PCOD (Poly Cystic Ovarian Disease) is a common hormonal disorder in females. PCOD or Poly Cystic Ovarian Disease is characterized by elevated androgen levels, menstrual irregularities and/or presence of small cysts on one or both ovaries. By cyst, I mean abnormal, fluid or air-filled sacs that can develop in tissues. Whether we require a specialized diet plan for PCOD, I will discuss it later in this blog.
The increase in Androgen hormonal level in females gives rise to male like characteristics like deepened voice and excessive hair growth in body (Hirsutism.) Apart from such symptoms females also face acne, hair fall, irregular menstrual cycles and weight gain. It is not necessary that every female will suffer from these symptoms. Almost 80% of women have been seen facing these issues but rest 20% females remain symptom free.
PCOD or Poly Cystic Ovarian Disease can lead to various other diseases. Some examples are endometrial cancer, cardiovascular disease, dyslipidemia, type-2 diabetes mellitus. Till date many researches have been conducted to know the exact reason of PCOD occurrence. But it is still unknown.
Insulin resistance:
In simple words, Insulin decreases the sugar or glucose level in blood by transferring it to the muscle, liver and fat cells. Insulin does this action with the help of its receptors present on each cell. These receptors take the signals from Insulin and allows glucose entry inside the cell from the bloodstream.
Now our pancreas will again release insulin whenever we will eat protein rich diet. Proteins are broken down into amino acids inside our body. Insulin takes up these amino acids and send them to muscle and liver cells. That is why it has another name, “Anabolic Hormone” as amino acids are responsible for muscle building and various other functions.
I have nicely explained it in my article “Roti or Rice- What should we eat for Diabetes and Weight loss?” A common man tends to eat carbohydrates or sugars every day. This puts undue pressure on pancreas to produce more insulin. So that transfer of high amount of glucose can take place inside the cells. Moreover, damage to insulin receptors occurs due to sugar’s nonstop usage. Because of which further insulin signaling is hampered.
“Insulin resistance state”
This state of the body is referred to as “Insulin resistance state” where insulin receptors are unable to take signals from insulin. This means that insufficient amount of glucose and amino acids will enter muscle cells and liver cells. That is why people feel weak, tired, lethargic and restless. I can say that Insulin resistance state is not a disease but more of a lifestyle disorder. It happens due to poor quality lifestyle and unclean eating habits.
Now you must be thinking that what Insulin has to do with PCOD or Poly Cystic Ovarian Disease? I must tell you that continuous spiking of insulin leads to decrease in level of oestrogen hormone and increase in level of androgen hormone in females.
Genetic:
Yes, PCOD or Poly Cystic Ovarian Disease does have genetic reason for its occurrence. But there are also lifestyle and environmental factors that play a vital role in its existence. If someone’s sister or mother is facing or had a history of PCOD (Poly Cystic Ovaries Disease) disease, such female is likely to suffer from PCOD or Poly Cystic Ovarian Disease. I will again clarify that females can control this disease by keeping their nutrition clean and lifestyle active. The biggest example is me. I have had a history of PCOD but the exercises and the nutrition I have been following since years have made it possible to vanish PCOD from my life.
There is not a specific PCOD diet plan available in the world. People providing such diet plans specially for PCOD are just playing with people’s brain. The only solution for metabolic disorders is to follow an adequate protein and fat rich diet with less consumption of carbs.
Apart from active lifestyle, nutrition plays an important role in saving from PCOD or Poly Cystic Ovarian Disease. If you consume high amount of carbohydrates throughout the day, this will definitely lead to increased insulin levels in your body. The risk of occurrence of PCOD or Poly Cystic Ovarian Disease increases. So, females can avoid it by following a Correct Clean Nutrition.
Things to Follow in PCOD:
Many females facing PCOD or Poly Cystic Ovarian Disease consult doctors, dietitian, clinical nutritionist for the cure of this disease but they do not get any solution. In this blog, I am not claiming that eating correct clean nutrition will cure this disease. But one thing I can assure that it will definitely give you better results. And who knows, it may cure it as well. If a female really wants to get rid of PCOD, she needs to work on two things. Adapting an active lifestyle and improving the nutrition quality.
It is difficult to eliminate Carbohydrates at once but at least one can minimize its intake. The diet which can give you a solution is protein and fat diet. You must know that hormones are made up of proteins and fats viz. sex hormone i.e., oestrogen and testosterone are made up of fat. If raw material is not available then it gets difficult for our body to produce such hormones.
In order to keep the levels in optimal state, we must provide the raw materials which are fat and protein. Every cell of our body majorly contains proteins and fats. I have already explained it in my blog, “Importance of Protein and Amino acids” and “Know about Good Fats vs Bad Fats.”
Diet Plan:
Many people may disagree with the above statement but this is the truth. If it is not, then why people seem to be suffering more from so many metabolic diseases specially the young population! There are so many videos and articles over internet claiming to cure PCOD with some exercises and a diet plan. The diet plan mostly focuses on soups and salad consumption. It compels one to starve in order to lose weight and eat carbohydrates which does not make sense.
The best solution is to have adequate protein and fat rich diet with minimal consumption of carbohydrates. Females suffering from PCOD are prone to get diabetic so they must avoid sugar or carbohydrate rich food sources. It is necessary for them to keep their insulin levels in control. The diet should contain food sources such as Chicken, Fish, Mutton, Meat, Eggs, Paneer, Milk and dairy products. Any plant-based food source contains high amount of carbohydrates and very low amount of protein and fats. To give examples: pulses, legumes, grains etc.
Examples:
In 100gm of lean meat = 20gm protein, 0-5 gm fat, 0 gm carbs along with vitamins and minerals.
100 gm of Cow paneer = 15 gm protein, 15 gm fat, 5 gm carbs along with vitamins and minerals.
In 100 gm of Buffalo paneer = 20 gm protein, 15 gm fat, 5 gm carbs along with vitamins and minerals are present.
In 1 medium sized egg with yolk: 6.5 gm protein, 6.5 gm fat, 0 gm carbs along with vitamins and minerals
Now it’s your time to do some research on pulses or dals and see their nutrients label. Are they rich in Carbohydrates that is sugar or not?
One can also have anti-inflammatory supplements. viz. Alpha Lipoic Acid (ALA) which mimics insulin after a certain dose (600 mg). Omega-3 capsules or Curcumin supplements are one of the best available anti-inflammatory options in the market. Consuming turmeric with milk is also advisable.
Conclusion :
Whenever you eat protein & fat sources such as paneer or egg made in butter or ghee all alone, you can’t eat excessively. But addition of carbs such as paneer parantha, egg sandwich etc. create the problem. Eat whenever you are hungry and stop eating once your body gives you signal of satisfaction. Trust me, you do not need a kilocalorie-based diet or so called PCOD diet plan because your body is a smart machine made by the supreme power, God. It is your best friend who gives signals when to eat and to stop.
