Struggling from PCOS weight gain? Here are some essential diet tips you must know!
Here are some easy to follow diet tips to help you maintain your weight with PCOS
Polycystic ovary syndrome (PCOS) is a condition related to hormonal imbalance that leads to irregular periods and maybe even the development of small cysts in the ovaries. Some of the symptoms of PCOS are hormonal imbalances, insulin resistance, and inflammation. These things make it really difficult for a woman suffering from PCOS to lose weight.
Though it is difficult for women with PCOS to lose weight, even small amounts of weight loss can help improve hormonal levels and even regulate menstrual cycles.
Diet and exercise go hand in hand. Therefore, it is important for women suffering from PCOS to regularly maintain a healthy schedule and lead a fit and healthy lifestyle. Regular exercise for a minimum of 30–35 minutes at least four times a week is a must. This coupled with good eating habits will help in the regulation of various levels.
Here are 6 diet tips for those who suffer from PCOS:
- Fill your diet with Fibers-
Fibers are good for your health and help you stay full after a meal. Therefore, a high-fiber diet may help women with PCOS lose weight. A study shows that women with PCOS who follow a high fiber diet have been associated with lower body weight. Another study shows that high fiber intake is linked with lowering the insulin resistance of the body, total body fat, and even belly fat.
2. Healthy Fats-
Eating healthy fats will not only help one feel satisfied after a meal but also help tackle the problem of weight loss of various aspects of PCOS. A study shows that after 8 weeks, a high-fat diet showed more weight loss including belly fat as compared to a low-fat diet. Despite being high in calories, healthy fats expand the stomach volume and reduce hunger, in turn helping one eat fewer calories throughout the day.
3. Fermented food-
Fermented foods like yogurts help in developing a healthy gut bacterium. Gut bacteria play an important role in the metabolic rate of the body and weight maintenance. Women with PCOS have fewer gut bacteria therefore it’s important to include fermented foods in their diet.
4. Limit Processed food added sugars
Although processed foods tasted delicious, they are extremely harmful to our bodies. An important thing to keep in mind while trying to lose weight is to cut out or cut down on all forms of processed food and added sugars. Women with PCOS process sugar differently than women without PCOS. So, processed foods and added sugars only raise blood sugar levels which increase insulin resistance. So for their health’s sake, say no to junk food.
5. Reduce carbs
Lowering or reducing the number of carbs one eats helps manage PCOS and regulate insulin levels. Carbs directly impact insulin levels, therefore a low carb diet will help reduce the insulin levels in the body. In a study where women with PCOS and insulin resistance first followed a 3-week diet of 40?rbs and 45?t, then a 3-week diet of 60?rbs and 25?t. Protein intake was 15% during each phase.
6. Don’t under eat-
Some may assume that for weight loss, one has to go on a drastic diet or completely cut down on the food but that’s not true. Long-term calorie restriction may slow down the body’s metabolic rate. It might lead to short term weight loss, but it can negatively impact the hormone levels of the body. Therefore, it is important to eat right.
PCOS is also another form of lifestyle disease. If one makes minor changes in their lifestyle, with diet and exercise they see visible changes. But please keep in mind to consult a doctor before making any drastic changes in your diet. Remember that every individual is different and every body is different. What may work for you, may not work for others and vice versa. Give your body time to adjust and remember to take care of it.
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