Polycystic ovary syndrome (PCOS) is a term for a condition characterized by hormonal imbalance, irregular periods and possible development of small cysts on one or both ovaries. PCOS can affect up to 7 percent of the general adult female population. It is often accompanied by overweight and problems getting rid of wieght. How to lose weight with pcos?
Hormonal imbalance, insulin resistance and the presence of inflammation associated with this condition in the body are factors that affect the problems of women with PCOS regarding the possibility of weight loss. However, even a small weight loss – around 5 percent! – it can significantly improve the level of insulin resistance. It also has a beneficial effect on hormones, regular menstrual cycles, fertility and the overall quality of life for women with PCOS. A few simple changes in everyday lifestyle can bring surprisingly good results!
The food you eat has a huge impact on the effects of treating virtually any medical condition. Therefore, read some tips and implement them to enjoy your condition.
Limit the amount of carbohydrates absorbed
Reducing your sugar intake can help you deal with PCOS. This is because of the effect of carbohydrates on insulin levels. About 70 percent of women with PCOS struggle with insulin resistance. This condition in the body means that the cells stop responding to the insulin hormone. Insulin is a hormone necessary to regulate blood sugar levels and store energy in the body. Research results identify high insulin levels with increased body fat and weight gain in the general population – including women with PCOS.
In one study, women struggling with obesity, PCOS and insulin resistance went on a three-week diet. Their nutrition model included the following breakdown of ingredients: 40 percent carbohydrates and 45 percent fat. After this time, they followed a diet of 60 percent carbohydrates and 25 percent fat for the next three weeks. Protein intake was 15 percent during both stages. Blood sugar levels were similar at all stages of the diet. However, insulin levels fell by 30 percent during the phase with lower carbohydrate supply and higher fat supply.
Moreover, a diet consisting of products with a low glycemic index may be beneficial for women with PCOS. The glycemic index (IG) is a measure of how quickly a product raises blood sugar levels. In another experiment, the studied women followed their usual diet for 12 weeks, and then changed their diet to one with a low glycemic index for the next 12 weeks. Insulin sensitivity was significantly better during a low IG diet.
Consume a lot of fiber
Because fiber helps keep you feeling full after a meal, a diet high in this ingredient can help weight loss in women with PCOS. For example, in the United States, women’s reference daily intake (RDI) of fiber is 14 grams per 1000 calories, or about 25 grams per day. However, according to research results, among women in the US it is only 15-16 grams.
Based on one study, higher fiber intake was associated with lower insulin resistance, total body fat, and abdominal fat in women with PCOS. However, the results were not confirmed in women unloaded with polycystic ovary syndrome. In another study involving 57 women with this condition, higher fiber intake was associated with lower body weight. Fiber intake is a great idea how to lose weight with pcos.
Don’t forget about protein
Protein helps stabilize blood sugar levels and increases satiety after a meal. It can also help you lose weight because it reduces your appetite, helps you burn more calories and balances your hunger hormone levels.
In one study, 57 women with PCOS were divided into two groups. The first went on a high-protein diet. Over 40 percent of the calories in this diet came from protein and 30 percent from fat. The other one practiced a standard diet consisting of less than 15 percent protein and 30 percent fat. Women in the high-protein group lost an average of 4.4 kg after 6 months of diet. This result was much better than in the second group.