- Losing weight is a must. Whether it is a brisk walk or an aerobic workout or an outdoor game, 30 to 45 minutes of daily exercise is important. Exercise makes your cells and muscles more sensitive to insulin.
- Get at least 7 hours of uninterrupted sleep every day.
- Small meals at frequent intervals are advised.
- Eat a high protein and a low carb dinner at least 3 hours before sleeping.
KEY POINTS TO REMEMBER
Eat healthy carbs and avoid refined carbs
• Eat more healthy carbs which include whole grains like jowar, bajra, and ragi along with wheat. Try alternate foods like amaranth seeds, and quinoa.
They all are rich in fiber and have a high content of minerals like magnesium and zinc which are good for health.
• Avoid refined carbs such as white flour, refined sugar, and white rice.
• Avoid highly sugared aerated drinks and packaged fruit juices
Add high-quality protein to your diet
• Vegetarians can opt for low-fat milk, curd, paneer, cheese whole pulses and beans, and mixed whole grains.
• Healthy nonvegetarian sources of protein are fish, chicken, and egg whites.
Choose Monounsaturated Fats
That includes nuts and seeds, extra-virgin olive oil, mustard oil, and canola oil.
Aim to eat 25-30 grams of fiber per day
• Introduce fiber gradually to your diet to minimize gastrointestinal upset.
• Choose vegetables such as lettuce, celery, cucumber, parsley, radishes, spinach, and turnips
• Choose whole days and cereals for fiber.
• Choose fruits such as strawberries, raspberries, guava, grapefruit, apples, cherries, peaches, pears, and plums.
• Eat them as snacks, salads, sandwich fillings, smoothies, and soups.
Limit salt intake
• Say no to highly salted and fat-loaded junk foods.
• Minimize intake of processed foods.
• Use lemon juice, mustard, vinegar, pepper, herbs, and spices instead of table salt to season foods.
Superfoods for PCOS
-Sunflower Seeds
-Barley
-Sesame seeds
-Turnip Greens
-Cinnamon
-Wheat germ
Avoid these so-called “healthy” foods!
- Raw cruciferous veggies like broccoli, cauliflower, and cabbage. – you can have them in cooked form.
- Soy
- Stevia
