Polycystic ovary syndrome—PCOS—has many symptoms. It can include irregular periods or no periods at all. It may make getting pregnant difficult, cause excessive hair growth on face, chest back and buttocks, cause weight gain, oily skin and thinning head hair. It occurs from higher-than-normal amounts of male hormones. You can lose weight with PCOS, but it’s not easy to do, since one of the symptoms is weight gain.
Eat healthy and reduce your simple carbohydrate intake.
One of the big problems that women with PCOS have is insulin resistance. In fact, approximately 70% of them have it. The weight gain is the leading cause of the problem. Insulin resistance makes it even more difficult to lose weight. One study showed that a low carb diet lowered insulin levels significantly. A low glycemic diet helped improve insulin sensitivity, which then helped with weight loss.
Don’t forget to include adequate protein if you want to lose weight.
You’ll stabilize your blood sugar when you include protein in your meal and also feel fuller longer. That feeling of satiety can help you steer clear of unhealthy snacks, while the protein also helps you burn more calories longer. A low carb diet should include 40% or more of the calories from protein and 30 percent from fat with the rest from carbs. One study showed this diet increased weight loss by almost 10 pounds over a six month period when compare to a traditional diet that where 15% of the calories were from protein, 30% of the calories from fat and 55% of the calories from carbs.
Don’t forget your fiber.
Fiber keeps you feeling fuller longer and it’s an excellent addition to a diet for women with PCOS. Today, the average US female only consumes about 60 percent of the recommended amount of fiber, which is about 25 grams of fiber per day. Fiber helps lower insulin resistance, it also helps lower total body fat, including belly fat.
- If you want to lose weight, make sure you have adequate fat in your diet. Healthy fat is important for all people, but for women with PCOS, it means feeling full longer, reduced appetite and improved weight loss.
- Beneficial bacteria in the digestive tract are important for weight loss and good health. Women with PCOS may have fewer. Eating probiotic foods, such as yogurt, kim chi and sauerkraut can help boost beneficial bacteria and boost weight loss.
- Eat no products with added sugar. Throw away your sugar bowl, get rid of fruit with syrup. Processed foods, even those you might not expect, have added sugar or sweeteners. Stick with whole foods.
- Exercise regularly! Studies show that regular exercise helps improve insulin sensitivity. Adding regular exercise to a high protein, low carb diet could be exactly what you need to start seeing successful weight loss.
For more information, contact us today at Dr. Jazzy Fit