Diet for PCOS: how to lose weight if I have Polycystic Ovary Syndrome 2022
Organic fresh fruits and vegetables are the best choice. These foods have no inorganic chemicals in them, they are a rich source of vitamins, minerals, and antioxidants that your body needs to maintain cellular health. … -Green leafy vegetables are full of nutrients
One of the leading causes of infertility in women is polycystic ovary syndrome (PCOS). It affects women of all age groups, especially women of childbearing age.
There is often intrinsic insulin resistance in women with PCOS, which increases the risk of diabetes and heart disease and contributes to infertility.
The methods to cure this disease include drug therapies and even surgical intervention, which often do not solve the problem permanently.
It is why some women choose to treat their condition naturally, modifying their diet and acquiring habits that alleviate the symptoms, obtaining true relief from their discomfort.
Suppose we add the right vitamins and minerals to a proper diet for PCOS. In that case, insulin levels will begin to normalize, and practically all the unpleasant symptoms of this disease will disappear.
Guidelines for healthy eating.
1.- Fresh organic fruits and vegetables are the best choices. These foods have no inorganic chemicals; they are a rich source of vitamins, minerals, and antioxidants that your body needs to maintain cellular health.
2.- Eat cereals, pasta, brown rice, and oatmeal; avoid as much as possible all those that are processed. Your blood sugar gauges need to be kept at a healthy level, and whole grains are great for keeping them in check.
Refined carbohydrates like white rice, pasta, and other foods made with enriched flour should be avoided
3.- Generally, proteins do not raise insulin levels like carbohydrates and provide a feeling of satiety, stabilizing blood sugar levels.
Protein foods come primarily from animal sources, although we can find proteins from plants, such as legumes, nuts, and soy.
4.- Green leafy vegetables are full of nutrients. They contain iron, potassium, calcium, magnesium, and vitamins, such as vitamins B, K, C, and E.
B vitamins are essential for managing symptoms associated with polycystic ovary syndrome. In addition, it is necessary to know that vitamin B plays a vital role in the metabolism of sugars and fats, maintaining hormonal balance, and ensuring optimal thyroid function.
5.- Olive oil and salmon are natural sources of omega3 fatty acids.
6.- Maintain a healthy weight. Maintaining a healthy weight will help regulate your blood pressure and cholesterol levels.
If you find it difficult to avoid sweets, consume them in moderation. Refined sugars, such as sugary juices, candies, and industrial pastries, can cause an increase in insulin levels. Avoid drinks that are high in sugar.
Avoid snacks like breadsticks and cookies high in white flour, high in refined sugar, and starches that can cause your insulin levels to spike.
Foods to incorporate into your diet to overcome Polycystic Ovary Syndrome.
- Wholemeal flours (oats, rye, spelled)
- Wheat pasta
- Integral rice
- Legumes, quinoa.
- Oat flakes, muesli (sugar-free)
- Olive, Sunflower, coconut (natural).
- Flax seeds, pumpkin.
- Green beans.
Foods to avoid in your diet
- Processed foods, especially if they contain sugar and preservatives.
- Cooked Carrot.
- Packaged juices.
- White sugar, sweeteners, glucose syrup.
Don’t forget to exercise! Good nutrition is essential, but it is not enough. It would help if you also exercised regularly. Increasing exercise or increasing physical activity will help you control your PCOS.
Changing your eating habits will improve your health by not introducing any harmful chemicals into your body, including avoiding excess hormones from meats.
Consult the Assisted Reproduction specialists of the European Fertility Institute if you have any further questions. Ask for a Free Appointment to solve your infertility problem.
Diet for PCOS: how to lose weight if I have Polycystic Ovary Syndrome
Index of contents
- How to lose weight with polycystic ovaries?
- What to eat to lose weight if you have Polycystic Ovary Syndrome
- What diet to follow if I have polycystic ovaries?
- PCOS diet to lose weight
- Reduce belly fat for PCOS
- PCOS®, your natural help against PCOS
You may be sick of trying formulas and weight loss formulas if you have PCOS. And perhaps you have not achieved significant results because they do not take into account the functioning of your body. But you are in the right place: today, we tell you how you can achieve it (because yes, you can), and we propose a diet for PCOS that will help you achieve your goal.
In women with Polycystic Ovarian Syndrome, it is widespread that there is a tendency to be overweight. It is due to insulin resistance (IR), which is suffered by a higher percentage than women affected by PCOS.
