A disorder known as a polycystic ovarian syndrome (PCOS) is characterised by hormonal imbalances, irregular menstrual cycles, and/or the growth of tiny cysts on one or both ovaries. The prevalence of adult women who have this illness is around 7%.
PCOS is linked to hormonal abnormalities, insulin resistance, and inflammation, which makes it challenging for women to lose weight. When women with PCOS lose just 5% of their body weight, their insulin resistance, hormone levels, menstrual periods, fertility, and general quality of life are all improved.
It is a challenging metabolic condition that impacts almost every human organ, including the pituitary and adrenal glands. The disorder is characterised in women by polycystic ovaries, irregular menstrual cycles, and high levels of androgen.
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How to lose weight in PCOS
Despite some depressing facts about the condition, losing weight while having PCOS is not impossible. Check out these suggestions.
Boost your fibre intake
Nearly 80% of Americans, according to estimates, do not consume nearly enough fibre daily. Fruits, vegetables, legumes, and whole grains are the main sources of fibre. Groves says that fibres “make us feel full and stop blood glucose levels from increasing too soon.”
In PCOS patients, consuming more fibre is linked to decreased body weight, body fat, and belly fat as well as better insulin sensitivity. Women should consume between 25 and 28 grammes of fibre daily or 14 grammes for every 1,000 calories they consume. Fibre ought to be a part of every meal and snack.
There should also be a focus on vegetables. According to Mills, it is legal to consume more vegetables, such as pepper, tomatoes, asparagus, asparagus, and broccoli. “You might consume fewer calories and feel fuller between meals if you eat more vegetables. Water and fibre in vegetables help you feel fuller longer.”
Regularly consume protein throughout the day
Protein helps to increase fullness, which may decrease cravings while burning calories, in addition to balancing blood sugar, according to Groves. For those with PCOS, a high-protein diet can help them lose weight. I advise PCOS sufferers to eat 25 to 30 grammes of protein at each meal and 8 to 10 grammes during snack time.
Breakfast is necessary
To maintain appropriate blood sugar levels throughout the day, it is advantageous to eat a breakfast that is rich in protein, good fats, and fibre. Groves asserts that a lot of women undereat during the day and then wonder why they experience cravings and binges in the late afternoon and evening.
According to studies, eating a large breakfast in the morning improves insulin sensitivity and androgen levels in PCOS women, as well as helps to lessen hunger throughout the day.
Eat more often and in smaller portions
The blood sugar can be kept within a healthy level by eating smaller, more frequent meals. It can be adequate to have several modest meals throughout the day for this. Blood sugar spikes can be avoided by maintaining a healthy blood sugar level.
According to Mills, if blood sugar levels rise too high and are not used for energy, the excess will be stored as fat. There should be a small amount of lean protein or low-fat dairy, a lot of fibre from beans, whole grains, and fruits, a lot of vegetables, and a healthy amount of fat like nuts, seeds, avocado, or olive oil.
Consume an anti-inflammatory diet
The relationship between inflammation and obesity is well known. Inflammation worsens with weight, which feeds the vicious cycle of increased inflammation. An anti-inflammatory diet pattern, such as the Mediterranean diet, that emphasises fruits, vegetables, and omega-3 fatty acids from nuts and fish has been linked to improvements in inflammatory markers, weight, and general health.
Whole foods should be prioritised in an anti-inflammatory diet, which should reduce inflammatory fats like peanut oil, safflower oil, processed foods, and added sugar.
Reduce the amount of sugar
Groves claims that a significant portion of the calories in the American diet come from added sugars. A surplus of added sugars can also make insulin resistance worse because it is more difficult to maintain blood sugar balance.
“The WHO recommends no more than 5% of calories to come from added sugar, compared to the US recommendation of no more than 10%. A reasonable amount for people with PCOS who want to lose weight is 25 grammes of added sugar per day or 5% of 2,000 calories.
What to eat
What people consume has a big impact on PCOS. PCOS diets do not yet have a standard. There is some disagreement regarding which foods should be avoided, despite the fact that there is broad consensus regarding which foods are advantageous and aid in managing a person’s condition.
The following three diets could help you control PCOS symptoms:
Diets with a low glycemic index (GI): Foods with a lower GI take longer for the body to digest, so insulin levels don’t rise as quickly or as much as they would with other types of food, like complex carbohydrates. Whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed foods are some of the low-GI foods.
The diet that fights inflammation: Anti-inflammatory foods like berries, fatty fish, leafy greens, and extra virgin olive oil may lessen inflammation-related symptoms like fatigue.
Dietary Approaches to Stop Hypertension (DASH): The DASH diet is occasionally suggested by doctors as a way to lower heart disease risk or its effects. The symptoms of PCOS may also be lessened by the diet. Fish, poultry, fruits, vegetables, whole grains, and low-fat dairy products are all part of the DASH diet. Foods that are heavy in sugar, fat, and calories should be avoided.
Stay away from these meals
Foods that are previously recommended against PCOS diets should be avoided. These foods consist of:
- White bread and mass-produced pastries are both excellent sources of refined carbs.
- Fried dishes from fast food chains.
- Sugary beverages include sodas and energy drinks.
- Finished meat items including luncheon meats, hot dogs, and sausages.
- Solid fats include margarine, shortening, and lard, for instance.
- Excessive amounts of pork, steaks, hamburgers, and other red meat.
FAQ Related to How to lose weight in PCOS
Can you lose weight if you have PCOS?
It might be challenging for women with PCOS to lose weight. A diet high in whole foods, proteins, healthy fats, and fibre and low in inflammatory foods like refined carbs and highly processed foods may help people lose weight. Supplements may also provide some advantages. You might want to consider your way of life as well.
Which exercise is best for PCOS weight loss?
Moderate exercise, such as brisk walking, jogging, cycling, or swimming, is the best for PCOS. By raising your body’s sensitivity to insulin, it lowers your risk of developing heart disease and type 2 diabetes.
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