What is PCOS?
PCOS or Polycystic Ovary Syndrome is a common hormonal disorder occurring in women. It is related to insulin production and hormone levels. This syndrome is characterized by the growth of excess hair, spots, irregularity, and absenteeism of periods and weight gain.
Although it’s not easy for a person suffering from PCOS to lose weight, if a PCOS diet plan is chalked out with a proper weight loss diet in mind, the results will surely be amazing!
PCOS, Weight Loss & Weight Gain
Since weight gain is a demoralizing experience for a PCOS patient, PCOS weight loss plan has to be administered with caution.
Traditional diet plans don’t usually work in case of this disorder. One who is suffering from PCOS suffers from dysfunction of the cells, which are responsible for secreting insulin (Beta cells). It is believed that these cells are accountable for detecting sugar in the blood and produce more insulin than required, resulting in storage of glucose as fats. Other reasons for weight gain in PCOS patients are the lowering of metabolic rates and an increase in appetite.
What to Eat and What Not to Eat?
However, PCOS diet plan for weight loss is an effective way of getting away with mounting weight. A higher protein in either main meals or as a dietary supplement makes a difference!
A study reveals that women who consume more proteins than carbohydrates in their meals have a greater weight loss in comparison to women who have a standard diet. This clearly defines the need for a protein-rich diet. Milk, cheese, yogurt, and beans are rich in proteins and can prove effective in PCOS weight loss diet.
Intake of Inositol and Folic acid results in a showed weight loss. Metabolic markers also improve considerably, resulting from this intake. Inositol can be taken as a powder if capsules are of low dosage. Craving for carb also goes down with the suggested changes in the diet plan.
Calorie intake has to be balanced. Avocado, eggs, and chicken breast are high-calorie foods which result in weight gain.
Cabbage, broccoli, cucumber, apples, and beetroot have a low calorific value and are good to go for a PCOS weight loss diet. Women with PCOS need an average of 400 fewer calories a day, than women who don’t have PCOS.
People who want to reduce weight; fear fat. Fat is not to be feared in PCOS! Fats help in absorption of vitamins A, D, K and E and also assist in keeping healthy levels of female hormones. The focus must be on nutrition and not the diet. Key is to check out insulin resistance and to diminish cortisol (stress hormone) position by stuffing diet with loads of leafy green vegetables, blueberries, and pineapples. Stressing on whole foods and good fats like nuts and avocado will be great!
Getting support from a dietician or a nutritionist to create a PCOS weight loss plan is a bonus. A well-defined diet plan recommended by an expert can prove to be very effective and bring radical changes with regards to weight loss.
A side effect of PCOS is a serious sleep disorder named, ‘sleep apnea’. It is characterized by interruption of breathing during sleep. For women with PCOS, sleep apnea can exacerbate other PCOS symptoms such as tiredness, problems in losing weight, hypertension, and resistance to insulin.
- Extra hair growth
- Weight gain, particularly around the belly
- Irregularity and/or absenteeism of periods
- Discomfort in the pelvic area
- Heart disease
- Endometrial cancer
- High blood pressure
Let’s Make it Simple!
A lot of facts and findings regarding PCOS have been discussed here in this article. These will surely help you in ‘getting up’ and ‘recovering’ from this syndrome. Let’s go through 5 key points, which can do wonders if implemented properly.
Diet Plan and its Importance
Why do PCOS patients need a diet plan at all?
- It has been proven in researches, that diet and lifestyle play a bigger role than medicines in dealing with PCOS. It is certainly true, that we need a PCOS diet, which means we need to avoid certain things and ‘go for’ a few things, as already mentioned in this article.
- Over-production of insulin causes over-release of testosterone, causing a lot of problems. Women suffering from PCOS have problems in processing carbohydrates and insulin. Insulin levels have to be checked to get PCOS under control.
- ‘The word ‘plan’ is significant, as one needs to be careful regarding formulating a strategy of going about the intake of food and nutrients, which will help in curing the disease.
Throwing Away the ‘Avoidable Food’
The following food has to be avoided, to get away with this syndrome:
- Processed meats
- Frozen ready meals
- Fried foods, such as fast food
- Excess red meats, such as hamburgers, pork and steaks
A PCOS Friendly Diet
A healthful PCOS diet can include the following:
- Natural and unprocessed foods
- High-fiber foods
- Green leafy vegetables like spinach
- Fruits such as cherries, red grapes, blueberries and blackberries.
- Dried beans, lentils and other legumes
- Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts
- Nuts, including pine nuts, walnuts, almonds, and pistachios
- Spices, such as turmeric and cinnamon
- Anti-inflammatory foods and spices, such as turmeric and tomatoes
Turning it Around
- New meal plans need to be PCOS specific, balancing the right amount of foods is required.
- Get support from people around you. It can be your partner, friend, dietician or parents.
- Though it’s not easy, stick to ‘specific goals’ as mentioned, there will be a turnaround for sure.
- Medication (supplemented by diet precautions) will give the desired results.
Although, exercise keeps the body fit, but its necessity becomes even more in PCOS weight loss plan. Though exercise is usually not a part of diet plans but is closely linked to it. Exercise supplements the diet you are following and must be customized as per the bodily requirements.
It’s your day; just give yourself the health you deserve!