What is the best diet plan for a 32-year-old female with PCOS?

Hi,

I am glad you chose icliniq for your medical-related queries.

I understand your concern.

As per your current height and age, you are only 10 percent above the ideal body weight, so you do not need to worry about it. However, consuming high carbs leads to high sugar levels in the blood, resulting in faster fat deposition in the body and leading to obesity, which can cause metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovary syndrome). When PCOS is already present, insulin sensitivity takes place, creating a cycle. First, you need to check your body mass index (BMI) to understand your obesity stage.

Your current weight is determined by your current diet and activity, with 70 percent from diet and 30 percent from exercise. So, along with walking, the following is important. For a customized diet plan, I need more details like height, weight, age, medical issues, and more, but I can provide you with quick tips.

Here are the things to do:

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber, and fiber helps in delaying the process of sugar release from foods.
2. Include other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits in your diet.
3. Opt for small and frequent meals.
4. Engage in a brisk walk for a minimum of 30 minutes, five days a week, which is compulsory.
5. Regularly monitor your blood sugars; it is extremely important if carb intake is high, more than 60 percent of the total intake.

Here are the things to avoid:

1. Sodas and sweet drinks, like aerated drinks and tetra pack fruit juices, should be avoided in the diet because they are high in carbs, which increases blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
2. Refined carbs, like white bread, pasta, and rice, are low in fiber and have a high glycemic index. This combination can result in high blood sugar levels.
3. Fruit-flavored yogurts are usually low in fat but high in sugar.
4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.
5. Honey, maple syrup, jaggery, and sugar.
6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels, leading to weight gain.
7. Fruits like banana, chikoo (sapota), mangoes, dates, and raisins are high in glycemic index as well as load, thus need to be avoided.
8. Starchy vegetables need to be avoided, like potatoes, yam, colocasia, beetroot, squash, corn, sweet potatoes.
9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies which have a very high salt content, use a salt substitute).

I hope you are satisfied with my answer. For further queries, you can consult me at icliniq.

Thank you.