by Weight loss is a difficult task! It becomes even more of a challenge if you have polycystic ovary syndrome, or PCOS. It is one of the most common conditions in women of reproductive age. Studies have shown that the hormonal imbalance, insulin resistance, and inflammation caused by this condition can make it difficult to lose weight. However, if you exercise and eat right, you may be able to lose weight with PCOS. Therefore, your PCOS diet should include a well-balanced diet that contains all the nutrients.
According to a study published in John Hopkins Medicine, diet plays a key role in managing PCOS. Another study published in Stanford Medicine found that eating a healthy breakfast can help women with PCOS manage symptoms. So Health Shots asked nutritionist Avantii Deshpande for some PCOS weight loss breakfast ideas.
Why is it important to eat a healthy breakfast if you have PCOS?
Several studies have found that losing even 5 percent of weight can help you control PCOS symptoms, including insulin resistance, restore ovulation, reduce acne and hirsutism, improve mental health problems, and reduce inflammation. . Deshpande points out that meals should follow the healthy plate method, as recommended by a study from Harvard University. This means that “each and every meal should contain all of the food groups including the fruit and vegetable group, protein, good fats, and healthy carbohydrates.
Your breakfast should be a combination of the food groups as much as possible, as it will ensure that you start the diet off right and help reduce the symptoms of PCOS, says the nutritionist.
Also read: 7 expert-recommended tips for managing PCOS at home
Weight Loss Breakfast Ideas for People Struggling with PCOS
The nutrition expert shares some breakfast ideas so that you are well nourished and lose weight at the same time, as the expert suggests.
1. Eat breakfast on the go
Never skip breakfast even if you are getting late. If you don’t have time to sit down and eat breakfast, make it right and take it on the go. Deshpande suggests eating oatmeal and milk overnight and topping it off with fruits and seeds in the morning. Another idea is to make a nut milk shake that contains fruits, vegetables, and seeds. You can take it on the way to work.
2. Prepare a breakfast rich in protein and carbohydrates
If you rely on upma, poha, or aloo parantha for breakfast, you should know that these foods contain little to no protein, an important nutrient for PCOS patients. Have a bowl of curd or a glass of buttermilk to start your day with some protein. You can also make eggs with chapati, idli or dosa with sambhar or even dal dosa for breakfast. Combine fruit with this separately. A protein breakfast will keep you full for longer, and you won’t crave sugary foods, recommends the nutritionist.
Also read: 7 protein-rich foods to include in your diet
3. Eat a breakfast rich in probiotics
Adding probiotics to your morning meal can help promote a healthy gut. It can also help reduce inflammation and boost immunity. Some of the best probiotics that you can add to your diet for weight loss include buttermilk, curds, milk kefir, and fermented vegetables.
4. Add more foods with omega-3 fatty acids to your breakfast
Getting a daily dose of omega-3 fatty acids in your diet can help you get back on your weight loss path. Deshpande points out that eating a breakfast rich in omega-3s will help reduce inflammation and keep you fuller for longer. Seeds and nuts are some of the best foods rich in omega-3 fatty acids.
The best way to lose weight if you have PCOS is to eat a diet that nourishes the body. Also, plan your meals well to ensure you’re on the right track on your trip.
