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Suggest diet to loose weight with history of PCOS

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Question
Hello Doctor,
Am 25 now and my weight is almost 70kgs. And also i have PCOS problem. So i have to reduce my weight and left no option.
I went to gym 2 months before but now i cant since having no time and travelling a lot daily.
Since 1 week am following this menu,
Daily morning am having Kelloggs special k -one bowl with milk
Afternoon - having 2 chapattis in office with vegetables
Tea - 2 times in office
Evg - daily drinking (apple, carrot, beetroot) juice
Dinner - mostly 2 chapattis with lemon juice and vegetables

am feeling little light now.. Still i want to become lean. So wat else i can do.
Please suggest me some tips to follow.

Thanks in advance,
XXXX
Posted Fri, 29 Aug 2014 in Weight & Lifestyle
 
 
Answered by Meenakshi Attrey 1 hour later
Brief Answer:
Detailed answer below

Detailed Answer:
Hi XXXXXXX

Greetings.... !!!

High body weight is often associated with the condition of PCOD. PCOD, as you would know is the result of hormonal imbalance. The increase in weight is also partly associated with this imbalance in the hormone levels. By reducing weight you can correct the symptoms to a certain extent. But at the same time, losing weight with PCOD would not be easy if the diet and physical activities are not taken seriously.

To help overcome the problem of weight. You may consider the following guidelines:

•     Reduce the total calorie intake: pay attention to the complex and insoluble fibers (found in whole grains, fruits and vegetables). Theses do not provide any calories but add bulk to the diet, making you feel full while consuming lesser calories. Including the simple carbohydrates like sugar, juices, ice-cream etc. would increase the total calorie intake hence adding extra kilograms to your weight.

•     Prefer the unsaturated fats, like vegetable oils and its preparations. The saturated fats have a higher calorific value and are not good for the heart also. Thus, you are required to completely avoid pure ghee, cream, full cream milk, processed cheese, butter, margarine etc.

•     Avoid the full cream dairy products like cream, white butter and also the full cream milk. Low fat dairy should be preferred and if possible include the soy milk and its products in your diet.

•     Include a variety vegetables in the daily diet. The fiber rich vegetables like, spinach, cauliflower, cabbage, beetroot etc. should be regularly taken. Fruits are also equally important, but avoid the carbohydrate rich fruits like XXXXXXX Banana, Grapes, Custard Apple, Sapota, Custard Apple, Avocado and Watermelon. These fruits add more calories to the diet.

•     Increase the fluid intake. Consuming approximately 2.5 to 3 liter of water every day would help you manage the weight. You may include fluids like sugarless lemon juice, tender coconut water, fresh soups and green tea. Green tea is rich in antioxidants which improves metabolism.
•     Limit the intake of caffeine. Excess of tea and coffee are not advisable. Exchange these drinks with the healthier drinks like soup and barley water. Avoid the carbonated beverages.

•     Too much refined foods like refined flour and strained fruit juices lack the essential fiber and are rich in calories. These foods are not allowed while aiming at weight loss. Make sure that you include rice only once in a day, preferably for lunch.
•     Including the foods like whole grains, beans, pulses, chickpea, and kidney beans is advisable as these are rich in proteins. Getting the proteins from plant sources is advisable.

•     Being a vegetarian, you should make sure that your protein requirements are sufficiently met. For achieving this, include at least 2 portions of the protein rich foods in your diet. However avoiding soy and its products would be helpful.

•     It’s advisable that you also keep a check on the foods that contain additives and preservatives. Reduce the consumption of packed savories and other foods like cookies and bakery items.

•     Never skip meals. Rather have small and frequent meals. Emphasize on the breakfast, never skip it and aim at a light dinner. You may include a glass of skimmed buttermilk to your dinner. And make sure that your meals have plenty of salads and whole grains.

Here is your sample plan:

Early Morning:
Green tea (sugar less) – 1 glass

Breakfast: Non fried preparations like:
Whole wheat bread without butter – 2 slices
Vegetable poha/ Dalia/ Sevian/ upma - 3/4 cup
Cornflakes or other cereals with skimmed milk (No added sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori

Mid-Morning:
Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes).

Lunch:
2 chapatti + sabji 1 katori OR dal – 1 katori + salad 1 katori + 1 glass thin skimmed buttermilk.

Evening Snacks:
Tea / Coffee (less or no sugar) + high fiber bis.

Dinner:
2 chapatti + vegetable 1 katori + salad 1 katori + salted lemon juice - 1 glass

Make healthy lifestyle changes, apart from diet a balanced physical activity routine also helps you in achieving the weight loss target. Brisk walk for 45 minutes at least 5 times a week gives good weight loss results. Other forms of activities like playing badminton or swimming are also effective. Focus on the localized body fat, especially around the waist and thigh. Try sit-ups, squats and abdominal crunches to shed the localized fat. Practice deep breathing exercises to boost the metabolism

Hope this would help.

Meenakhsi

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