I am suffering from PCOD. What diet should I follow for weight loss?

Hi Prerna,

People suffering from PCOD always have trouble losing weight. Due to Hormonal imbalance, Body's metaboilsm is impaired. But don't lose heart, you still can achieve weight loss slowly. Take Flaxseed oil in the morning and eat lot of green beans as salad, vegetable. Go to a Dietitian, they will suggest some good foods for you.

Dear Prerna,here are few dietary guidelines for you.-

*Try to select lower glycemic index foods such as whole grains (jowar, bajra, whole wheat, green vegetables, etc) as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fiber/1/2 cup) has a lower glycemic index than cornflakes (1 gm fiber/1/2 cup).Simply put, add fiber in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices. These foods high in fiber help to check weight and at the same time give you a feeling of fullness.
*Do NOT cut down your carbohydrate levels so low that you induce ketosis. Try to space the carbohydrates evenly through the day and eat small and frequent meals rather than 3 large meals.
*Restrict intake of those carbohydrates that trigger more hunger or cravings (i.e. refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.
*Suggested vitamin / mineral supplements: Taking calcium 1000 mg - 1500 mg (take two - three 500 mg pills a day as prescribed but be sure to space them out as you can only absorb 500 mg at a time). You may also add a multivitamin with minerals like folic acid, especially so, if you are trying to get pregnant.
*Drink at least 8-10 glasses of water per day as a high fiber carbohydrate intake can cause dehydration.
*For heart health, limit foods high in saturated and trans-fats (i.e., whole milk and products, butter, red meat, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i.e. olive oil, canola oil, nuts) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, and surmai), flaxseed, and nuts as these fats are heart friendly.
Exercise on a regular basis to lose weight and improve insulin response. The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and over all health. So Prerna do not get disheartened,be consistent in your efforts and you will surely reach your goal.