Hey Piyali here,
and welcome back to my Blog. Today I'm sharing a PCOS and diabetic friendly diet plan to lose weight fast .The aim of this meal plan is a lifestyle modification improving insulin sensitivity and lowering body fat levels .So apart from following this meal plan you also need to put in an effort to exercise meaning consistent and regular exercise and that does not mean you need to do a high intensity workout one day and keep the next day moderate exercise .Regularly is the key here a 35 to 40 minute walk would be ideal to start with.
PCOS is a hormonal disorder causing
enlarged ovaries with small cysts on the
outer edges the exact cause is unknown
but it is considered a hormonal problem,
genetics and environmental factors are
believed to be involved in the development of PCOS. PCOS is also negatively affected by diet and lifestyle so with this meal plan let's heal PCOS with food .Much of you know PCOS in detail ,so I am NOT going in
depth about it but I will be sharing some tips and why I use certain food in this meal plan so guys please listen carefully .
PCOS tyrol is also a hormonal disease which can also be healed to an extent with food and this plan can also be
followed by those with thyroid and diabetes .Now what does PCOS and diabetes have in common, well both are connected with excess fat and insulin resistance excess fat may result in insulin
resistance and insulin resistance may
result in diabetes or PCOS. So by removing excess fat and improving insuli sensitivity you will actually make it easier for your ovaries to breathe and it is also going to take a lot of work from your side to in the
form of regular exercise and clean eating.So let's get started with a diet
plan which will help you to lose 5 to 10
kgs if you stick to my suggestions. I will be sharing more meal plan which will be thyroid PCOS and diabetic friendly. Do you know which meals are most suitable for your condition?
Now start your day with marina Juices,
make marina juice with fresh marina lid.
Now if freshly they are not available
you can use dried and powdered leaves
which is available online.
After this both for a certified to 40-minute walk or do yoga exercise is a must
inhaling pc oil and the reason why I mentioned earlier that you need to put
in an effort to now for those who can't
go outside and walk due to weather
conditions and the like there are many
work at home videos on YouTubeor articles which you can do at home and the comfort of your own room. I will update on this in the biloba so please do check it out to heal yourselves with food .You need to go gluten free and that means no refined wheat products like moraga pasta no refined sugar and oil no processed food like biscuits, cakes ,soft rings etc avoid milk, ice creams and anything made with milk .And the good news is you can have
homemade curd, homemade paneer and
healthy fats like Desi Ghee coconut oil
ground nut oil ,olive oil, mustard oil,
ginger oil etc and remember that you
should be having whole grains and not
refined and if you wish to have homemade
whole wheat roti then it is best to have
it for breakfast. Stress is another big factor related to PCOS and thyroid Tulsi or holy basil is an adaptogen and is an excellent stress reliever. Tulsi can also help reduce symptoms of PCOS due to its anti androgenic properties ,it will manage
infinitely and aids in weight loss .It also has antioxidants and anti-inflammatory
benefits. to make smoothie into my
blender I am adding in frozen banana
leaves which is also known as holy
basil, flaxseed, homemade curd and water.
Now blend is on high speed until everything is nicely mixed and combined
smoothie bowls. Need some topping and the toppings and ingredients I used in this
smoothie Bowl works well in the healing
process of PCOS .Now pour the blended
smoothie into a bowl and top it with
sliced almonds you can also use a cashew
nuts instead then sprinkle in chia seeds
and a cocoa nib then sprinkles finely ground cinnamon powder and my homemade turmeric tea mix and lastly garnish it with a sprig of full silly and my
healthy easy Tulsi smoothie is ready to
serve. This smoothie Bowl is packed with
antioxidants omega-3 protein fiber and
essential fats and it will keep you fuller for a longer time now moving on to mid-morning snack. Have some pomegranate seeds or any fruit which is in season in the place you live .Moving on to lunch and serving a bowl of spicy raggy porridge, it is pricey and filling and you don't need any side dish to go with this raggy is gluten free and one of the best non-dairy sources of calcium compared to any other grains. It is high in dietary fiber and it's low glycemic index lessen food cravings and drag is also a natural source of vitamin D .The dietary fiber and raggy keeps you feeling fuller and prevent unwanted cravings and does help in weight loss.Raggy lowers blood sugar levels in the
body by activating insulin and it is a
great breakfast or lunch option. Now to
make this ragi porridge heat a pan lightly and add in raggy flow likely roasted for about a minute or two then add in water and stir well ,So that no lumps are formed add in grated coconut and salt and mix well, and allow it to thicken on medium to low flame add in turmeric powder mix well and add in pepper powder and again mix well ,allow it to cook for about a minute and then switch off the flame .Now for the tadka, I have some sliced coconut pieces one shallot one green chilli a sprig of curry leaves and to hold red chillies, now heat a pan or a kadai with 1 TSP coconut oil and in jeera and maytee seeds and once the data starts to flutter add in the sliced
coconut pieces and allow it to toast a
little .This will give a nice crunch to the porridge add in the sliced shallots green chilli whole red chillies and curry leaves mix it well and pour this over the cooked porridge, mix well and serve it warm as an evening snack ,have a small handful of cashew nuts or roasted peanuts. Have dinner by 7:00 p.m. and for dinner and serving a bowl of sunny polished white rice with moong dal and Lockhee curry .The rise ,am using is semi milt meaning it has some brand left the white rice which is more commonly available is fully polished and does not have any brand .So try to use semi polished white rice or brown or red rice or black flies or even basmati rice,
always look for some brown specks in
your rice . With PCOS you need more carbs and whole green gives the much-needed fiber which leads to a slow and steady rise of blood sugar this rice bowl is filling and light on the stomach now exercise is a must and regular exercise means stronger ovaries and that will help in balancing our hormones and that also means less bloating ,mood swings and cramps. Sleep is another important strategy try to sleep at the same time every day and wake up at the same time a regular bedtimes and late
night outs. write to her voice on your
hormones so you need to compromise and
get a nice peaceful sleep remember late
nights also mean a bloated body and
sugar cravings in the nexk morning ,so get that eight-hour regular sleep and that matters a lot in dealing PCOS .This meal plan has three small meals and three large meals and hence you will not feel hungry throughout this plan. Do let me know if you like to read more such articles and comment below your suggestions .
Thank you for reading and until next time take care
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