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How to lose weight with PCOS? Polycystic ovary syndrome (PCOS) is a common medical disorder seen in women nowadays. Many women suffering from PCOS experience obesity and obesity-related health issues such as heart problems, high- blood pressure, and diabetes. Weight gain with PCOS isn’t all that uncommon. Neither is having trouble losing weight. However, women with PCOS who are trying to lose weight can feel like it is a never-ending battle.
So, here, in this blog, let us explain the root causes of weight gain in PCOS and a few essential tips to lose weight with PCOS that can help you lose weight scientifically.
What Is PCOS?
PCOS is a combination of certain environmental and genetic factors. Women who are suffering from PCOS usually start showing its symptoms as they enter puberty.
However, PCOS is a wide-range disorder that happens during the reproductive years. The fundamental cause of PCOS is an imbalance of hormones, but what causes this imbalance isn’t clear.
Symptoms Of PCOS
The symptoms of PCOS include:
- Amenorrhoea (missed periods) or irregular periods
- Unwanted hair growth (excessive facial hair)
- Thinning hair on the head
- Mood changes
- Sleep problems
- Weight gain
The Cause Of PCOS Weight Gain
Did you know losing weight with PCOS is easier said than done? Females with PCOS gain weight more easily than people without PCOS. Also, they face extra obstacles to weight loss.
Gaining weight in PCOS happens due to the imbalance of hormones—abnormally high androgen, insulin resistance, and cortisol levels that cause inflammation. This imbalance of hormones leads to intense cravings by disrupting the signal between the brain and stomach that tells you that you are full. Such left-over glucose from the blood is then stored as fat.
Also, high stress, poor sleep, and a sedentary lifestyle can all lead to weight gain, particularly in women with PCOS.
Also, Read PCOD vs PCOS: Know The Difference And Cure It Naturally
5 Science-Backed Tips On How To Lose Weight With PCOS
PCOS is a medical condition that is affecting many women across the globe. The question of how to lose weight with PCOS is vexing, as it causes a variety of symptoms, including menstrual issues and hair loss. However, in PCOS losing weight is possible if you follow a good diet plan strategy with the right tactics.
PCOS weight loss is one of the most important aspects of treating this disease. Also, if you want to lose weight quickly and effectively, here are 5 tips that will help you:
1. Reduce Your Sugar Intake
Reducing your sugar intake is one of the most effective dietary interventions for PCOS. If you want to keep your PCOS under control, sugar is the best place to start.
Did you know the most natural sources of sugar contain around 45–50% fructose and 40–50% glucose? And both of these compounds can make you gain weight.
Fructose causes many issues because it is metabolized by the liver like a toxicant. Also, it is comparable to a long-term effect on metabolic health, some experts call fructose “alcohol without the buzz.” A few years ago, many experts thought that people gained weight because they overate and include high-fat foods. But nowadays, several studies have proved that fructose may be the biggest risk factor for obesity. This is especially true for PCOS women. Even many top dietitians and physicians strictly avoid sugar intake in the PCOS diet chart for weight loss. Many studies show that females with PCOS have high fructose levels. Other studies, on the other hand, show that a high sugar intake is associated with more abdominal fat. These findings draw a straight line between reducing sugar intake and losing weight.
2. Include Slow Carb & Low Carb
Sugar restriction and lowering glycemic load are two effective ways to lose weight if you have PCOS.
Glycemic load is a total effect of a meal on your blood sugar levels. It is a combination of the glycemic index (GI), which describes how quickly a food raises blood sugar levels, and how much you have consumed it. So, by reducing glycemic load, your body requires less insulin. Thus, in return, it reduces body fat accumulation.
The easiest way to lower the glycemic load of your meal is to:
- Always include foods that are relatively low GI, i.e., “slow carbs,” in your diet plan.
- Eat a small number of carbohydrate-rich foods, i.e., “low carb.”
- Try to get your carbs from whole food sources because processed foods can game the system by making low GI foods that are full of fructose (fructose is low GI).
Also, black rice and sweet potatoes benefit a lot from weight loss and are good examples of relatively low-GI, carbohydrate-rich whole foods.
3. Consume Healthy Fats
Despite dietary fat being incorrectly blamed for increasing obesity, eating more fat in the right portion can also lead to weight loss.
In the beginning, fat consumption has a positive effect on satiety and appears to regulate your appetite. But a few fats, found in lamb and beef, can improve glucose tolerance, increase insulin sensitivity, and reduce body fat.
On the other hand, plant-based foods made from coconut, on the other hand, are particularly beneficial for weight loss. Such foods tend to be rich in medium-chain triglycerides, which promote fat loss from the stomach and thigh areas. Also, oily fish, seeds, nuts, olive oil, and avocado benefits are rightly promoted as “healthy” fats. But saturated fats from whole food sources are also good for PCOS.
4. Get Enough Protein
Including dietary protein in a weight loss plan has several effects on weight loss. It influences satiety, energy efficiency, heat production, and body composition. There are a few essential points that make protein an efficient part of any diet plan:
- It increases satiety to a greater extent than carbohydrate or fat consumption.
- Higher protein diets are associated with increased heat production that promotes calorie burning.
