Poly-Cystic Ovary Syndrome (PCOS) affects many females, especially during their adult years. When this health condition occurs it can result in more problems than just pain and infertility. Even if many signs and symptoms are controlled by medical means PCOS frequently results in unwanted weight-gain. To complicate the situation even more PCOS also makes it very difficult to get rid of excess body fat. Here is a simple PCOS Diet Plan that can help...
People who are dieting to lose weight can speed up the process by eating the proper portions. There are also certain foods that help to boost the body’s metabolism and make you burn calories faster. This guide will show you the five best foods to eat on a diet so you can lose weight faster and with greater ease. The five best foods for weight loss The following foods are ranked the highest in...
Poly-Cystic Ovary Syndrome (PCOS) affects many females, especially during their adult years. When this health condition occurs it can result in more problems than just pain and infertility. Even if many signs and symptoms are controlled by medical means PCOS frequently results in unwanted weight-gain. To complicate the situation even more PCOS also makes it very difficult to get rid of excess body fat.
Here is a simple PCOS Diet Plan that can help anyone shed that excess weight. This diet will even help boost your fitness level, and it is so easy to follow.
Reduce Carbs/Increase Protein Intake
Healthy weight-loss diets provide higher amounts of protein and decrease the daily carbohydrate consumption. One recent medical study tracked the results of dieters who also suffered from PCOS. When participants were given high protein foods to eat they lost more weight than participants who were following a diet with slightly lower levels of protein. The most effective weight loss results were achieved when protein comprised 40% of the daily calorie count.
Make sure that your meals include a meat, or a meat substitute each day to increase your protein intake. Limit starches such as breads, rice and pasta. It is also possible to increase protein levels by incorporating tofu and protein powders into your daily meal plans.
Exercise Is Essential for PCOS Weight Loss
The effectiveness of intense exercise is lessened when PCOS is present. However regular exercise sessions can help you prevent the onset of diabetes which often affects women with PCOS. Even moderate walking or low-impact body stretches will help you control the negative side effects and uncomfortable symptoms that are strongly associated with poly-cystic ovarian syndrome.
Increasing Fiber in your Diet
Additional fiber is extremely important for women who are battling PCOS. Leafy green veggies, root vegetables, legumes, lentils and beans can all bring extra fiber to your plate. Even fresh fruit has a substantial amount of natural fiber that can help boost your digestive regularity. Fiber also has a critical role to play in any weight-loss regimen.
Foods to include in your diet include such healthy options as radishes, chickpeas, grapefruit, berries, soy beans, apples, broccoli, turnips, peaches and bananas. There is no need to gorge yourself on fiber-rich food choices. Just be sure that your daily meals include at least three or more servings of these foods. For the best weight loss results your diet should consist of 25-35 grams of fiber.
Taking it all in Stride
A 5-15% weight loss goal should be structured over a time period of 3-6 months for those who are dealing with PCOS.
It may also be helpful to restrict many dairy products from your meal plans. If you are going to enjoy some dairy items in your PCOS diet then opt for healthier choices such as low-fat yogurt, string cheese, skim milk and cottage cheese.
Restrict your daily meals to a total of 1400-1800 calories.
Limit consumption of those enriched carbs and saturated fats.
Include regular exercise in your daily regimen.
Increase the amount of protein that you consume each day.
Reduce or eliminate excess salts and sugars from your meals and snacks.
Choose foods that are unprocessed, raw and natural whenever possible.
People who are dieting to lose weight can speed up the process by eating the proper portions. There are also certain foods that help to boost the body’s metabolism and make you burn calories faster. This guide will show you the five best foods to eat on a diet so you can lose weight faster and with greater ease.
The five best foods for weight loss
The following foods are ranked the highest in promoting weight loss quickly. There are many out there, but we’ve chosen the ones that will give you the extra punch that is needed to drop the pounds and stimulate your body to start taking off the weight.
Salmon and other fish contain omega 3s which are essential fatty acids that are a good type of fat that your body needs. In addition, they provide you with the lean protein that your body needs to build more lean muscle mass. Muscle burns fat faster than fat, so the leaner you become, the faster you burn extra calories.
2. Brown Rice
When dieting, brown rice is the superior option to white rice. One half cup will give you 1.7 grams of what is known as Resistant Starch. We need carbohydrates in our bodies on a daily basis, and this is one that actually boosts the metabolism so your body can more efficiently burn fat. Brown rice is filling, so you won’t feel as hungry and it is low in calories. You get multiple benefits from eating brown rice in your weight loss diet. If you’re looking for a Resistant Starch for breakfast meals, oats are an excellent choice to start your day feeling fuller and more satisfied. It can help curb the urge to reach for a less healthy higher calorie snack.
