, and each produces eggs alternatively every month. In women suffering from PCOD, this is not the case. It is a condition in which the ovaries produce a lot of immature or partially mature eggs. This eventually turns into cysts. When cysts are formed, it releases large amounts of male hormones. You can see its effects through irregular menstrual cycles, hair loss and abnormal weight gain. Its effect can be highly seen in fertility as well. Even though there is no exact cause, it can happen for various reasons.
PCOD, or polycystic ovarian disease, is a condition in which multiple cysts develop in a woman's ovary, causing several medical complications. Almost 10% of the world’s women population is suffering from PCOD. Along with irregular periods and other hormonal imbalances, it also affects women's fertility. So, is there a way to manage it? Yes, it can be managed with a proper diet plan for PCOD and regular exercise.
Want to know what diet plan you should follow? How can you lose weight using this plan? We answer all your queries. And guess what? We even give you a sample diet chart. This will make it much easier for you to live a healthy lifestyle.
The main cause of PCOD is a poor diet and a sedentary lifestyle. Many researchers have supported this. Other causes can be obesity, stress and hormonal imbalance. Women suffering from PCOD find it very difficult to lose weight.
To control it, a properly curated diet plan must be followed. Certain foods should be introduced into the diet, and some need to be avoided. Wondering how diet will affect PCOD?
You can see that PCOD is a lifestyle-related disease. Our food choices play a huge part in our lifestyle. Thus, diet in PCOD contributes a lot to the cause and worsening of the disease.
Consuming foods with high glycaemic index increases the blood sugar in the body. As a result of this, more insulin is released. Gradually, the cells become desensitised and develop insulin resistance. High insulin stimulates the high production of androgens by the ovaries. This, in turn, causes irregular periods and absent ovulation.
Thus, diet and overall lifestyle cause PCOD. In general, including whole foods like pulses, beans, sprouts, etc., in your diet plan will be beneficial. Let us learn more about what you can add to your diet for PCOD problems.
Primarily foods that are low in the glycaemic index must be included in the diet. Women suffering from PCOD are insulin resistant. Thus, low-GI foods are digested slowly and do not cause insulin to rise as much as those caused by high-GI foods. Food groups that you can include in your everyday nutrition are:
These are all the foods that you must add to your diet. However, certain foods have to be avoided or at least minimized.
If you are suffering from PCOD, then you should avoid items that are highly processed or sugary. These foods are, in general, termed unhealthy. They have a huge amount of carbs and are high in glycaemic index. Here are the foods that you must avoid to combat PCOD:
You now have a fair idea of what you should consume and what to avoid. You can now make a diet plan of your own. But as promised, here is the sample PCOD diet chart for weight loss. It is a vegetarian diet plan. If you are non-vegetarian, you can replace certain foods with chicken, fish or egg.
|Poha With Veggies & Fresh Fruits
|1 Cup Green Gram Sprouts
|2 Oats or Bran Chapati + ½ Cup Salad + Cabbage Stir Fry
|1 Cup Green Tea + 2 Wheat Rusks
|Two Whole Wheat Roti + Dal
|1 Cup Vegetable Oats or Dalia
|1 Portion of Fruit (Like Banana, Chikku, or Mango)
|1 Cup Veg Pulao + Soya Chunk Curry + 1 Cup Buttermilk
|1 Cup Sprout Salad
|2 Roti + Tomato Sabji
|1 Vegetable Sandwich in Whole Wheat Bread + 1 Portion of Fruit
|½ Cup Boiled Black Chana
|1 Cup Rice + ½ Cup Dal+ ½ Cup Palak Subji + ½ Cup Curd
|1 Cup Light Tea + 2 Rusk
|1 Cup Dalia + ½ Cup Beans Subji
|2 Methi Paratha + Green Chutney
|1 Portion Fruit
|½ cup rice + 1 or 2 chapatis + ½ cup kidney beans curry + snake gourd Subji
|1 cup boiled Chana + 1 cup light tea
|2 Chapati + ½ cup mix vegetable curry
|Vegetable oats Upma + ½ cup low-fat milk
|1 cup sprouts salad
|1 cup rice + ½ cup soya chunk curry + lady Finger Sabji + 1 small cup low-fat curd
|1 portion fruit
|2 chapatis + Ridge Gourd Sabji
|2 Slice whole wheat bread + ½ cup paneer bhurji
|1 portion fruit
|3 chapatis + ½ cup potato green peas curry + ½ cup curd
|1 cup light tea + poha 1 cup
|1 cup Vegetable Dalia + ½ cup green beans Subji
|1 cup mix veg poha + ½ cup low fat milk
|1 cup boiled Channa
|3 chapatis + ½ cup cluster beans Sabzi + ½ cup soya chunk curry
|1 cup tea + 2 biscuits
|2 wheat dos + ½ cup bitter gourd Subji
This is just a sample diet chart. Before following any diet, consult your doctor and eat what is best for you. To manage PCOD, a total lifestyle shift is required. Here are some additional tips for dealing with PCOD.
To conclude, we have seen that food and our sedentary lifestyle is the main culprit of PCOD. To manage its effects and symptoms, changing our unhealthy diet is important. Include more whole foods and remove junk foods from your diet. This, along with regular exercise and proper stress management, can do wonders for you.
If you have any other doubts related to diet for PCOD patients or issues related to infertility and its treatment, feel free to contact us at +91-8929000288 or visit our website for more information Medicover Fertility
Generally, highly processed and refined food should be avoided. To be precise, avoid the following foods to manage its symptoms; refined carbohydrates, red meats, processed meats, carbonated and sugary drinks, and fried foods.