pcos diet
Health and fitness

3 Best and easy to follow diets for PCOS and women’s health

The burning issue of infertility has been plaguing about 5-10% of all women belonging to the reproductive age. Caused by an abnormal hike in the production of androgen hormone, the polycystic ovary syndrome is associated with irregular menstrual cycles, insulin resistance, cardiovascular risks, the risk of diabetes, facial hair growth in the form of sideburns and mustaches and even scalp hair loss. Women suffering from PCOS (Polycystic ovary syndrome) are also seen commonly struggling with weight issues which further accentuates the complexity of the symptoms.

On conducting ultrasound tests, the ovaries of these females are found dotted with cysts. Bringing upon modifications in one’s lifestyle by exercising regularly and maintaining healthy eating habits can be of great help in normalizing the hormone levels, lowering blood sugar and improving insulin sensitivity. Women can normalize their menstrual cycle by losing just 10% of their body weight on following the diets mentioned below:

1. Low Carb Diet

low carb diet

Under this particular eating pattern, women need to control their carb consumption to a maximum of 30% of their energy intake. The diet of an average human being comprises about 60% of carb intake which is more than 300 grams on a daily scale. By reducing the intake of carbohydrate, you can increase the flow of protein inside your body which shall help in keeping you fuller for longer. Studies have revealed that the level of ghrelin or the “hunger hormone” gets dysregulated in ladies having PCOS. Abiding by a low carb diet can help in regulating the same.

2. Very Low-Calorie Diets

green vegetable

When you are following the very low-calorie diet, you need to limit your daily intake of calories to a maximum of 800 units. A study had revealed that sticking to such diets help women to gain from significant weight loss whether or not they have PCOS. But the problem with this diet form is that it is not sustainable in the long run given its basic design which is meant to serve short-term purposes. Losing weight through severe calorie restriction can harm your metabolism severely, thus increasing the propensity of further weight gain.

3. Ketogenic Diet

 keto diet

Keto diet for PCOS is comprised of a high fat, low carb eating pattern which paves the way for ketone production fuelling our body’s energy supply in place of carbohydrates. High levels of insulin can increase the testosterone production by our ovaries which might worsen the symptoms. Fighting weight loss and insulin reduction battle becomes all the easier to win over when we start following this diet. By putting an upper ceiling on carbohydrate consumption, our body leans on fat for fuelling its operations rather than glucose. This leads to the formation of a by-product termed as a ketone.

A study conducted on 5 women having PCOS revealed that the ketogenic diet helped in reducing their average body weight by 12% on the passage of 24 weeks. Fiber-rich vegetables such as broccoli, spinach, and kale should be consumed with every meal under this diet form for best results. They aid in reducing inflammation and combating insulin resistance. Disordered insulin often leads to increased cravings. The insulin level increases with the intake of carbohydrates only for dropping promptly and causing our body to crave for more sugar-coated objects. Once this craving is satisfied, the insulin level again shoots up starting the cycle once again. Ketogenic diet aids in bringing insulin balance.