Hello there! Seeing that you are reading these best diet plans for women with PCOS, I think it’s ok to assume that either you or someone from your family or simply a loved one has PCOS. Or you are simply here to know about PCOS and the best PCOS diet plans to follow. There may be various medications out there to help you with PCOS but let me tell you diet is the most crucial aspect of dealing with Polycystic Ovarian Syndrome.
4 Best Diet Plans for Women with PCOS (Polycystic Ovarian Syndrome)
In this article am going to take you through various best PCOS diet plans for women with PCOS that can help you in managing PCOS better and getting along with your normal life. Before getting into various PCOS diet plans menu, it’s crucial that one knows exactly what they are dealing with.
What is (Polycystic Ovarian Syndrome) PCOS?
Polycystic Ovarian Syndrome (PCOS) is a common disease mostly observed in women of reproductive age. The disorder affects the endocrine system thus affecting the hormonal balance in the body. Before going into the best diet plans for women with PCOS, Here are the basic symptoms (which you may assume you are facing).
- Irregular menstrual cycle
- Difficulty in gaining and losing weight
- Hairfall (losing hair in certain parts)
Causes of PCOS
Truth be told no one actually knows the actual cause of PCOS. Though doctors suggest that there might be some hereditary linkage. Hormones, insulin resistance, and genes altogether seem to trigger PCOS. though doctors may prescribe various medication such as hormone pills and birth control pills. This does not completely rectify the issue but helps only in getting temporary relief. To tackle the issue you need to get to the heart of the issue.
Importance of Diet for PCOS
Keeping a well-managed PCOS diet plan is one of the best things you can do to manage your PCOS. and it’s also the simplest way. Eating the right meal can manage your hormones and gradually get to the heart of the issue. Don’t worry, I have some best diet plans for women with PCOS here.
How Does Insulin Trigger PCOS?
Though the actual cause of PCOS has not yet been defined they have observed some changes in the pancreas of the person affected by PCOS. What does this say? our bodies tend to over-respond to any glucose in our blood channel which in turn lead to too much release of insulin. Insulin allows the body to effectively make use of the energy from glucose but high levels of insulin can disrupt the overall performance of the body. Before checking the best diet plans for women with PCOS, it’s better to know some side effects of high-level insulin. Here are some of the side effects of high-level insulin production:
- Increased hair growth
- Weight gain
- Fatty liver
- High cholesterol
- Polycystic ovaries
- Irregular menstrual cycle
- Skin tags
- Increased hunger levels
Also, did you know? Hirsutism, infertility, acne – are caused by higher-than-normal levels of androgens or testosterone in our bodies. For normal for every woman, our ovaries produce androgens but for women with PCOS our ovaries are too sensitive to insulin and this causes them to produce too much testosterone. Hence managing your blood sugar level (i.e. Insulin) is very crucial for managing PCOS. How can you do this? Reduce the intake of carbohydrates on daily basis.
So, management of blood insulin levels is crucial in the management of PCOS. Refined carbohydrates cause a spike in insulin levels and should, therefore, be avoided. Metformin is a commonly prescribed drug for women with PCOS to tackle insulin resistance.
Even if you take medications, ensure that you follow a low GI diet. In the article, I will give you four best diet plans for women with PCOS. I will also provide the food that you are allowed to eat so that you can customize this PCOS diet plan to get pregnant. Apart from that, I will also provide the list of foods that you must completely stay away from. Now you might think why do you need a strict PCOS diet plan pdf…
We know that planning always helps us to get things done better. Same way if you don’t want to mess up your pcos diet frequently, best diet plans for women with PCOS is important to you. Planning your day’s meal will help you stay focused. You can also avoid unwanted cravings.
Let’s say you start a new job before you join you need a plan. I totally messed up when I joined for a god, I would just literally eat more sugar, carbs, I had a craving in the noon that I usually included in hot chocolate drinks. A few days later, my body completely messed up. So it’s important to know what you can eat and what you cannot? What will you have for each meal? Stay away from Dairy, Gluten, and Soy. Ok so, let’s get started.
