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Here are a few ways to lose weight safely with PCOS-
- Increase lean protein in your diet
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Increasing the lean protein intake has a significant effect on blood sugar and insulin levels. For this matter, lean meat, chicken, fish and dairy are key components of a PCOS-specific diet. These will not only keep you fuller for a longer time, but will also improve the symptoms of PCOS. You can also try egg yolk, which improves the symptoms of this syndrome.
- Eat inflammation-reducing food
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Include a lot of tomatoes, spinach, almonds, walnuts, olive oil and fruits in your daily diet as inflammation is partly responsible for hormonal imbalances in PCOS and these food options will help minimize it. You can also try Omega-3-rich foods, especially fish. However, if you do not eat fish, then try flax seed, eggs and soybeans, which are equally healthy Omega-3 fatty acid’s sources.
- Get a regular dose of Vitamin D
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Women with PCOS usually have low Vitamin-D levels. The correction of Vitamin D deficiency is very effective at improving insulin resistance. Try to include fish, mushrooms, milk products, cereals and fruit juices in your diet, so that the body can absorb Vitamin D in the best way. You can also take Vitamin D supplements to increase the absorption of it. The supplements provide Vitamin D in the form of D2 or D3 and it is processed the same way as our skin.
- Take enough iodine
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The iodine supplied by iodized salts is extremely essential for your ovaries as well as thyroid. So, eating foods rich in iodine can be really helpful to properly metabolize the energy derived from food. So, include sea vegetables, raw milk, raw cheese, organic yogurt, organic potatoes, Himalayan pink salts, etc. in your diet to maintain a proper and regular supply of iodine to your body apart from the one that you are getting from salt.
- Follow a low glycemic index (GI) diet
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Foods with a low glycemic index do not cause insulin levels to shoot up as they get digested by the body more slowly than the normal carbohydrates. So, try and include legumes, whole grains, nuts, seeds, starchy vegetables and unprocessed low-carbohydrate foods. This will be highly beneficial for your weight loss program during PCOS.