What is the difference between PCOS Diet AND PCOD Diet?

PCOS Diet: Diet matters a lot

POCS Diet plan varies from person to person, according to the severity of your PCOS symptoms. Before starting any PCOS diet plan, it is good to consult a dietitian to build a PCOS diet.

PCOS Diet Plan To Lose Weight: What to Eat?

What is a PCOS diet?
Pcos diet mainly consists of good quality high fibre carbohydrates to stabilize blood sugar levels in women with diabetic issues.

PCOS Foods to eat:

Eat a balanced PCOS Diet to keep your body healthy and strong. A good PCOS diet maintains insulin levels properly by bringing glucose to your cells for energy. Follow a proper PCOS Diet routine at regular intervals without skipping a meal. Skipping the meal can cause overindulgence.

Tips to Make Your PCOS Treatment Diet Most Effective

Nutrient-Rich Food For PCOS Diet and High in Vitamins and Minerals:
Few studies show that consuming foods rich in Vitamin and Minerals will reduce PCOS severity. Below are the few PCOS food sources rich in Vitamins and Minerals for PCOS Symptom Relief.

• Vitamin D: salmon, eggs, mushrooms, fortified milk.
• Vitamin B8: almonds, eggplant, strawberries, corn, oranges, beans.
• Iodine: eggs, Himalayan salt, salmon, yogurt.
• Magnesium: avocados, dark chocolate, nuts, seeds, whole grains, banana.
• Selenium: tuna, salmon, pork, fortified whole grains, turkey, eggs, cottage cheese, spinach.
• Lean Protein: Fish, Chicken Breast, beans, tofu and any plant-based protein. Eat low-fat meat products which help you in weight loss.
• Complex Carbohydrates: Quinoa, oats, brown ric, beans, peas, lentils. Eating complex carbohydrates helps in lowering inflammation in the body.
• Antioxidant-Rich Fruits: Strawberries, blueberries, raspberries, kiwi, apples, cherries, cranberries.
• Antioxidant-Rich Vegetables: Tomatoes, broccoli, peppers, carrots, asparagus. Antioxidant foods help to decrease inflammation in the body and boost immunity.
• Healthy Fats: Olive oil, walnuts, almonds, cashews, chia seeds, flax seeds, and sunflower seeds.

Healthy fats will increase hormone production and help in vitamin absorption.

What are the foods to avoid in PCOS Diet?

IN a PCOS Diet, you need to avoid refined sugar, white flour, and sugary beverages, and these products increase androgen production and worsen PCOS conditions. Reach nutrition is the main key factor for healthy weight management.

List of foods to avoid in the PCOS Diet:

• Sweetened juice & fruit in heavy syrup.
•  Processed foods!
•  Refined grains made with white flour (pasta, white bread, white rice, bagels).
•  High sugar cereals and protein bars.
•  Soda and Juice
•  Cookies, cake, and candy.
•  Potato chips 
•  Research suggests caffeine can make PCOS symptoms worse!

Tips For PCOS Diet Plan:

1. Fat First – Start your day with 1tsp of ghee or virgin cocount oil. This will help you to control the insulin spike.
2. 2 Tbsp of mixed seeds like pumpin seeds, sunflower seeds, sesame seeds, chia seeds. These seeds are rich in omega 3 fatty acids and it will also help you to balance hormones.
3. 5 Serves of fruits and vegetables in the day will decrease inflammation caused by PCOS.
4. 2 Glasses of buttermilk or 1 cup of Yogurt contains probiotics which will increase the microorganisms.
5. Good quality protein in every meal will help you in fat loss and muscle gain.

Best exercise for PCOS is to lose weight.

Weight loss is possible with the good PCOS Diet and PCOS weight loss exercises. Best Exercise for PCOS will help you in losing weight and reduce other PCOS symptoms such as insulin resistance and hormone imbalances.

Types of exercise for PCOS are:

1. Strength Training
2. High Intensity Interval Training (HIIT)
3. Yoga

Above exercise, for PCOS to get a regular period.

Role of Magnesium in PCOS Diet:

Magnesium plays a vital role in glucose and insulin regulation in the body.
The 3 important roles of magnesium in PCOS are:

1. Alleviates Anxiety
2. Reduces Blood Pressure
3. Reduces Insulin

10 Foods rich in magnesium are:

1. Pumpkin Seeds
2. Roasted Almonds
3. Boiled Spinach
4. Plain Soy Milk
5. Dark Chocolate
6. Peanut Butter
7. Plain Yogurt
8. Oats
9. Banana
10. Milk

PCOS  Diet Stir Fry are packed with nutrients.

• Protein : Shrimp, Chicken, Beef, Pork, Tofu
• Sauce: Miso, Soy sauce, Rice Vinegar, Oyster Sauce, Coconut Aminos
• Anitoxidant Rich Veggies: Red Peppers, Broccoli, Spinach, Cabbage
• Gut-Probiotic & Prebiotic Foods: Garlic, Onions, Miso
• Base: Brown rice, Quinoa, Cauliflower rice, Shirataki noodles
• Fats: Oil
• Anti-Inflammatory Spices: Garlic, Ginger and Tumeric

Best tea for PCOS along with the health benefits:

Tea rich in antioxidants:

• Green Tea: Rich in anti-inflammatory antioxidants and promotes a health heart.
• Turmeric Tea: Turmeric is an active ingredient that has anti-inflammatory properties and contains curcumin.
• Spearmint Tea: This tea has anti-androgen effects in PCOS and can help reduce hirsutism.
• Cinnamon Tea: Cinnamon may reduce insulin resistance and rich in antioxidants.
• Chamomile Tea: Chamomila tea contains antioxidant called apigenin, which has a calming effect and helps you in better sleep.
• Ginger Tea: Ginger tea fights against morning sickness, treat chronic indigestion and helps to relieve joint pains.
• Black Tea: Rich in antioxidants