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Happy Tummy Expert

2 years ago

Dear Shreya, Thank you for the question

Polycystic ovarian disease (PCOD) is endocrine disorder in women of reproductive age, which leads to reproductive, hormonal and metabolic abnormalities. Follow a healthy balanced diet with low fat intake for ideal weight management.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan, changes occur steadily as your body takes time to adapt to the changes and reflect the results. An ideal weight loss program should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Here are few guidelines that can be considered:
- Eat a healthy balanced including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- Do not skip your meals. Have small quantity of meals at regular intervals.
- Choose healthy snacking options in between your meals and practice portion guidance.
- Fiber in your meals can potentiate satiety and help suppress excess hunger. Fruits and vegetables, whole grains, multigrain, millets etc., are good sources of fiber.
- Include healthy fats from nuts and seeds.
- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
-Low Glycaemic Index (GI) foods have proven to be effective when managing PCOD. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
-Limit intake of carbonated beverages and alcohol.
- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- Have your last meal at least 2-3 hours before Bed time.
- Try to follow a good sleep regimen term of both quantity and quality.


For a customized and personalized meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.
Wishing you a great day ahead

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