A 7-Day Sample PCOS Meal Plan
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» A 7-Day Sample PCOS Meal Plan
, is a hormonal condition in women in which estrogen and progesterone levels are not in balance. This imbalance causes the growth of and wreaks havoc on a woman’s fertility, appearance, and menstrual cycle. It also affects other areas of the body including the thyroid, adrenal function, insulin levels and the pancreas. The decrease or imbalance of female hormones can also trigger an increase in male hormones thus causing some women to develop excess body hair or thinning hair. Possible symptoms can include weight gain or difficulty losing weight, acne, infertility, and diabetes. While there remains no cure, symptoms can be managed with a . It is important to maintain a and manage blood sugar levels to restore normal functions in the body. Proper nutrition will help fight inflammation in the body and regulate insulin, both cause most of the symptoms associated with polycystic ovarian syndrome.
Foods to Avoid for Women with PCOS
Click to view full meal planning guide and PCOS diet tips.
Since inflammation and high blood glucose levels are two factors that create these , there are several foods to avoid eating while attempting to heal your body and reduce symptoms. These foods include those on the high glycemic index, dairy, bad fats, sugar and artificial sweeteners, processed foods, and soy. High glycemic index foods cause a spike in blood sugar thus affecting the high amount of insulin released into the blood. Foods that are high on the GI list include potatoes, rice, and sweets. Although thought to be a nutritious food, dairy can increase the amount of testosterone in the body thus making symptoms worse for women. Another food widely thought to be highly beneficial is soy. However, has been shown to increase estrogen levels in women and may interfere with ovulation. For a woman who is already experiencing hormonal imbalances, increasing estrogen is detrimental thus soy should be avoided. Finally, bad fats, sugar, artificial sweeteners and processed foods are foods that everyone should limit, and is especially important for PCOS sufferers to avoid.
The best way to heal your body is through proper nutrition and hydration. Make sure to drink plenty of filtered water throughout the day and limit alcohol intake. Also, make sure to eat whole foods, lots of fresh fruits and vegetables, , combine your carbohydrates with a protein and do not skip meals. To help guide you through your journey to implementing a PCOS diet, use this sample meal to start gathering diet ideas and ultimately healing your body.
Breakfast: Omelet with 2 eggs, spinach, onions, red peppers, mushrooms, and salsa, ½ banana
Lunch: Bacon, avocado, lettuce, and tomato sandwich on gluten free bread, an orange
Dinner: Chicken stir-fry with mushrooms, carrots, and broccoli, 1 cup of brown rice
Snacks: Carrot sticks and hummus