PCOs patient need modification in their lifestyle and eating habits. I’m sharing a diet plan for PCOs patient after going through a lot of research.
Its really hard for a PCOs patient to lose weight, but to refrain from food and going on a crash diets is a wrong approach.
A person with PCOs should eat healthy food, avoid junk food, and consume green vegetables and fresh fruits in her diet. A person should consume a high protein diet. https://twinklingfeeds.com/10-facts-regarding-pcos/
A high protein diet keeps a person full for longer time as well as provide nutrition especially after workouts, as resistance training and cardio (preferably walk) plays an important part in managing PCOs.
Along with healthy food supplements plays an important role to fulfill nutritional deficiencies which a PCOs patient usually have. In this respect ZINC, MAGNESIUM, COD LIVER OIL / FISH OIL CAPSULES are mandatory.
Person suffering from PCOs can follow the below mentioned diet plan, along with supplements and daily exercise will surely be able to manage her PCOs symptoms very well.
I want to clear here a biggest misconception here that A person can manage PCOs symptoms. PCOS cant be cured fully. That’s the reason that me and other doctors and dieticians always force to bring change in their lifestyles and daily habits.
Diet plan for PCOs patient includes meal plan for three times a day.
CALORIE BUDGET : 1250
DURATION : 4 weeks
ALLOCATED NO OF MEALS : 3 meals/day
MEAL 1 :
2 slice bran bread
1 large egg
4 egg white
1 medium apple
1 tsp Olive oil
MEAL 2 :
Chicken 150 gm
Rice 150 gm
Olive oil 1 tsp
MEAL 3 :
Chicken 120 gm
Milk 150 gm
Peach/Apple 1 medium
DIRECTIONS TO COOK:
Marinate chicken breast in fresh lemon juice, fresh crushed garlic, oregano, red pepper, pink salt. Grill the chicken, saut’e with olive oil until the chicken is cooked. Enjoy it with mint sauce.
LIST OF SUPPLEMENTS ( very important):
-Supplement #1 Omega 3 fish oil capsules
1 capsule (1000mg) daily with meal #1
Supplement #2 Multivitamin tablet
1 tablet daily with meal#1 or meal #2
- Supplement #3 Vit D 5000 iu capsules
- 1 capsule daily with meal#3
Important Instructions & Precautions:
- You are required to buy a kitchen scale for accurate measurement of food.
-Meat and rice will be measured after cooking.
-Vegetables will be measured before cooking.
- Take Green Tea once a day.
- No junk food & No sugar
- Use artificial sweetener in tea/green tea.
- Not more than 1 cup of black tea in a day.
- No white rice or white bread other than recommended
- Use only olive oil or coconut oil for cooking
- Drink 14-18 glasses of water a day
- Use turmeric in cooking. (It has anti-inflammatory properties)
Use 1 -2 teaspoons of pink salt (very important)
Do put up your questions or any queries if you have :). I’ll try to guide my lovely readers as much as i can.
For more information of PCOs/PCOd learn my blog https://twinklingfeeds.com/pcos-polycystic-ovarian-syndrome-aka-polycystic-ovarian-disease/