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Oct 294 min read

From Struggles to Strength: Reena’s Journey in Managing PCOS and Enhancing Gut Health with Nutrition by Deepika Chalasani, Leading Nutritionist in Hyderabad.

CASE STUDY & SUCCESS STORIES


Name: Reena

Age: 17 years

Location: Hyderabad


Case History: Reena, a 17-year-old fitness enthusiast, had been managing PCOS with birth control pills for the past two months. Alongside her PCOS, she struggled with a poor relationship with food and tended to binge eat. Despite her demanding workout routine, which required significant energy, her diet heavily focused on high-protein foods such as eggs, whey protein shakes, and chicken for both lunch and dinner. Even though she was consuming three times the protein her body needed, she still had trouble improving muscle mass and reducing body fat.


Reena also experienced frequent sugar cravings, which she found difficult to control, leading to occasional binges on sugary foods. Additionally, she was dealing with constipation and chronic bloating which used to happen most of the time before exercise, during exercise, and after meals. Therefore, she sought a diet plan that would help her manage her PCOS, alleviate constipation and bloating, reduce her sugar cravings, maintain her muscle mass, and reduce her body fat.


Approach by the best nutritionist, and dietician in Hyderabad, Telangana, India Deepika Chalasani:

After evaluating Reena's food intake, we found that her diet was heavily focused on high-protein foods which were three times more than required such as eggs, chicken, and whey protein, but lacked dietary fiber, probiotics, and fruits. She also experienced frequent sugar cravings, whether between meals, after meals, or before. To address this, we educated her on healthier ways to enjoy sweets and introduced alternatives like fresh fruits, figs, date seed cubes, and prunes.


Based on her training needs, we started with a protein intake of 1.2 grams per kilogram of body weight and gradually increased it to 1.4 grams per kilogram. We included high-quality protein sources such as chicken, eggs, and fish. To ensure sustained energy for her workouts, we incorporated complex carbohydrates like oats, quinoa, and brown rice into her diet. Reena used to consume a full meal, including eggs, whey, and protein, before her morning workouts, therefore we also guided her on the benefits of fasting and feasting periods, explaining how working out on an empty stomach can promote fat utilization as an energy source and help alleviate digestive issues.


Since Reena was consuming 5 liters of water daily, we advised her on the risks of excessive water intake, such as water toxicity, electrolyte dilution, kidney strain, frequent urination, and electrolyte imbalance. We recommended 1 glass of water every hour and reduce her intake to 3 liters per day and spread her consumption throughout the day by sipping water gradually rather than drinking large amounts at once. Additionally, we suggested avoiding water intake 30 minutes before and after meals to aid digestion.


We incorporated dietary fiber into Reena’s diet through fruits, vegetables, and salads. We emphasized the importance of fiber and advised her to consume fruits either first in a meal or as a standalone snack, followed by the rest of the meal. Similarly, she should eat salads first before the main course. We also highlighted the significance of maintaining a 3.5 to 4-hour gap between meals to support optimal digestion and overall health.


We added healthy fat sources to Reena's diet, including chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, and hemp hearts, to ensure she received essential fats. Additionally, we recommended using cold-pressed groundnut oil for cooking and advised against deep-frying vegetables. Instead, we suggested steaming and sautéing, while avoiding overcooking to preserve nutrients.


These dietary changes were implemented to optimize her training, address nutritional requirements, and enhance overall health, aligning with her active lifestyle and fitness goals.



Results

Within two weeks of following the diet, Reena noticed significant improvements in her symptoms. She successfully managed her sugar cravings and found that working out on an empty stomach, followed by having breakfast afterward, greatly alleviated her bloating, acidity, and other digestive issues.


She feels more energetic, and her bloating improved which otherwise used to happen most of the time before exercise, during exercise, and after meals and she felt lighter after meals, reflecting a positive impact on her overall well-being and making her manage her daily activities more efficiently. Now she was able to do her training efficiently, because of the balanced nutrition focused on her active lifestyle and her body requirements, she found improvement in her brain fog and her constipation also started to improve. Now with the right amount of protein which was less than what she was consuming before she was able to improve her muscle mass and also with balanced nutrition and the right protein, she was able to reduce her body fat which also improved her exercise performance and her training.


Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach, and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, the best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943


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