Weight Loss

Syndrome X Diet Plan (Metabolic Syndrome Diet Chart India)

Stuck with Metabolic Syndrome? Follow our Indian diet to get your metabolic problem under control. Metabolic syndrome, also known as Syndrome X, is a group of metabolic disorders. Syndrome X diet plan (Metabolic Syndrome Diet Chart India).

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According to the American Heart Association, you have metabolic syndrome if you have more than 3 of the following conditions;

Causes of Metabolic Syndrome

The exact cause of metabolic syndrome is unknown. The main factor affecting metabolic syndrome is insulin resistance. In insulin resistance, there is an excess of circulating sugar, leading to high triglycerides, high fasting blood sugar, and weight gain. Obesity is a factor that leads to insulin resistance and high blood pressure. Hereditary implications also play a major role in metabolic syndrome.

Complications of Metabolic Syndrome:

  • Type 2 diabetes: Long-term metabolic syndrome, inactivity, and no lifestyle changes along with insulin resistance predisposes you to type 2 diabetes.
  • Coronary heart disease: High triglycerides, low HDL, and high fasting blood sugar can lead to dyslipidemia. It can lead to plaque buildup in the arteries and harden the arterial walls. This can cause coronary artery disease such as a heart attack or stroke.

treatment of metabolic disorders

  • Drug: Medications to improve insulin resistance help prevent metabolic syndrome. Treat dyslipidemia with medication if necessary. Manage high blood pressure with the appropriate prescription of medication.
  • Lifestyle Changes: A complete lifestyle change is necessary to reverse metabolic syndrome.
    • Exercises: Inactivity is one of the main reasons for metabolic syndrome. A daily routine of cardio exercise helps control insulin resistance. Cardio exercise helps increase HDL. Follow 30-45 minutes of cardio exercises like walking, jogging, biking, swimming, dancing or Zumba.
    • Diet: Eating a balanced diet with moderate amounts of carbohydrates, high-quality proteins, and fats helps treat metabolic syndrome. A diet high in fiber, complex carbohydrates and protein leads to weight loss and reduces abdominal obesity.

Diet Chart for Metabolic Syndrome India

Foods to Eat During Metabolic Syndrome

Consume complex carbohydrates like whole grains, millet, oats, quinoa, or foods high in bran. Complex carbohydrates do not raise blood sugar levels and prevent an insulin surge. It helps control insulin resistance. Complex carbohydrates have higher levels of satiety, which keeps you from overeating. Complex carbohydrates are high in fiber, which helps control sugar spikes and blood, lower cholesterol, and help lose weight.

Legumes, dals and sprouts are high in protein, antioxidants and fiber. Good quality protein helps keep you fuller for longer and doesn’t have sudden sugar spikes. Proteins help reduce abdominal obesity, lose weight, maintain body cells and reduce inflammation. Include whole legumes, dals, or sprouts with each meal whenever possible.

Nuts are rich in high quality fats, mainly omega 3 and MUFA. Quality fats help reduce inflammation in the body caused by obesity, insulin resistance, and the metabolic syndrome itself. Eat at least 10-15g of nuts daily. The nuts and seeds are a good on-the-go snack that will keep you full until the next meal. Add almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds. Consume methi seeds which help reduce cholesterol, triglycerides, blood sugar and abdominal obesity.

Milk and dairy products are high in saturated fats. It is best to consume low-fat milk and its products to treat dyslipidemia. Milk and its products are rich in protein, calcium and other minerals that keep our bones healthy. Consume no more than 2-3 servings of milk and its products in a day.

An egg is a complete protein. Poultry provides lean meat that is low in fat and high in protein. As mentioned earlier, proteins help keep you full for longer, prevent overeating and aid in weight loss. Fish is also high in lean proteins and high in omega-3. Omega-3 helps correct dyslipidemia, reduce abdominal obesity, and reduce inflammation of the body caused by obesity and metabolic syndrome. Eat at least 1-2 servings of poultry or fish three times a week.

Vegetables and fruits are high in fiber, which helps treat insulin resistance and dyslipidemia and aids in weight loss. The antioxidants in fruits and vegetables help reduce inflammation caused by metabolic syndrome. The vitamins and minerals in fruits and vegetables cover your daily nutritional needs for micronutrients. Consume 4-5 servings of fresh fruit and vegetables throughout the day.

Limit visible fat to no more than 20-25 grams per day. Low-fat intake improves dyslipidemia, reduces abdominal obesity, prevents atherosclerosis, and aids in weight loss.

Diet Chart for Metabolic Syndrome India

Foods to Avoid During Metabolic Syndrome

  • Refined carbohydrates: Refined sugar increases triglyceride levels, worsens insulin resistance, and affects heart health. Avoid sugar, refined flour, desserts, sweets and high-calorie drinks.
  • Greasy food: Fried foods lead to weight gain, dyslipidemia, abdominal obesity and atherosclerosis. Avoid packaged foods, fried snacks, baked goods, and creamy sauces.
  • Alcohol: Alcohol is directly proportional to abdominal obesity, high triglycerides and insulin resistance.
  • Red meat: Red meat is high in saturated fats. It leads to dyslipidemia and atherosclerosis and worsens insulin resistance.

Diet Chart for Metabolic Syndrome India

Example of a diet chart for Metabolic Syndrome India

Empty Stomach: 1 cup warm water with 1 tbsp soaked methi seeds

Breakfast: 2 protein omelettes with 1 chapati OR 1 slice multigrain bread OR 2 small moonglets with veggies + 1 cup skim milk

Morning: 1 fruit (100-150 g)

Lunch: 1 cup salad + 1 nachni roti + 1 cup vegetables + 1 cup sprouts or legumes

Afternoon: 1 glass of buttermilk or 1 cup of green tea

Snack: ½ cup soaked nuts (1 dry fig, 2 almonds, 2 walnuts, 10 black raisins, 1 dry apricot)

Dinner: 1 bowl meal (½ cup red/black/brown rice, ½ cup beans, 1 cup stir-fries, ½ cup low-fat tofu or paneer or cottage cheese garlic herb dip)

bedtime: 1 cup warm water with lemon juice or 1 cup cinnamon tea

Final note:

Lifestyle modification with appropriate dietary corrections under the guidance of certified professionals will help manage metabolic syndrome. Metabolic syndrome is not a disease that can be cured. It is a metabolic disorder that needs to be corrected and maintained throughout life. It’s a vicious circle that must be broken in between to avoid further serious health complications.

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