Polycystic ovary syndrome (PCOS) is typically earmarked by irregular periods or by no menstruation at all. Women and girls with PCOS typically have multiple cysts in their ovaries, caused by an overproduction of hormones called androgens.

According to medical research, between 33 and 83 percent of women living with PCOS  are also overweight or suffer from obesity.

People with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in the pancreas. It helps the cells in the body turn sugar (glucose) into energy. If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you have insulin resistance, meaning you aren’t able to use the insulin you do produce effectively.

A PCOS-friendly calorie-controlled diet and regular exercise for about 30 minutes per day can help you feel better and healthier, while you gradually lose weight. An ideal PCOS diet is aimed at making you fitter and not just thinner.

What is a PCOS Diet?

Any diet that helps you lose weight is good however, some diets may have specific advantages over others in PCOS patients. The ideal PCOD diet is low glycaemic, with low sugar and nutrient-dense.

What foods should you add to your PCOS diet plan?

Plenty of Proteins: Lean protein should become a part of every meal. Some examples are low fat cheeses, eggs and chicken breasts. Beans and legumes are good sources of protein and fiber as well.

Eat the right type and the right amount of Carbohydrates: Your diet should be whole grain and complex carbohydrates. Avoid refined products like bread, pasta, bakery items like biscuits, pastry, cakes, etc.

A moderate amount of good fat. It is okay to eat a moderate amount of good fat such as that found in olive oil, coconut oil, nuts, and fish. Choose healthy fats and proteins instead of butter, mayonnaise, full–fat cheese, and red meat.

Balanced amount of fruits: Fruits are rich in minerals, vitamins, fiber, but also contain sugar. Have one serving of fruits like apple, pear, orange, berries per day.

Load up on vegetables. Packed with lots of nutrients, fiber, and water; vegetables are great for PCOS patients. Some of the healthy vegetables include lettuce, tomatoes, spinach, broccoli, cauliflower, onions, carrot, squash, pumpkin, and beetroot.

Remember, overcooking actually diminishes the nutrient content of vegetables. Consume vegetables by boiling, roasting, sautéing, or having them raw as salad.

What else can we do?

Space out but don’t skip your meals: It’s usually better to have several small meals and snacks during the day than it is to have a few really big meals.

Reduce Stimulants: Avoid tea/coffee, caffeinated soft drinks, sweets, chocolate, and alcohol.

Check your calories. Even if you are eating all the healthy foods, you need to stay within a calorie limit in order to lose weight. All calories, whether from fat, protein, or carbohydrate, which are in excess of your body’s needs, will turn to fat. This calorie limit is different for every woman and depends on her body weight and daily activity.

A great idea is to stick a list of foods allowed and not allowed on your fridge or anywhere in the kitchen where you can see it.