4 Best Diet Plans for Women with PCOS
Note: Every PCOS diet plan for weight loss will give you slight cravings but just stick to the plan, there are so many alternatives for your craving and soon you will forget about cravings and enjoy your meal plan.
Diet Plan #1
- You can make yummy Green smoothies out of almond butter, some fresh berries, avocado, spinach, and apple. (you are going to love this)
- Eggs and bacon/ wheat bread or simply avocado and boiled egg.
- You can also choose a completely grain-free granola bar, for those days you need to rush to work.
- Indulge in some soups, leftovers or a salad.
Recipe: This is one of the best diet plans for women with PCOS. You can make a yummy filling salad out of cucumber, carrots and some vinegar. Add in a pinch of pepper if you want to spice up this (i love the taste, but this may differ from person to person.)
Keep it simple,
- Roasted veggies and sweet potato wedges with chicken thighs.
- Sweet potato mash and veggies with sausages.
- Steamed baby potatoes and a salad with salmon (my personal favorite)
Diet plan #2
You can follow dinner and breakfast as per the first PCOS diet plan menu, the recipe I’m about to share is for lunch.
Spinach, Mushroom & Goat Cheese Frittata
You will need:
- 4 to 6 large eggs, beaten (depending on your servings)
- 1 teaspoon ground black pepper
- ¼ teaspoon salt
- 2 tablespoons olive oil
- ⅓ cup fat-free milk
- Some cloves garlic (mashed)
- 2 cups baby spinach
- 2 tablespoons fresh thyme, chopped
- ½ cup cheese
- ¼ cup plain Greek yogurt
- ½ cup red onion
- 3 cups of any mushroom sliced
Preheat the oven, whisk the milk and yogurt together. Add the eggs, black pepper, and salt, continue whisking until everything is well combined. Place this bowl on medium heat add olive oil, onions, and mushrooms. Once they are cooked well Turn heat to low, add garlic, spinach, and thyme. Sprinkled some cheese on top (preferably goat cheese). That is it, but check some more best diet plans for women with PCOS!
Diet Plan #3
Apricot Glazed Salmon With Stone-Ground Mustard
You can follow dinner and breakfast as per the PCOS diet plan chart, the recipe I’m about to share is for lunch.
- 2 teaspoons apricot preserves
- 1⁄4 teaspoon salt
- Black pepper, freshly ground
- 2, 4 pieces wild salmon fillets along with skin
- 1 tablespoon stone-ground mustard
Place the oven rack about 5 to 6 inches away from the heat, use a pan with nonstick oil.while the pan heats, combine the mustard and apricot preserves, in a bowl. Place the salmon skin down on the pan and sprinkle salt and pepper. One the dish is cooked, spread the mixture in the bowl over the fish. That’s all, yummy as well as healthy.
Diet Plan #3
You can follow dinner and breakfast as per diet plan#1, the recipe I’m about to share is for lunch.
Classic Ranch Dip with Greek Yogurt
Dry ranch mix:
- 2 teaspoons onion powder
- 1 tablespoon garlic powder
- 1 tablespoon dried dill
- 1 teaspoon dried onion flakes
- ½ teaspoon kosher salt
- 2 tablespoons dried parsley
- ½ teaspoon ground black pepper
Add the dried herbs, spices, salt and pepper and keep the mixture ready.
To prepare the dip:
- 1 tablespoon Dry Ranch Mix
- ¾ teaspoon red or white wine vinegar
- 1 ½ cups plain Greek yogurt
Take a bowl to add Greek yogurt and red wine vinegar. Now add the prepared dry herb mixture to this one and combine well. Serve the combination immediately. This dish can be stored for months. Replace your junk food with these best PCOS diet plans for women with PCOS, enjoy a healthy life.