​Polycystic ovary syndrome diet

The ovaries are an important organ in the female reproductive system, but problems with the ovaries are very common. One of these problems is called polycystic ovary syndrome. Women with this condition generally gain weight in a short period of time, but most women do not notice that there is something wrong with their ovaries. Therefore, in response to the condition of polycystic ovary syndrome, there is also a weight loss diet of its own. Next, I will introduce this weight loss diet to you.

1. Change your diet structure, pay attention to the balance of energy structure, and ensure the balance of carbohydrates, fats, and proteins in three meals a day. If conditions permit, you can seek professional guidance from a nutritionist.

For example:

For breakfast, have a bowl of porridge (carbohydrate), an egg (protein), and a meat bun (fat), a balanced diet;

Chinese food (200g rice), small meat (50g), animal offal (50g), ingredients (200g);

Dinner (150g rice), yogurt (200g), vegetables or fruit (200g)

Avoid high-salt and high-fat diets

Polycystic patients gain weight quickly in a short period of time, and their risk of high blood pressure and blood lipids is relatively higher. Therefore, try to avoid a high-salt, high-fat diet, which is not only helpful for controlling blood pressure and blood lipids, but also for improving body shape. We also recommend that friends with polycystic ovary syndrome should eat a light diet and eat less spicy food.

Control your diet but don't over-diet

Some friends think that controlling diet means dieting. Although we need to control diet, we still cannot lose the necessary nutrients. Control your diet on a daily basis, but pay attention to the intake of calcium and vitamins that should be supplemented, and eat more fresh vegetables.

Dietary rules

Eat on time and don't overeat.

Be careful not to eat carbohydrates alone

Try to combine vegetable and fruit fiber, protein or fat to slow down the absorption rate. Generally speaking, it is more difficult for women with PCOS to lose weight than other people. High insulin resistance makes it easy for fat to accumulate, and the commonly used low-fat, high-carbohydrate calorie diet is not applicable. In fact, the carbohydrates suitable for each patient with PCOS may be different. The only thing that is the same is to choose foods with a low glycemic index.

Eat less foods containing saturated fatty acids and hydrogenated fatty acids, such as minced pork and beef, fat, various poultry and livestock skins, butter, margarine, whole milk, fried foods, Chinese and Western cakes and pastries. Fish, egg whites, beans and nuts are better sources of protein.

Tips: Losing weight and controlling weight does not mean you can’t eat meat. You can eat pork, but it must be lean meat. The recommended meats during weight loss are chicken breast, fish, shrimp, beef, and finally pork, which is determined by their fat content.

2. Strengthen physical exercise. It is generally recommended that patients with polycystic obesity run every day and maintain a long-term and durable jogging. Only in this way can the excess calories in the body be consumed. Because polycystic ovary syndrome leads to the normal consumption of energy in the body, extra exercise is required;

The general advice is: choose convenient and easy-to-do exercises, 3-5 times a week, each time for more than half an hour, start with low intensity, increase the intensity after adaptation, and be sure to persist. If you feel that you have a weak will, you can choose a sport that you like, which will make it easier for you to stick to it.

FITT principle:

F: Frequency, 3-5 times a week

I: Intensity, exercise intensity from low to high, the key is persistence

T: Time, 30-60 minutes/time, gradually extended

T: Type, choose convenient and easy sports, such as jogging, brisk walking, cycling, swimming, etc.

Aerobic exercise can help reduce androgen levels, while anaerobic exercise, on the contrary, can increase androgen levels.

3. Change your mental state and face challenges with a confident and happy attitude. Confidence and mood in treatment are very important. Only with this confident mentality can you overcome the disease.