How to lose weight against PCOS
Having Polycystic Ovarian Syndrome (PCOS) makes it pretty tough for the person to lose weight. However, some pro strategies can help them out.
What is PCOS?
There are certain things every woman ought to know about PCOS (Polycystic Ovary Syndrome). It is a hormonal imbalance in and about 7 percent of pre-menopausal women in the US—that’s probably 1 in 5 women. Nutritionist identify it as one of the most common hormonal disorders in the present world.
PCOS is caused due to an overproduction of a male hormones called androgens that a woman’s ovaries produce naturally. The excess secretion of androgen is responsible for most of the symptoms of this complicated syndrome.
Just because it’s a common affliction, that doesn’t mean the symptoms are managed easily, so you should make sure you’re following a good diet against PCOS.
Here are profound symptoms of PCOS:
Women with PCOS have higher levels of androgens, can create havoc with your overall system. PCOS may cause serious health problems, including obesity, unwanted hairgrowth, acne,heart conditions, infertility, diabetes, and hair thinning. It often affects one’s emotional and mental health resulting in anxiety and depression!
What is the link between PCOS and weight gain?
Women having PCOS tend to gain weight easily as they have higher-than-normal level of insulin,a hormone that is released from your pancreas that helps the cells in your body to transform glucose (sugar) into energy. PCOS paired with weight gain contributes insulin resistance, which makes it harder to lose weight, it rapidly increases the risk of type 2 diabetes and other metabolic health conditions.
It also appears to mess with the regulation of sex hormones which worsens the symptoms of PCOS. It is a vicious cycle!
Almost fifty percent of women with PCOS are overweight.
But you can stop gaining some pounds with PCOS, if you follow these steps.
- Eat more fiber
In order to fight the symptoms of PCOS and reduce insulin levels, Dieticians urge their patients to follow a fiber-rich diet. High-fiber foods can help with insulin resistance by slow digestion process and decreasing the impact of sugar in the blood, which may prove beneficial to women with PCOS.
One should incorporate cruciferous vegetables like cauliflower, broccoli, and sprouts.
Greens such as, lettuce and arugula, pumpkin, green and red peppers, beans and lentils, sweet potatoes, almonds, berries, and winter squash.
2) Eat foods that fight inflammation
Inflammation is also a reason for the hormonal imbalance in PCOS. Dietitians suggest eating foods that help reduce inflammation to decrease the symptoms. Recommended foods include,spinach, kale, tomatoes, kale, walnuts and almonds, organic fruits and olive oil. fatty fish that is high in omega-3 fatty acids like salmon and sardines. Vegetarians can eat flaxseed, canola or Soybeans. Meals with whole grains.
3) Eat more lean protein
Protein is the best option if you want to avoid the habit of unlimited snacking. As protein keeps you feel fuller, you are less likely to binge on unhealthy snacks.
Lean protein is in chicken, tofu, and fish can’t provide fiber but are very healthy dietary option for women with PCOS.
Eggs are an excellent diet component for women with PCOS. They are a richl source of protein, loaded with nutrients that fight the symptoms of PCOS. The egg yolk contains a nice source of iron, choline, omega-3 fats, folate, vitamins D, A, and E, and thiamin.
Avoid certain foods like
- Refined carbohydrates
- Processed foods
- Sugar — sucrose, corn fructose, dextrose.
- Semolina, durum wheat.
- White foods– muffins, white potato, and bread.
- French fries
- Processed meat
Women usually experience improved ovulation after weight loss, so obese women who wish to get pregnant can do physician-approved workout along with the weight loss diet.
You can also read our last blog Cinnamon and PCOS:-
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