PCOD Diet And Weight Loss: How To Eat And Exercise When You Have PCOD
Polycystic ovarian disease arises due to hormonal imbalance and disturbed metabolism in the body. Women suffering from this should maintain a good insulin level in the body. Obesity and abdominal obesity also worsen the clinical features of menstrual irregularity and infertility and are correlated with increased serum androgens and luteinising hormone (LH). Mechanisms implicated in the aetiology of insulin resistance include elevated levels of:
(i) plasma free fatty acids (FFA);
(ii) cytokines, such as tumour necrosis factor alpha (TNF-a) and interleukin-6 (IL-6);
(iii) leptin;
(iv) resistin; and
(v) the peroxisome proliferatoractivated receptor-gamma (PPARg).12,13 Insulin resistance is affected strongly by obesity and abdominal obesity in obese subjects with and without PCOS. Obesity is implicated in insulin resistance through the release of FFA from adipocytes, in particular the abdominal
Cause of PCOD
Genetic causes
Insulin resistance
Hormonal imbalance
PCOD diet weight loss
Fit women
In PCOS, therapeutic use of insulin-sensitising agents normalises hyperinsulinaemia and hyperandrogenism.
The current Australian NHMRC Clinical Guidelines for Weight Control and Obesity Management in Adults additionally recommend a low-fat, high-carbohydrate diet for weight management.
The term ‘high-protein (HP) diet’ will refer to a moderate-protein, moderatecarbohydrate diet (approximately 30% protein, 40% carbohydrate, 30% fat) and the term ‘low-protein (LP) diet’ will refer to a low-fat, high-carbohydrate, low-protein diet (15% protein, 55% carbohydrate, 30% fat). This is distinct from a moderateprotein, severely carbohydrate-restricted diet (less than 10–15% daily energy or 25 g from carbohydrate), which is typically high in dietary fat and promotes ketosis.
HP diets could have potentially detrimental effects on bone metabolism. Increasing dietary protein (with fixed calcium and phosphorus intake) is associated with increased renal calcium excretion and bone resorption in acute studies, proposed to be due to an increased acid load on the bone. However, no difference in markers of bone turnover and calcium excretion was observed in short-term dietary intervention studies.
There is also concern that increasing dietary protein might impair kidney function by promoting renal hyperfiltration, which was observed acutely in short-term dietary intervention studies.
This indicates that increasing dietary protein might aid in augmenting weight loss and normalising hyperlipidaemia, insulin resistance and postprandial hyperglycaemia. Ultimately, weight loss will result from a decrease in energy intake or increase in energy expenditure. Although inconclusive, evidence suggests that increasing dietary protein might aid in this through its thermogenic and satiating effects and demonstrated ad libitum reduction of energy intake. This is an important dietetic strategy in facilitating weight loss and increasing dietary compliance, and could be of particular benefit in maintaining a reduced weight in a long-term free living situation.
The potentially detrimental effects of a high-carbohydrate diet might also be minimized through modifying the source of dietary carbohydrate, achieved practically through changing the glycaemic index of the carbohydrate and chemical composition.
A low glycemic index diet: foods which are low on glycemic index are digested slowly and they don’t cause the insulin to spike quickly like foods such as carbohydrates.
A diet rich in anti-inflammatory foods: fish, green vegetables, olive oil etc. should be included.
Foods that should be included in a PCOD diet
vegetables for pcod diet
Natural organic food
Fibrous foods
Green leafy vegetables
Berries
Lentils
Healthy fats
Nuts like almonds, walnuts
Fruits low on GI like banana
What should not eat in Pcod?
not to eat in Pcod
Processed foods and carbohydrates
Soda, sugary drinks
Red meat like pork, steak
Junk or fried foods
PCOD indian diet plan
In the morning have vegetable juice or methi seeds and water. For breakfast have eggs/vegetable cheela. Have a bowl of fruits as mid morning snack. For lunch have jowar/bajra roti, vegetable/sabzi, salad. In the evening you can have tea/coffee. Have your dinner early and can have roti plus dal or khichdi.
How can PCOD patients lose weight?
Fit Women
Reduce the intake of carbohydrates
Exercise regularly: do cardio at least thrice a week. Weight training can also be done.
Reduce your stress levels: follow meditation and mindfulness technique and keep yourself calm and relaxed
Get proper sleep and rest
Eat a lot of fibre to aid in a faster metabolic rate. Fibre regulate your bowel movements and keep you feeling full for long. This decreases your appetite and you can loose weight faster.
Increase the intake of protein: proteins keep you fuller for long and don’t spike your blood sugar levels. body takes longer to digest and break proteins, thus more calories are burnt in doing so. You can choose from eggs, nuts, fish.
Eat fats that are healthy like avocado, olive oil, nuts. Studies have shown that good fat intake can help loose body fat.
Drink water before having meals to reduce dietary intake of food
It is generally accepted that obesity is a health hazard because of the association with type 2 diabetes, dyslipidaemia and increased risk factors for coronary heart disease.
The addition of factors such as polycystic ovary syndrome and increased waist circumference magnify the risk to the woman and add the reproductive consequences to obesity-related risks. The following principles should apply to dietary management of the woman with PCOS: † Patient education. Attention should be given to lifestyle issues before there is any use of drugs such as clomiphene citrate or gonadotrophins. The woman should have a dietary interview, commence an exercise programme, address stress-related issues and cease smoking. † Emphasis on fitness and healthy living rather than on weight reduction. The emphasis should not be on weight or BMI reduction but on reducing central adiposity and improving metabolic fitness.
Waist circumference is the best physical marker of progress and reduction of insulin resistance will follow. Ability to improve exercise tolerance will also indicate progress. Obesity should be defined beyond consideration of weight and cosmetic appearance. † Long-term weight control. This should be the aim and it is not going to be achieved by short-term, very-low-calorie diets.
Gradual weight loss through sensible eating strategies is the recommended approach to sustained weight loss and improved metabolic fitness. Programmes for women with PCOS should incorporate education, exercise and ongoing attention to altered eating patterns. † Reduced calorie diets are more important than dietary composition.
There is no evidence yet to suggest that high-protein, near-ketotic diets achieve anything better than the recommended high-carbohydrate approach. † Checks for metabolic disorders at the start and at regular intervals. Regular screening of glucose tolerance, lipids and blood pressure should be mandatory for all women with PCOS, particularly for those with central adiposity with a BMI over 30. † Psychological advice. A group of women can be created who wish to create a change in their lifestyle and are willing to improve their lives.
REFERENCES
https://www.medicalnewstoday.com/articles/323002#other-lifestyle-changes