Losing weight can be a challenging endeavour, especially for individuals dealing with Polycystic Ovarian Syndrome (PCOS). This condition, prevalent among women of reproductive age, presents additional hurdles on the weight loss journey. Research indicates that PCOS brings about hormonal imbalances, insulin resistance, and inflammation, which can impede weight loss efforts. Nevertheless, it is possible to achieve weight loss even with PCOS by engaging in regular exercise and adopting a healthy eating plan. Therefore, it is crucial to follow a PCOS diet that encompasses a diverse range of nutrients, ensuring a well-balanced approach.
Also Read: 5 Tips To Lose Weight When Diagnosed With PCOS
For women with PCOS, it is essential to prioritize a nourishing and nutrient-dense breakfast. Skipping this meal can result in increased hunger and cravings later in the day, leading to overeating and potential weight gain, exacerbating PCOS symptoms. To avoid such consequences, it is crucial to fuel your body with a well-thought-out breakfast and incorporate healthy snacks throughout the day.
7 Foods That Must Be Included In A PCOS Diet Are:
Leafy vegetables are a must for those having PCOS. Photo Credit: Pixabay
- Foods that are unrefined and natural.
- Leafy vegetables such as spinach, broccoli, bathua, methi leaves, mustard leaves, and drumstick leaves.
- Dark red fruits like crimson grapes, blueberries, blackberries, and cherries.
- Healthy fats like olive oil, avocados, coconuts, and nuts such as pine nuts, walnuts, almonds, and pistachios.
- Herbs such as meethi dana, flaxseeds, turmeric, and cinnamon help keep hormones in control.
- Nuts and seeds such as chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds. Almonds, walnuts, Brazil nuts, pistachios.
- Dark chocolate in moderation.
Also Read: How To Lose Weight Without Being Hungry All The Time
This approach will help prevent excessive hunger or low blood sugar, reducing the likelihood of making unhealthy food choices.
PCOS Breakfast Ideas: 7 Nutritious Recipes To Start Your Day Right
1. Whole Moong Dosa:
This satisfying breakfast option helps alleviate persistent hunger pangs. The dosa is enhanced with a filling made of onions, coriander, and green chillies, which not only adds flavour and texture but also provides antioxidants essential for combating inflammation and maintaining the health of vital organs such as the uterus and ovaries.
2. Oats Porridge:
Oats porridge is an excellent breakfast choice for weight loss and PCOS. Photo Credit: iStock
Incorporating oats into your breakfast routine can be highly beneficial for individuals with PCOS. Oats are rich in a dietary fibre called beta-glucan, as well as essential vitamins and minerals like zinc and magnesium. Known for its weight-loss properties, oatmeal is low in calories and fat but remarkably filling. A nutritious oats porridge can keep you feeling satisfied for an extended period, reducing the likelihood of mindless eating. Indulge in a savoury oats porridge recipe to kick-start your day healthily.
3. Spinach and Dal Idli:
Incorporating dal and spinach into idlis by eliminating rice can help reduce the calorie content, making them a suitable choice for women with PCOS. These meals are not only filling but also healthy. To increase the fibre content, you can add vegetables of your choice such as chopped carrots or French beans. Give it a try, as it is sure to satisfy your taste buds while providing nutritional benefits.
4. Broccoli Almond Soup:
Broccoli and almonds are often included in the PCOS diet plan due to their nutritional benefits. These vegetables and nuts are rich in dietary fibres, vitamins, and minerals that play a crucial role in maintaining hormonal balance, making them highly nutritious but also easy to digest. It promotes weight loss, reduces inflammation, and helps combat insulin resistance, all of which are beneficial for individuals with PCOS.
5. Besan Chilla:
Besan cheelas are healthy and easy to make
A simple besan chilla is an excellent choice for individuals aiming for weight loss. It is commonly recommended in PCOS diet plans due to its nutrient content, which can aid in managing conditions like PCOS. Besan, also known as gram flour, is gluten-free and rich in soluble fibre. It serves as a healthier alternative to refined flour or maida. Additionally, besan is a good source of magnesium, which can help combat insulin resistance. You can easily prepare this recipe for breakfast or enjoy it as a snack.
Also Read: How To Make Yummy Lauki (Dudhi) Cheela For A Healthy Meal (Recipe Inside)
6. Quinoa Khichdi:
While khichdi is typically considered a comfort food and may not be commonly associated with breakfast, substituting rice with quinoa can create a nutritious and low-calorie Indian breakfast option for weight loss. Quinoa is known for its high fibre and protein content, as well as its low glycemic index, making it beneficial for weight management. Additionally, quinoa is naturally gluten-free, adding to its appeal for those with dietary restrictions.
7. Pineapple Citrus Smoothie:
Smoothies are a convenient and efficient breakfast option, providing a multitude of nutrients in a simple way. This particular smoothie is not only delicious but also low in cholesterol and sodium. It serves as an excellent source of vitamin C and manganese, contributing to your daily nutrient intake. Additionally, the smoothie possesses strong anti-inflammatory properties, promoting overall well-being. For added texture and a satisfying crunch, consider sprinkling some nuts on top of the smoothie.
Bottom Line:
Breakfast plays an important role in your diet, especially for individuals dealing with lifestyle diseases like PCOS. It is crucial to make mindful choices when it comes to your morning meal. Starting your day with a nutritious breakfast sets the tone for positive effects in your life and body. Prioritizing a well-rounded breakfast ensures that you provide your body with the essential nutrients it needs to thrive. By making wise breakfast choices, you lay the foundation for a healthier and more fulfilling lifestyle. Along with these dietary changes, it's also important to exercise for 30 to 60 minutes.
About Author: Dr Sushma PS is a renowned chief dietician at Jindal Naturecure Institute, specializing in nutrition and wellness. With vast experience and expertise, she offers valuable insights into healthy living and balanced diets.
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