Lose 5 kg in one month in PCOS

Polycystic ovary syndrome (PCOS) affects pre-menopausal women and is characterized by hormone imbalance. PCOS is an endocrine disorder characterized by irregular periods, male pattern hair growth and ovulation that produce a characteristic appearance on ultrasound. In addition to  tuberculosis and hormonal irregularities, many women with PCOS also gain weight and are unable to easily lose weight. Reducing your weight by 5% -7% over 6 months can help reduce the symptoms of PCOS and increase fertility.Let us now know about weight loss in pcos.

Include protein and produce in each meal :-

Protein and production (fruits and vegetables) are a comprehensive combination of weight loss. These two types of foods will energize your body and increase your weight loss. This is especially important for weight loss in  PCOS, as this condition can make weight loss more difficult. Protein is an essential macronutrient in your body (or the amount of nutrients you need relatively). If you consume too much protein, you may lose weight. Protein is essential for all diets,  it will really boost your weight loss in pcos.  Fat-protein foods include: chicken, lean beef, seafood, pork, beans, lentils, nuts, eggs and low-fat dairy foods. Fruits and vegetables are rich in vitamins, minerals, antioxidants and are generally low in calories. Fill these nutrient-rich foods to maintain a low-calorie diet.

Limit your grain and starch:-

Since many women with PCOS are insulin resistant, it is important to take your carbohydrate intake. Aim to serve about 3 whole grains per day. For example, 1 piece of 100% whole wheat bread is about 1 ounce and 1 serving. 100% whole grains are minimally processed and contain all 3 parts of the grain: bran, endosperm and germ. These parts make a whole grain together. Whole grains provide more health benefits than whole grains. They are a great source of fibre, vitamins, minerals and antioxidants. Brown rice, oats, 100% whole bread or pasta and barley dishes are examples of 100% whole grains.

Eat calorie-controlled foods:-

Weight loss in PCOS involves monitoring your intake, types of foods, and calories. Try to cut your total daily calorie intake to about 500 calories a day. This is roughly the amount of calories that equals about 1 pound of weight loss. Do not consume more than 500 calories per day or eat less than 1200 calories per day. Otherwise it will be tough to make sure you are eating enough nutrition. If you want to see weight loss increase instead of just consuming more calories from your diet, try adding more physical activity to spread more calories.

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