Updated: Dec 13, 2021
Polycystic ovarian syndrome, PCOS, is a hormonal disorder that many women suffer from. PCOS can lead to weight gain and difficulty losing weight. Here are seven diet changes you can make to help control your weight if you have PCOS.
1. Limit your intake of sugary drinks and snacks Sugar-sweetened drinks and snacks are a major contributor to weight gain. When you're trying to lose weight, it's best to cut out these foods completely. Choose water or unsweetened tea instead. You can also substitute sugar with healthier options like honey. 2. Eat plenty of protein Protein helps keep you feeling full for longer, so it's a great food to include in your diet when you're trying to lose weight. Try to include a protein-rich food with every meal and snack. 3. Maintain a calorie deficit Calories in the foods we eat provide energy to our body. This means that we need to eat a certain amount of calories just to sustain life. Calories play an important role in maintaining your weight. Creating a well balanced calorie deficit can be the key to a healthy weight loss. 4. Eat more vegetables and fruits Vegetables are low in calories and high in nutrients, making them the perfect food for weight loss. Aim to include at least one serving of vegetables with every meal and snack. Eating enough fiber is a good way to help lower cholesterol and keep your heart healthy. 5. Avoid processed foods Processed foods are often high in unhealthy fats, sugar, and salt, all of which can contribute to weight gain. It's best to avoid processed foods when you're trying to lose weight. Additionally, one should also limit their salt intake by choosing to eat home cooked meals. While grabbing a snack from outside make sure you choose one with the lowest sodium per serving. 6. Drink plenty of water Water is essential for good health and it can also help with weight loss. Make sure you drink plenty of water every day, especially if you're trying to lose weight. You can check how much water you should drink using this calculator. 7. Get enough sleep Getting enough sleep is important for overall health, including weight loss. When you don't get enough sleep, your body produces more of the hormone ghrelin, which triggers hunger and cravings. Make sure you get at least 7-8 hours of sleep each night. Making these changes to your diet can help you lose weight if you have PCOS. Start by making one change at a time so you don't get overwhelmed. Take the long-term approach and your PCOS weight gain won't stand in the way of your goals.
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