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Weight Loss Tips
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Weight Loss Tips For Pcos

PCOS or polycystic ovarian syndrome is referred to a condition in which cysts develop on the ovaries. Between 4-20% of women in their reproductive phase of life may suffer from this condition. This condition is characterised by hormonal imbalances, insulin resistance, inflammation, etc. All these together can make weight loss difficult, especially for those women who also have thyroid disorders. PCOS is also the leading cause of infertility in women.

Following are some tips for losing weight with PCOS:

  1. Reducing carbohydrate intake

PCOS is often associated with insulin resistance (35% to 80% cases). In insulin resistance, the cells of the body are unable to absorb glucose from blood in normal amounts, leading to high blood sugar levels. This in turn can lead to higher conversion of sugar to fat in the body and weight gain. Reducing simple carbohydrates intake can directly lead to lowering of insulin levels, thereby reducing carb conversion to fat. At the same time, consuming a low GI (glycemic index) diet reduces insulin resistance and fat storage around the belly area.

  1. Increase protein intake

Protein intake has been shown to improve blood sugar management by giving a feeling of fullness for longer. In addition, it also helps in losing weight. But remember that total protein intake should not exceed more than 40% of total calorie intake, as very high intakes can cause increased stress on the kidneys.

  1. Include nuts and seeds

Nuts and seeds are powerhouses of healthy fats, vitamins and minerals like omega 3 fatty acids, zinc, iron, selenium, etc. Seeds like pumpkin, sesame, flax and sunflower have been shown to bring about a balance between the reproductive hormones.

  1. Reduce sugar consumption

Refined sugar, jaggery, honey all are high calorie foods with high glycemic indices and thus should be avoided. Added sugars also increase weight and insulin resistance. Research also shows that women with PCOS have higher blood sugar spikes on ingestion of sugar as compared to women without PCOS.

  1. Get physically active

Exercise has been shown to help at multiple levels; be it weight loss, improved insulin sensitivity, better hormonal health, etc. Therefore it is important to invest at least 30-40 minutes daily for exercise.

  1. Get adequate sleep

Inadequate sleep increases levels of hormones like cortisol and ghrelin, that increase the feeling of hunger. It also leads to increased inflammation in the body. Our bodies carry out repair of damaged muscles and detoxification while we are asleep. Thus getting enough sleep is an important part of not just your weight loss, but also your health journey.

If you have PCOS and would like to lose weight, or improve your fertility, and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Diet & Lifestyle Tips
Categories best Dietitians and Nutritionists in Delhi

Diet & Lifestyle Tips To Reverse Fatty Liver

The liver is one of the main organs of our body. It carries out very important functions like:

  • Protein synthesis
  • Detoxification
  • Storage of glycogen, vitamins and minerals needed for various functions in the body
  • Bile production and secretion that plays a major role in cholesterol metabolism

Fatty liver is also known as hepatic steatosis. In this condition excessive fat gets deposited in the liver which affects its function. A number of reasons can lead to this: excessive alcohol consumption, drug abuse, obesity, uncontrolled diabetes, bad dietary and lifestyle habits.

It is important to treat any kind of liver disease, otherwise it can lead to life threatening consequences. A few simple changes can ensure that your liver gets back to its best health.

1. Give up alcohol

Each time you drink alcohol and it enters the liver, some of the cells die. Prolonged alcohol intake in high quantities can damamge the ability of the liver to regenerate and repair itself.

This ultimately leads to permanent liver damage.

2. Include healthy fats

Healthy fats from oily fish, avocados, olive oil are all rich in omega 3s. these fats reduce the amount of fat deposits in the liver, boost your HDL or good cholesterol levels and decrease your triglyceride levels. All of these combined, help your liver heal.

3. Include antioxidant rich foods

Antioxidant rich foods include fresh fruits and vegetables, especially green leafy vegetables, blue and purple coloured fruits and vegetables, nuts and seeds.

Antioxidants reduce the inflammation and oxidative stress while improvin insulin resistance. Research has shown that people with liver disease who eat antioxidant rich foods daily have better liver markers over time than those who don’t.

4. Foods to be avoided

When suffering from fatty liver disease, one must avid the following:

  • Sugar: this increases the blood sugar levels which in turn increases the fatty build up in the liver.
  • Fried foods: these are high in fat and calories
  • Added salt: this is true especially for people with hypertension. Too much salt can make fatty liver worse.
  • Refined flours: they lack fibre and have a high glycemic index thereby can worsen fatty liver
  • Red meat: these are high in saturated fats and thus detrimental for liver health

5. Exercise

Getting physically active along with dietary changes will help in losing weight, lowering your lipids and better blood sugar levels. All of these together will help in healing your liver.

6. Manage insulin resistance or diabetes and lower your cholesterol

Uncontrolled diabetes and high triglyceride levels, increase the fat deposits in the liver which worsens an already troubled organ. activity along with dietary changes will help manage diabetes thereby in healing the liver.

To know more or if you need further help, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

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