More than six million women in the United States have PCOS (Polycystic Ovary Syndrome). Women with this syndrome are at a higher risk of obesity, heart disease, high blood pressure, and diabetes.
The first step to tackling this issue is to find the best diet for weight loss if you have PCOS. Risk factors of PCOS can be controlled by dieting and exercising. Dieting can be difficult though, so here are some tips on what to eat when you have PCOS that will help you lose weight.
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Contents
What Is PCOS (Polycystic Ovary Syndrome): The Best Diet For Weight Loss If You Have PCOS
PCOS is a hormonal disorder that affects the menstrual cycle, ovulation, and fertility. PCOS is a hormone imbalance that can cause problems with ovulation, fertility, and progesterone production. PCOS is often only diagnosed by its signs and symptoms. There are no reliable tests to confirm the syndrome.
What Is The Best Diet For Weight Loss With PCOS?
There are a lot of diets that have been proven to help with PCOS.
The best diet for weight loss with PCOS is the ketogenic diet. The ketogenic diet is low-carb and high in fat, meaning you avoid carbs and emphasize protein and fat. This type of diet is not recommended for women who are pregnant or breastfeeding because it can increase the risk of some birth defects.
The ketogenic diet is not easy to maintain, but it’s good for weight loss and may help regulate hormones in women with PCOS. Some women also find that losing weight on this type of diet helps clear up their skin and reduce hair growth on the face, chest, back, and thighs.
Another type of diet proven to work well for PCOS is intermittent fasting. Intermittent fasting refers to periods where you eat nothing or very little food followed by periods where you eat normally or in larger portions again. This type of eating schedule is beneficial for those with PCOS because it mimics the natural cycle of our bodies when we fast during sleep at night and are hungry during waking hours.
Intermittent fasting does not have as many health benefits as the ketogenic diet, but it can help regulate blood sugar levels in people with type 2 diabetes who have PCOS. If your insulin resistance prevents you from doing strenuous exercise like running or biking which can cause too much stress on your ovaries, then intermittent fasting might work better than
Which Foods Should You Be Eating With PCOS?
It’s important to eat a diet that will help you lose weight. You should focus on foods with high protein and low carbohydrates. You should also make sure to drink plenty of water every day. A diet for weight loss if you have PCOS should include:
Foods with high protein and low carbohydrates. Eat egg whites, chicken breast, and salmon.
Physical Activity Tips For Weight Loss With PCOS
Physical activity is an essential part of being healthy and losing weight. But it can be difficult with PCOS because women with this syndrome might experience pain, fatigue, acne, or difficulty getting pregnant.
Find a form of physical activity you enjoy
Aim for 30 minutes a day
Drink plenty of water: up to 12 cups a day
Consider changing your diet to include more natural foods like whole grains, fresh fruits, and vegetables, lean protein sources like eggs and chicken breast, fish, nuts, and seeds.
Tips For A Healthier Lifestyle With PCOS
You are more likely to have a healthy lifestyle with PCOS if you follow these tips:
Limit your intake of processed foods, fast food, and soda. Instead, eat plenty of fresh fruits and vegetables.
Avoid completely white carbs (bread, pasta, rice) and instead opt for complex carbohydrates like quinoa or brown rice.
Eat a protein-rich breakfast every morning.
Drink at least eight glasses of water throughout the day.
Find a form of exercise you enjoy doing (for example, running or biking).
Relax by practicing meditation or yoga regularly.
How Can Diet Help With PCOS?
The right diet can be an important tool in combating PCOS symptoms. There are two main ways that diet can help PCOS: by helping with weight loss and by regulating menstrual cycles.
A study found that a low-fat, high-fiber diet, combined with aerobic exercise, decreased insulin levels and lowered testosterone levels in women with PCOS. The overall hormonal balance becomes more favorable when you eat this way. In addition to decreasing hormone imbalance, eating less fat and more fiber will also help with weight loss.
One of the most effective ways to do this is by eating fewer calories than you burn each day. Eating the right foods can make this job easier for you because some foods have fewer calories than others without lowering their nutritional value.
Some studies suggest that eating a low-glycemic diet is associated with lower insulin resistance and improved insulin sensitivity as well as improved hormonal profiles in women with PCOS. This type of diet consists of unrefined grains like whole-wheat bread and fruits instead of refined carbohydrates like pasta and white bread made from enriched bleached flour which can affect your insulin levels negatively.
Frequently Asked Questions
Q: What Are The Best Foods To Eat When You Have PCOS?
A: The best foods to eat when you have PCOS are high in protein, fat, and fiber. This includes eggs, beans, lentils, avocados, nuts, and seeds. These types of foods will be filling and help maintain stable blood sugar levels.
Q: Can I Exercise When I Have PCOS?
A: Exercise is an important factor for weight loss when you have PCOS. It’s important to talk with your doctor before starting a new workout plan.
Conclusion
You may have heard that you should eat less and exercise more to lose weight, but this isn’t the best diet for weight loss if you have PCOS. To lose weight and manage your symptoms, you need to follow a type of diet that agrees with your body. There are many different types of diets that work well with PCOS- from low-carb to vegan. It’s important to do your research and find the one that’s going to be the best for your body and lifestyle.
References
- How To Lose Weight With PCOS: 13 Helpful Tips – Healthline
- Polycystic Ovary Syndrome (PCOS): Diet Do’s And Don’ts
https://www.healthline.com/health/pcos-diet
- How To Lose Weight With Pcos – 14 Strategies
https://www.womenshealthmag.com/weight-loss/a20650974/pcos-weight-loss/
