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Fight PCOS with Healthy Diet and Proper Nutrition

Fight PCOS with Healthy Diet and Proper Nutrition

Food has a significant impact on PCOS and if you eat healthy and nutritious food then you can overcome this disorder rapidly. Three types of foods can help people to manage the symptoms associated with PCOS. PCOS is curable if you change your lifestyle and dietary pattern!

 

The DASH Diet

Dietary Approaches to Stop Hypertension diet is often recommended to reduce of risk of cardiovascular disease and high blood pressure. DASH diet helps to prevent PCOS and also prevents cyst to grow in ovaries. DASH diet includes foods such as whole grain, poultry, fish, vegetables, low-fat dairy products.

 

Low Glycemic Index Diet

Foods with a low glycemic index take time to digest these low glycemic index foods digest more slowly than other foods. Therefore, glycemic foods do not let your insulin rise as much as quickly than other foods and it helps to overcome PCOS symptoms. Nuts, whole grain, vegetables, fresh fruits, unprocessed foods, low-carb foods.

 

Anti-Inflammatory Diet

PCOS can cause inflammation in the body and leads to obesity anti-inflammatory foods leafy green vegetables, berries, fatty fish, and extra virgin olive oil may reduce inflammation-related symptoms. By adopting these nutrient-rich foods PCOS can be cured and physical activity for at least one hour is a must to lose weight because in PCOS insulin resistance increases and your weight stat increasing it can lead to heart diseases and high blood pressure. Therefore, it is essential to losing weight to overcome PCOS and the diseases associated with it.

 

Exercise

Regular exercise for at least 1 hour is necessary for you because it will help you to overcome the symptoms of PCOS as well as prevent the insulin resistance and assist in lose weight. Aerobic exercise and other types of physical activities are always recommended to lose weight.

 

Meal Plan to Cure PCOS

Your food choices can have a significant impact on your health if you choose wisely in terms of healthy foods then you can cure many diseases associated with PCOS just by selecting nutritious food.

 

Diet Plan For PCOS

 

Breakfast

  • Steel-cut oatmeal with 1 Tbsp. of butter, walnuts, and cinnamon. (160 calories) Carbs 108g Protein 21g Fat 10g
    ½ cup blueberries, (41 calories) Carbs 10g Protein 0.4g Fat 0g
    1 egg (80 calories) Carbs 0.38g Protein 6.29g Fat 4.97g
    1 cup non-fat Greek yogurt (90 calories) Carbs 12g Protein 9g Fat 15g

 

Mid-morning snack

  • I cup almond milk (40 calories) Carbs 1.4g Protein 1.51g Fat 3.58g
    ½ cup baby carrots (42 calories) Carbs 6g Protein 0.5g Fat 1.91g
    1 medium apple (60 calories) Carbs 15g Protein 0g Fat 0g

 

Lunch

  • 2 oz salmon (79 calories) Carbs 0g Protein13.3g Fat 2.44g
    1 cup whole grain pasta (172 calories) Carbs 36g Protein 8g Fat 0.7g
    1/2 cup steamed broccoli (17 calories) Carbs 3.46g Protein 1.1g Fat 0g
  • Italian mixed vegetable soup/Creamed vegetable soup (92 calories) Carbs 19g protein 4.8g Fat 0.8g

 

Evening snack

  • 1 cup orange juice (45 calories) Carbs 15g Protein 0g Fat 0g
    1 cup low-fat yogurt (154 calories) Carbs 17g Protein 12g Fat 3g
    ½ brown rice (107 calories) Carbs 22g protein 2.5g Fat 0.87g
    ½ cup unsalted mixed nuts (438 calories) Carbs 15g Protein 11g Fat 39g

 

Dinner

  • 1 cup lentil soup (186 calories) Carbs 26g Protein 10.4g Fat 4g
    1 cup veggie chickpea curry (257 calories) Carbs 38g Protein 8g Fat 7g
    1 small sweet potato (54 calories) Carbs 10g Protein 1g Fat 0g
    ½ cup organic flaxseed (287 calories) Carbs 20.94g Protein 13.26g Fat 30g

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