PCOS & Weight Loss: Foods rich in protein and fiber are beneficial for people with PCOS.
PCOS is a hormonal condition that stands for polycystic ovary syndrome. While PCOS is usually thought of as a fertility problem, it actually has more facets and causes more problems for women who have it on a regular basis.
The problem of weight gain is one of the problems that affect women. Many women with PCOS also have insulin resistance, which makes it difficult for the body to turn blood sugar into energy.The body needs to produce more insulin to balance sugar levels. More than half of women with PCOS are obese, and insulin resistance is a common cause of obesity.
These factors, along with the hormonal imbalances caused by PCOS, can make losing weight a very daunting task. To do.
9 tips to remember when trying to lose weight with PCOS:
1. Eat enough protein
When dieting, protein promotes satiety and balances blood sugar. It may also promote weight loss by reducing appetite, increasing calorie consumption, and controlling hunger hormones.
2. Cut down on carbs
Carbohydrates affect insulin levels, so reducing carbohydrate intake may help control PCOS. Insulin resistance occurs when cells fail to recognize the effects of the insulin hormone and affects approximately 70% of women with PCOS. Additionally, women with PCOS may benefit from a low-glycemic diet. The glycemic index (GI) measures how quickly certain items raise blood sugar levels.
3. Eat more fiber
Increasing your fiber intake can help you feel fuller longer with fewer calories. Plus, unlike sugary carbs, complex, high-fiber carbs don’t spike your blood sugar and increase your appetite. In one study, insulin resistance, body fat, and abdominal fat levels were reduced in women with PCOS, but not in women with PCOS who consumed more fiber.
4. Consume more probiotics
Maintenance of body weight and metabolism can be influenced by healthy gut bacteria. Studies show that people with PCOS may have less healthy gut bacteria than those without PCOS. is shown.
5. Eat Healthy Fats
Including lots of healthy fats in your diet can help you manage weight loss and other PCOS symptoms, and it can also help you feel fuller after eating. Regardless, it actually increases stomach volume and helps curb hunger. Examples are olive oil, coconut oil, nut butters, avocados, and other types of healthy fats.
6. Avoid stuffing and sugary foods
Another way to lose weight with PCOS is to reduce your intake of harmful foods. Processed and sugary foods can cause obesity-related insulin resistance and increase blood sugar levels.Sugars may be digested differently in women with and without PCOS. .
7. Exercise regularly
Exercise is a proven way to promote weight loss. An exercise program helped PCOS patients lose belly fat and improve insulin sensitivity, despite losing less fat than women without PCOS. It has also been proven to bring
8. Manage your mental health
Stress is a risk factor for weight gain, so managing stress can help control weight. The adrenal glands produce a hormone called cortisol that is released in response to stress. Insulin resistance and weight gain are associated with persistently high cortisol levels. Nervousness and sadness can further affect appetite, which later affects weight.
9. Focus on sleep
Sleep is increasingly recognized as essential to good health. If you have PCOS, you may have sleep problems such as insomnia, sleep apnea, or excessive daytime sleepiness. Inadequate sleep has been shown to increase the activity of hunger-inducing chemicals such as ghrelin and cortisol, which can lead to unnecessary eating throughout the day.
Finally, talk to your doctor about your weight loss journey. PCOS slows down weight loss and can also cause weight gain. Physicians can help navigate the optimal diet and workouts to manage and lose weight in PCOS patients.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion. Always consult a professional or family doctor for more information. NDTV is not responsible for this information.
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