Stein-Leventhal Syndrome or Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that occurs mainly in women of reproductive age. A couple of signs of PCOS in women are irregular or prolonged menstrual cycles or excessive production of male hormones like testosterone. PCOS causes numerous small collections of fluid in the ovaries and prevents the regular production of eggs.
The exact cause of PCOS is still unknown, but early diagnosis, treatment, and PCOS specific diets can help nullify the long-term effects of PCOS which are type 2 diabetes and heart disease.
What is a PCOS diet?
A PCOS diet is designed to regulate the endocrine system through nutrition. The unique nutrition requirements of women with PCOS are mainly due to the intersection of reproductive and metabolic hormones. Most women with PCOS have a resistance to insulin. Thereby, increasing their susceptibility to diabetes and heart disease, and could also contribute to infertility.
If you have PCOS, here’s what you need to know about the nutrition required to keep your body running smoothly.
Reduce your Carb Intake
The glucose levels and insulin levels in your blood go hand-in-hand. Consuming carbohydrates increases the glucose levels in your body, thereby, causing your body to secrete more insulin into your bloodstream. Currently, the average carb intake per meal is about 50%, adjusting this to 25% to 30% per plate and consuming higher quality carbs like whole fruits instead of juice and whole grains instead of flour can regulate insulin production.
Eat Smaller Portions
Eating smaller portions throughout the day will prevent you from feeling very hungry at any particular part of the day. Feeling extremely hungry can lead to overeating, thereby, sending your insulin levels out of whack. Studies have shown that people who eat small portions of food throughout the day tend to lose weight and maintain a healthier weight.
Plant-based Foods are Helpful
Eating a more plant-based diet that consists of fruits, vegetables, and whole grains increases the digestive fiber content in your body. Fiber is not digested by the body and can leave you feeling full for longer, this also means that you can feel full for longer while consuming fewer calories. Since fiber also slows down the digestive process it also slows down the production of glucose, thereby, regulating insulin dispersion in the body. People that stick to high fiber diets also tend to lose weight.
Consume Proteins with your Carbs
While consuming carbs in your meal make sure you consume some high-quality protein along with it. The consumption of protein with your meal can help regulate glucose dips that lead to your body craving carbs, which throws your body’s insulin levels out of whack. There are a number of healthy fats that you can consume as well like, olive and canola oil, avocados, seeds, and nuts. These healthy fats help regulate insulin levels as well as control cholesterol.
PCOS Diet Plan
Provided below us a diet plan for PCOS. You may notice that there are 5 small sized meals that need to be consumed throughout the day, this is to regulate the insulin production in the body and ensure that you are never hungry enough to damage yourself with food.
Meal:
Sunday
Breakfast (8:00-8:30 AM)
3 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney
Mid-Meal (11:00-11:30 AM)
green gram sprouts 1 cup
Lunch (2:00-2:30 PM)
3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30 PM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30 PM)
2 Roti / chappati.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30 AM)
2 Slice brown bread.+1 slice low fat cheese+2 Boiled egg white.
Mid-Meal (11:00-11:30 AM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30 PM)Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk.
Evening (4:00-4:30 PM)1 cup light tea+ 2 wheat rusk.
Dinner (8:00-8:30 PM)2 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30 AM)
Chappati 3 + 1/2 cup Potato green peas curry.
Mid-Meal (11:00-11:30 AM)
1/2 cup boilled black channa
Lunch (2:00-2:30 PM)
1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30 PM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Dinner (8:00-8:30 PM)
Broken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30 AM)
Methi Parata 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30 AM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30 PM)
1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.
Evening (4:00-4:30 PM)
1 Cup light tea+ Brown rice flakes poha 1 cup.
Dinner (8:00-8:30 PM)
Wheat dosa 3 + 1/2 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30 AM)
Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30 AM)
plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30 PM)
1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30 PM)
1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30 PM)
2 Roti/ chapati+ 1/2 cup mix veg curry
Friday
Breakfast (8:00-8:30 AM)
Mix veg Poha 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30 AM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30 PM)
3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30 PM)
1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30 PM)
2 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30 AM)
Bason cheela-2 + 1 tbs green chutney.
Mid-Meal (11:00-11:30 AM)
1 cup boilled channa
Lunch (2:00-2:30 PM)
1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30 PM)
1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Dinner (8:00-8:30 PM)
Broken wheat upma 1 cup+ 1/2 cup green beans subji