Because of IR, blood sugar levels are higher than they should be. It can cause an abnormal increase in Body Mass Index and, therefore, weight. That is why you may gain weight very quickly and find it very difficult to lose weight.
How to lose weight with polycystic ovaries?
We are not talking about something merely aesthetic, but about what this implies for your health. And for this, it is necessary to commit to a healthy lifestyle that allows you to feel good about your body and your hormones.
The first thing you need to know is that losing weight with PCOS and staying healthy is possible. You may not have hit the right button yet, since advice that may work for other women may not work for you. That doesn’t mean you can’t reach your ideal weight; it just means you’ll have to do it another way.
However, the key is still in three elements: regular physical exercise, adequate rest, and healthy eating (now we tell you in more detail).
What to eat to lose weight if you have Polycystic Ovary Syndrome
- Prioritize vegetables and fruits with a low glycemic index and, if possible, in season.
- White meat (chicken, rabbit, turkey, lamb, kid) and oily fish such as salmon, swordfish, tuna will help you control the calories on your plate and fill you up.
- It includes unsaturated fats, the “good” fats needed by our bodies, such as those found in nuts and seeds.
- Of course, avoid ultra-processed products, sugars, and unhealthy fats. In another article, we have already talked about the foods you should avoid if you want to deactivate your PCOS; we recommend you take a look.
Regarding lactose and gluten about PCOS, there is some controversy about whether they are harmful or not. You should know that a part of the population has subclinical intolerance, that is, that does not present apparent symptoms to these two compounds. If you think this may be your case, we recommend consulting your doctor.
What diet to follow if I have polycystic ovaries?
You probably know that Polycystic Ovarian Syndrome cannot be cured, but it is possible to reduce the discomfort caused by its symptoms. And one of the pillars to achieve this is food.
It is proven that leading a healthy life with a balanced diet and adequate physical exercise will make you feel much better. So we have asked Ali, our dietitian, and she has made us a complete weekly PCOS diet specifically for girls with PCOS. From it, you can make different variations and combinations.
PCOS diet to lose weight Reduce belly fat for PCOS
Polycystic Ovarian Syndrome (PCOS) can also cause an accumulation of fat in the abdomen that is difficult to reduce. The collection of abdominal fat can be related to diabetes or high cholesterol, closely related to insulin resistance, which we have already told you about.
To treat this part of the body more specifically, it is advisable to practice specific exercises. Which? Strength exercises are a great option, as they help you combat insulin resistance (which you already know is key to fat accumulation).
PCOS®, your natural help against PCOS
Now that you have a PCOS-specific diet that will make it easier to lose weight, we want to talk to you about PCOS®. It is a food supplement of 100% natural origin based on D-Chiro Inositol and Vitamin B6, which help regulate hormonal activity. And by regulating your hormone levels, you will help your body work better, so you will feel better.
PCOS® is effective in 8 out of 10 women with PCOS, helping to regulate menstrual cycles and physical signs of hyperandrogenism, such as hirsutism, hormonal acne, or hair loss. And for this, you only need to take one capsule a day. Do you dare to try it? 🙂
Frequently Asked Questions: Diet For PCOS
What is best diet for PCOS?
The DASH diet: Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. It may also help manage PCOS symptoms. A DASH diet is rich in fish, poultry, fruits, vegetables whole grain, and low-fat dairy produce.
Is fasting good for PCOS?
Early studies suggest that intermittent fasting in women with PCOS can be linked to: Better cognitive function and concentration. Cell growth. Lower cholesterol.
What exercise is best for PCOS?
CARDIO. Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.
Can you eat rice if you have PCOS?
Carbohydrate foods include: bread, pasta, rice, noodles, cereal, biscuits, cakes, ice-cream, fruit, potato, corn, sweet potato and soft drink. You can still eat carbohydrate foods, but make sure to have only moderate amounts and choose Low Glycemic Index (GI) options.
Are bananas good for PCOS?
Bananas are good foods for PCOS because they are high in potassium and low-sugar. People with Polycystic Ovary Syndrome may experience hyperinsulinemia, so foods that have a balance between protein and carbohydrate like bananas can be helpful as well. Bananas also help the intestines absorb minerals from other foods.
Does PCOS make you more hungry?
PCOS can make your body resistant to insulin, causing your pancreas to make more the hormone. That extra insulin promotes fat storage and increases hunger, which can cause weight gain. Other hormones that regulate hunger and fullness can also be affected with PCOS.
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