How to Lose Weight With PCOS | A Guide to Nutrition and Lifestyle

How to Lose Weight With PCOS | A Guide to Nutrition and Lifestyle 

How to Lose Weight With PCOS: A Guide to Nutrition and Lifestyle 

Introduction:

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It can cause irregular periods, acne, excess hair growth, infertility, and other health problems. 

One of the most frustrating aspects of PCOS is its impact on weight. More than half of the people with PCOS are overweight or obese, and they often struggle to lose weight despite their efforts.

Why is weight loss so hard for people with PCOS? :

What can they do to improve their nutrition and lifestyle? In this article, we will explore the answers to these questions and provide some practical tips to help you achieve your weight loss goals with PCOS. 

The Role of Insulin in PCOS and Weight Gain :

Insulin is a hormone that helps your body use glucose (sugar) from the food you eat as energy. When you have PCOS, your body may produce too much insulin or become resistant to its effects. 

This is called insulin resistance, and it can lead to high blood sugar levels and weight gain. 

Insulin resistance can also worsen the symptoms of PCOS by stimulating the ovaries to produce more androgens (male hormones) such as testosterone. 

Androgens can cause acne, hair growth, and irregular periods. They can also interfere with ovulation and fertility.

Insulin resistance and weight gain can create a vicious cycle for people with PCOS. The more weight you gain, the more insulin resistant you become. 

The more insulin resistant you become, the more weight you gain. To break this cycle, you need to lower your insulin levels and improve your insulin sensitivity. 

How to Lower Your Insulin Levels and Improve Your Insulin Sensitivity : 

One of the most effective ways to lower your insulin levels and improve your insulin sensitivity is to change your diet. Here are some dietary strategies that can help you lose weight with PCOS: Eat a low-glycemic index (GI) diet. 

The glycemic index is a measure of how quickly a food raises your blood sugar after you eat it. Foods that have a high GI cause a rapid spike in blood sugar and insulin, while foods that have a low GI cause a gradual rise in blood sugar and insulin. 

A low-GI diet can help you control your blood sugar and insulin levels, reduce your hunger and cravings, and promote weight loss. 

Some examples of low-GI foods are whole grains, beans, lentils, nuts, seeds, fruits, vegetables, lean meats, fish, eggs, dairy products, and healthy fats. Some examples of high-GI foods are white bread, white rice, pasta, potatoes, corn, sugary drinks, sweets, cakes, cookies, and processed foods. 

Aim for at least 50% of your calories from carbohydrates, 23% from protein, and 27% from fat. This is the macronutrient distribution that has been shown to improve insulin sensitivity and menstrual regularity in women with PCOS. Include fiber-rich foods in your diet. 

Fiber can help you feel full longer, lower your cholesterol levels, and prevent constipation. It can also slow down the digestion and absorption of carbohydrates, which can prevent blood sugar spikes and insulin surges. 

Aim for at least 34 grams of fiber per day from fruits, vegetables, whole grains, beans, lentils, nuts, seeds, and psyllium husk. 

Avoid added sugars and artificial sweeteners. Added sugars are sugars that are not naturally present in foods but are added during processing or preparation. 

They can increase your calorie intake without providing any nutritional value. They can also raise your blood sugar and insulin levels and trigger inflammation in your body. 

Artificial sweeteners are substances that mimic the taste of sugar without providing any calories or affecting blood sugar levels. 

However, they may still stimulate your appetite and cravings for sweet foods. Some examples of added sugars are table sugar, honey, maple syrup, agave nectar, molasses.

Content Source Courtesy: https://www.verywellhealth.com