30-Day PCOS Weight Loss Plan: Diet & Lifestyle
Identify a reasonable 1-month diet to lose weight with PCOS. Discover the answer on how to locate a viable and affordable PCOS diet to balance hormones, boost metabolism, and lose weight in a healthy way.
One of the most widespread types of hormone disorders among women now is PCOS. In addition to the unstable periods, mood swings, and pimples, the unreasonable changes experienced by ladies whenever they have the PCOS condition is that they gain weight, especially around the stomach. In contrast to weight loss, weight loss in PCOS will demand a more calculated termination as it is coupled with the insulin resistance and the disproportional hormone system, not to mention the fact that the metabolism will be slowed down.
The bright side is that you can slim down your visible body weight in 1-month of a healthy weight-reducing diet and also treat your symptoms of PCOS using lifestyle modification.
The following article is a detailed plan 1 month PCOS weight loss diet plan, regulates hormones, generates energy, and enhances overall health.
PCOS Diet 1 Month Loss of weight.
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Stabilizing blood sugar level, reducing inflammation and nourishing your body is the key of losing weight with PCOS, not starving. Low carb diet alone can help you lose extra weight and increase fertility and hormonal health.
PCOS Weight Loss Important Principles
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There are some basic rules that should be observed before getting into the 1-month plan:
1. Focus your Diet on Foods with a Low-glycemic Index
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Women with PCOS tend to be resistant to insulin which implies that the body cannot efficiently utilize sugar. Avoiding high-GI foods (white bread, pasta, high sugar foods such as desserts, biscuits and baked sweet treats, and low-fiber foods such as sugar, white rice, instant pasta and dried flour) prevents science spikes in blood sugar level.
2. Increase on More Protein and Fiber
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Foods with protein such as eggs, chicken, fish, beans and foods with high fiber such as vegetables, chia seeds, flax seeds will keep you satisfied longer and minimize cravings and loss of fat.
3. Cut Processed and sweetened food resources
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PackagedSnacks, whiteBread, friedFood and sugary drinks aggravate insulin resistance and inflammation. Getting rid of them is necessitated
4. Have Healthy Fats
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Avocados, nuts and olive oil as well as fatty fish contain the omega-3s that enhance hormone production.
5. Learn to 3-Portion Control
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Rather than missing meals, take small balanced meals at each 3-4 hour interval to regulate the metabolism and address insulin resistance.
1 Month Weight Loss Diet Plan For PCOS
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Below is a sample example of the types of cycles you can perform for 4 weeks. Use portion based on your body's needs.
Daytime schedule (7.00 AM 8.00 AM)
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Start your day with warm water with lemon or fenugreek seeds water (soaked overnight).
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Light stretch or 15 mins walk.
Breakfast
Options:
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2 boiled eggs+ spinach which is sauted
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Chia seeds, flaxseeds, and almond milk as oats porridge
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Besan chilla (pancake made of gram flour) with vegetables
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Greek yogurt with toppings on walnuts and berries
Mid Day Snack
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A spoonful of almonds, or walnuts
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1 apple or pear (of low-GI origin)
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Herbal tea (green tea/spearmint tea for pcos people)
Lunch
Balanced Plate:
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Dry roasted 1/4 cup of brown, or quinoa in a small bowl
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Fish/chicken/tofu/ paneer grilled
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In half of the cups of non starchy food (broccoli, zucchini, beans, spinach)
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Fresh salad (Dressed in olive oil and lemon)
Evening Snack
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Roasted garbanzo OR
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a boiled corn cob OR
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Vegetable soup
Dinner
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Grilled fish or chicken with stall fried Veg. OR
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With spinach and mush-rooms make a paneer/tofu stir-fry OR
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Moong dal + Sai Tofu
Bedtime
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Now get a cup of warm turmeric milk (with almond milk or low-fat milk)
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Do not have any late-night snack to normalize insulin levels
Weekly Adjustments of 1 Month Diet plan
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To avoid boredom and deficiency in required nutrients, you have to rotate your meals on a weekly basis. For example:
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Week 1: The concentration on the oats, lentils, and eggs.
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Week 2: Introduce some more quinoa, chicken grilled and avocado.
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Week 3: Add fiber by using chia puddings, flaxseeds, and smoothies.
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Week 4: have light dinners and enjoy soups and sprouts.
More PCOS Weight Loss Lifestyle Hints
1.Exercise Frequently
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Try to aim for a combination of strength sessions and cardio-time–such as walking, HIIT, yoga, pilates–at least 4 to 5 times per week. It keeps your energy level higher at all times,increases metabolism and help you to be in fit and strong state.
2. Don’t Stress
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PCOS increases cortisol and this worsens the condition. Try meditating, journaling or breathing.
3. Best Sleep
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Aim at 7-8 hours of undisturbed sleep to re-balance the hormones and to contribute to weight loss.
4. Drink More Water
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Have 2-3 liter of water daily. In particular, tea beverages (herbal, e.g. noblest mint, cinnamon, green tea) work best.
What seems difficult about weight loss with PCOS is that you can lose weight dramatically within a month by having the correct diet, performing consistent physical exercises, and relieving stress. Not the fewer calories that you consume but the correct foods, which contribute to stabilizing hormones and improving insulin sensitivity.
Adhere to a PCOS diet program, learn to believe in your personal body, make a small change in your lifestyle at a time--in this way, you will not only lose weight but also will feel better, healthier, and more in control of your symptoms.
Want to have an easier time with your weight loss? Get the Fitoja App and have individualized diet plans based on what you need!
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