How To Lose Weight With PCOS: 13 Helpful Tips
1) Know Your Diet Plan: If you have PCOS, it’s very likely that your body produces too much insulin which causes your blood sugar levels to rise.
Insulin raises the level of glucose in your bloodstream so that you don’t get hungry or feel full. When you eat food, the liver breaks down some of the carbs into simple sugars (glucose). These simple sugars are absorbed into your bloodstream where they’re used by your cells.
Some of these sugars go directly to fat storage while others enter the muscle tissue for energy. This means that when you eat food, there’s less glucose available for use by your muscles.
The problem is that if you eat too many carbohydrates, then your pancreas doesn’t produce enough insulin to keep up with the demand on the blood sugar levels. This results in high blood sugar levels and hunger. You may become irritable, tired and even gain weight.
So how do you avoid this?
First of all, you need to understand what type of foods are good for you. Carbohydrates are divided into two groups: complex carbohydrates and simple sugars. Complex carbohydrates include fruits, vegetables, whole grains and legumes such as beans and peas. Simple sugars include honey, syrups from fruit juices (e.g. apple juice) and refined grains (e.g. white bread). Some foods contain a combination of both (e.g. milk, cola drinks).
The key to eating well is portion control and making sure that your body gets the amount of nutrients that it needs to survive. This means cutting down on foods that are high in fat and sugar, especially saturated fat and refined sugars.
Vitamins and minerals are needed for the body to function normally. The body requires a certain amount of protein, vitamins, minerals and water every day. Carbohydrates provide your body with energy.
They are broken down within the body to create glucose.
Your body will turn carbohydrates into glucose (blood sugar) in order to use it as an energy source. Eating too much food high in carbohydrates can lead to weight gain because the excess calories from these foods get stored as fat.
Weight gain is common in PCOS sufferers because high carb foods stimulate the production of androgen hormones. Eating too many simple carbohydrates (e.g.
table sugar) can also lead to tooth decay, diabetes, obesity, high cholesterol and cardiovascular disease.
2) Eat Lots of Fruits And Vegetables: Fruits and vegetables contain a lot of nutrients that help your body to function properly.
Fruits and vegetables are also low in fat and contain few calories. Many fresh fruits and vegetables also contain a lot of fiber which makes you feel full; therefore you eat less food.
Ideally, you should consume at least 5 servings of fruits and vegetables every day. This can be difficult since most people don’t eat nearly enough fruits and vegetables on a daily basis. Try to eat fresh fruits and vegetables whenever possible instead of canned or frozen.
If you do use canned or frozen, just try to limit the amount.
There are many different types of fruits and vegetables. You should choose a wide variety every day. Some are better for you than others; but as long as you eat fruits and vegetables on a daily basis then you will benefit your health.
Here are some examples of low-calorie fruits and vegetables that you can consume:
Fruits: apples, oranges, bananas, grapefruits, strawberries, blueberries, kiwi fruits, pineapple, peaches, plums, melons.
Vegetables: green beans, red peppers, broccoli, cabbage family (cabbages, brussel sprouts, kale), onion family (onions, garlic, shallots), eggplant, spinach.
Here are some examples of high-calorie fruits and vegetables that you should limit:
Fruits: pears, bananas, mangoes, papayas.
Vegetables: sweet potatoes, butternut squash.
3) Protein From Vegetarian Sources: Your body requires protein for the maintenance and growth of tissue (e.
g. muscles, skin, hair etc). Proteins are made up of building blocks called amino acids.
There are 9 amino acids that our body cannot produce, so these are known as essential amino acids.
Our bodies can produce the other 11 amino acids. These are known as non-essential amino acids. Foods that contain all 9 essential amino acids are known as complete proteins.
These include milk and its products, meat, cheese and eggs. Foods that contain some, but not all, of the essential amino acids are known as incomplete proteins. These include beans, nuts and soy products.
If you consume enough calories from any of the above protein sources then your body will be able to produce all of the essential amino acids that it needs to sustain life. However, some people find it easier to consume all of their daily protein requirements from a single source, e.g.
milk and its products. Others choose to eat a combination of foods to get their daily protein requirements. It’s really up to your personal preference and dietary requirements.
Plant sources of protein do exist, but they are not complete proteins since they lack some of the essential amino acids. However, if you combine different plant sources of protein then you will get all of the essential amino acids that your body requires.
Sources & references used in this article:
AARP The paleo diet revised: Lose weight and get healthy by eating the foods you were designed to eat by L Cordain – 2012 – books.google.com
The Natural Diet Solution for PCOS and Infertility: How to Manage Polycystic Ovary Syndrome Naturally by C Harris, T Cheung – 2008 – Conari Press
The Low Gi Guide to Living Well with Pcos: Lose Weight, Boost Fertility and Gain Control Over Polycystic Ovarian Syndrome with the Glycemic Index by C Harris – 2016 – HarperCollins UK
Polycystic ovary syndrome and weight management by N Dunne – 2006 – books.google.com
A three-component cognitive behavioural lifestyle program for preconceptional weight-loss in women with polycystic ovary syndrome (PCOS): a protocol for a … by J Brand-Miller – 2011 – books.google.com