Polycystic Ovary Syndrome or PCOS is a hormonal disorder found in women. This disorder leads to irregular periods, fertility issues, hirsutism, and excessive weight gain. These symptoms can also impact long-term illnesses like insulin resistance, endometrial cancer, heart disease, anxiety, and liver inflammation.
Managing your weight during PCOS can be tough, but not unattainable. With proper meals to improve your gut health, maintain blood sugar levels, and reduce inflammation, you can reverse your PCOS. In this blog, we are going to discover the meal plans that will help you manage your PCOS symptoms and lose weight.
Studies have shown that eating food rich in fiber and probiotics can help you reduce the symptoms of PCOS. Yogurt parfait is a quick meal that you can make with your choice of fruits like apples, kiwi, or berries and add it to plain yogurt. You can also use Greek yogurt for a thick and healthy version. Top it with some nuts or soaked chia seeds for better texture and benefits.
Tofu With Fried Rice
It is important to have meals with low glycemic index and high protein, which can help you maintain your blood sugar levels. Tofu with fried rice is the perfect example of this and it also keeps you full for a longer time. Saute tofu in olive oil and add some salt to it. In another pan, heat the oil and add some chopped garlic and soaked rice. Then add two eggs to it and mix well. Sprinkle some salt and pepper on it and add the tofu to complete the dish.
Getting the right amount of protein, fiber, and fat in your breakfast meal can help you feel full and curb your cravings throughout the day. Having oatmeal mixed with blueberries or your choice of fruits can give you a good start to your day. Add dairy-free protein powder to your soaked oats, some hemp seeds, almond butter, and blueberries to it. You can also add some coconut flakes or nuts to give it a great crunch.
Yes, chocolates can help you lose weight as they are rich in antioxidants and stabilize the blood sugar levels in your body. Moderation is the key. Prepare the batter with 1:3 portions of wheat flour and protein powder, and add two eggs to it. Mix it well with some almond milk and make your chocolatey waffles. Plate the waffles with nut butter and chocolate chips on top and enjoy. You can also top it up with some fruits of your choice.
Chia Seeds Pudding
Chia seeds are high in fiber and packed with nutrients. These seeds can help you lose weight by stopping you from eating your feelings. Mix them with almond or coconut milk and flavor and add protein powder to them. You can then refrigerate it overnight. In the morning you can add strawberries on top to enjoy the gluten-free and guilt-free dessert. You can also use gluten-free granola bars, and almonds for extra crunch.
Dieting while managing PCOS is not a good idea as it can disrupt your energy levels and make you want to eat more carbs. Try not to skip meals and avoid gluten-free and dairy-free products from your routine. One thing to focus on is to keep the portions up to date. Do not overdo the ingredients or meals in a day.
Maintain a chart of calories, protein, and fiber while preparing your meal. This practice keeps track of what you are eating and manages your weight. Reversing the symptoms of PCOS is a long way and taking the initiative to a PCOS-friendly diet is the first step towards success.