3. Black beans
Black beans provide you with 15 grams of protein. They are an excellent alternative to red meats whch contain animal fats and significantly more calories. The protein from black beans can give you the necessary nutrients to help build lean muscle mass, triggering a faster calorie burning rate, and help you to feel fuller and more satisfied. The recommended portion is one cup per serving.
Avocados contain oleic acid, found in monounsaturated fats. These are the type of fats that are healthy and provide you with several benefits when dieting for weight loss. They help you to feel satisfied and full. Keep your serving size at 1/4 to 1/2 avocado per day. You can eat them as a snack in between meals to curb hunger and cravings. Avocados also contain protein and fiber for added nutritional benefits.
Blueberries are considered to be a super food, and an excellent choice when dieting. One cup of fresh blueberries contain 80 calories and provide 4 grams of fiber that help you to feel full. Blueberries are packed with antioxidants and they are well known for their anti aging effects on the body. They also help to eliminate free radicals which are the compounds that can lead to the development of many different diseases and illnesses. You give your immune system a boost with a healthy serving of blueberries.
Food combinations for optimum weight loss success
Now that you know about the 5 best foods to eat when dieting, you can use them in a variety of combinations to make meals more interesting, tasty and beneficial for weight loss. Brown rice can be combined with salmon and other healthy low calorie foods such as Broccoli or asparagus. Black beans can be used in casseroles or in salads, low calorie chili and other dishes.
Avocados are a great stand alone food for curbing food cravings, but you can also cut them up and use in salads and casseroles for added flavor and to achieve more of a feeling of fullness. The monounsaturated fats help to send a signal of fulness to the brain so you won’t be tempted to eat larger portions at meal time.
Blueberries make a great snack by themselves, but you can also combine them with low fat yogurt, sprinkle them over cooked oats for breakfast, or use them in a variety of combinations such as fruit parfaits made of yogurt,blueberries, strawberries, raspberries or other fruits and berries that are low in calories.
You can hasten your weight loss without sacrificing great taste and satisfaction from your meals and snack. Knowing the 5 best foods to eat on a diet, how much of each to eat, and how to combine them for the best results will place you on the fast track to weight loss.
So you just had your bundle of joy. He or she is the most perfect thing you have ever laid your eyes on. You are now living a life of sleepless euphoria and you can’t imagine life getting any better than this. You have the nursery in perfect order from color coordinating the wardrobe to the complete Beatrix Potter collection of books that you will read to your tiny little miracle. You have worked tirelessly in making sure you take your vitamins, eating well, for two, of course and getting plenty of rest. You planned everything out to complete perfection but one thing that you might have left out was how to lose those pesky extra pounds that comes with having a baby. Don’t worry, with a little work, you will be back to pre-baby body in no time. Below are a few tips to ramp up your body into a calorie burning machine.
Tip #1 Breastfeeding
Breastfeeding is the most healthiest thing you can do for your baby but did you know that you can also lose weight as well? Breastfeeding can burn 600 to 800 calories a day. Although you need to increase your calorie intake by 500 calories while you breastfeed, you are still burning more than your initial increase.
Tip #2 Weight Lifting
Weight lifting is an incredible way to speed up your metabolism. If you are not able to go to the gym or you don’t have weights at home, there are plenty of things that you can do with your baby increasing your bonding time while losing weight. Some examples are forward lunges holding your baby to your chest, squats while holding your baby to your chest. Get creative if you don’t have a gym and you will be surprised the things you can use to lift weights at home.
Tip #3 Water, Water and More Water
I know, I know, it’s a constant hassle to go to the potty especially with a new born but drinking water flushes toxins out of your system, increases metabolism, suppresses your appetite and helps reduce water weight. Drink water throughout the day as well as a large glass before every meal. You might also want to try a detox water diet where you infuse fruits and vegetables.
Tip #4 Plan Ahead and Make a Menu
Having a newborn means more time at home, at least in the first 6 weeks so plan ahead and make a menu. Stock your refrigerator with nutritious food and leave the boxed food and processed food on the grocery shelves. Take time when baby is sleeping, which is a lot during the first six weeks, to prepare meals in advance and freeze them. Also, clean a prepare healthy snacks like carrots, celery, and strawberries and put them into containers that you can reach for as an in between snack.
Tip #5 Don’t Skip Meals
As tempting as it is, skipping meals is the worst thing you can do for your weight loss. In fact the more you eat, the more you will lose. Now before you go off and start binge eating remember rule #4. Your eating has to consist of nutritious food. The more food you fuel your body with, the more the metabolism has to work to break down the food. On the other hand, if you starve your body, the opposite will happen and the body will store the food you feed it as fat.
Weight loss is achievable through having a optimistic attitude toward yourself. You can achieve your goal weight and maintain a healthy lifestyle for yourself and your new bundle of joy. Believe in yourself, never give up, never give in!