On Facebook if u will search, u will get Manny posts regarding PCOS diet.
They can help u out further.
HEALTHIFY ME app can be also useful for you dear
Health Tips
PCOS advice
Lifestyle measures- This is advocated as initial
management and as an adjuvant with any other
modality:
• Diet – Achievable goals such as 5% to 10%
weight loss in those with excess weight yields
signifi cant clinical improvement
• Overweight and obese: Advocate an energy
defi cit of 30% or 500 - 750 kcal/day (1,200 to
1,500 kcal/day)
• Individualized approach for tailoring of dietary
changes: consider food preferences, avoid unduly
restrictive and nutritionally unbalanced diets
• Reduce carbohydrate to only 40% of total
calories (130gms/d)
• 3 main meals / 3 snacks
• Avoid refi ned carbohydrates and sugars in
processed foods
• Increase fi bre content in diet by increasing
fruit and vegetables / oat bran / barley
• Increase of intake of omega 3/6 fatty acids –
fi sh / nut / olive oil
• Never skip breakfast / meals. Eat breakfast
within 2 hours of waking up.
• Exercise –
• For modest weight-loss, prevention of
weight-regain and greater health benefi tsA minimum of 250 min/week of moderate
intensity activities or 150 min/week of vigorous
intensity or an equivalent combination of both,
and muscle strengthening activities involving
major muscle groups on 2 non-consecutive
days/ week
• For maintaining healthy lifestyle- At least 60
minutes of moderate to vigorous intensity physical
activity/ day, including those that strengthen
muscle and bone at least 3 times weekly