- Also, favour the retention of muscle mass over fat.
Animal-derived protein from eggs, meat, and seafood is preferred. Thus, these are the perfect, rich sources of protein that contain all the essential amino acids in a bioavailable form. Unexpectedly most plant-derived protein sources if compared with animal protein is much lower in carbohydrates and higher in fat.
5. Eat High Fiber Foods
The optimal diet for females with PCOS is often disputed, but almost every expert agrees that eating more dietary fiber helps with weight loss. Several studies show that obesity in women with PCOS cannot be explained, but women with PCOS tend to consume less fiber. However, small reductions in dietary fiber intake may increase abdominal fat in high-risk individuals. As fiber consumption impacts insulin resistance, eating more fiber rich foods is the key to any PCOS weight loss diet.
Thus, garlic, avocado, crucifers, pomegranates, blackberries, and raspberries are some of the best high-fiber foods.
Sample Meal Plan for PCOS
This is a sample meal plan, especially designed if you are wondering how to lose weight with PCOS. We are providing this meal plan only for 3 meals but depending on your need we can even create a customized diet plan. This meal plan is based on the recommendations described earlier in this blog. Overall, it’s lower in carbs.
Please Note: Before starting this meal, consult with your dietitian and doctor.
|Days||Breakfast (8:00-9:00 AM)||Lunch (1:00-2:00PM)||Dinner (8:00-9:00PM)|
|Monday||Poha||Dal Chawal||Upma/ Moong Dal Chila|
|Tuesday||Tomato and Watermelon Salad||Seasonal Vegetable With 2 Rotis||1 Bowl of Rajma Rice with Salad|
|Wednesday||Vegetable Oats Bowl||Fruit Salad/ Cucumber salad with veggies (sauté)||2-Idli and 1 Bowl of Sambhar|
|Thursday||Poha/ Scrambled eggs||Mixed Bean Salad||Brown Rice Pulao with Vegetable Raita|
|Friday||Vegetable Daliya||1 bowl of Dal and 2 Roti||Okra or Bhindi Sabzi With 2 Roti|
|Saturday||Water based Oats Bowl (can add fruits)||1 Cup of Legumes and Sprout Chat||Channa Dal Curry With 2 Roti|
|Sunday||Vegetable Daliya||Moong Dal Khichdi||Any Seasonal Vegetable with Roti|
A Word From Fitelo On How To Lose Weight With PCOS
Losing weight with PCOS is a challenging task because of insulin resistance and imbalanced sex hormones. But it is certainly possible if we follow the recommended diet and remain on it to keep this disorder in line.
So, reducing carbohydrate intake is very helpful, especially from high-calorie junk foods that contain added sugar. Also, resistance exercise to build muscle mass, along with a variety of other healthy lifestyle changes, can be extremely beneficial. As many top dietitians and physicians said, “It’s not easy, but it can be done.”
Are You Interested In Lossing Weight Fast With A Customized Diet Plan?
Yes, you can lose weight naturally in only 2 months. Our client Shweta from Delhi lost 9 kgs in 60 days. Watch her short but inspirational video explaining her experience with Fitelo.
Frequently Asked Questions
Q: How Can You Manage PCOS With Weight Loss?
Ans: Yes, we can by doing some lifestyle changes. In overweight women, the symptoms and overall risk of developing long-term health problems from PCOS can be greatly improved by losing excess weight. Also, weight loss of just 5% can lead to a significant improvement in PCOS.
Q: How Do You Control Weight Gain With PCOS?
Ans: Lifestyle changes to control PCOS weight gain
- Limiting sugars and sweeteners.
- Regulating portion sizes.
- Including a balance of lean meats, vegetables and “good” carbohydrates such as brown rice or whole-wheat pasta.
- Eating high-fiber foods (vegetables, whole grains, fruits)
Q: How To Lose Weight With PCOS? Is It So Hard To Lose Weight?
Ans: We can lose weight with PCOS by doing regular workouts because our body is designed to hold onto as much fat as possible to store for times when food may be scarce. That makes losing weight difficult for most people. Yes, it is hard to lose weight if struggling with PCOS but maintaining a regular diet plan and exercises can aid you in losing weight.
Q: Is Weight Loss A Symptom Of PCOS?
Ans: Yes, weight loss is one of the symptoms of PCOS.
Q: How Can PCOS Patients Lose Weight?
Ans: So, PCOS patients can lose weight by:
- Reducing Carb Intake.
- Getting Plenty of Fiber.
- Eating Enough Protein.
- Consuming Healthy Fats
- Eating Fermented Foods.
- Practicing Mindful Eating
- Limiting Processed Foods and Added Sugars.
- Reducing Inflammation.
Q: How Can I Lose Weight With PCOS?
Ans: Here are a few tips:
- Try a low-carb diet for size, and up your protein.
- Exercise first and eat later.
- Focus on fiber.
- Add healthy fats to your plate.
- Eat more fermented foods.
Q: Is PCOS Indian Diet Plan Reverse It’s Symptoms?
Ans: PCOS Indian diet plan may help to manage the symptoms of PCOS, but it cannot reverse it completely. A healthy diet plan, along with regular exercise and medical treatment prescribed by a doctor, can help manage the symptoms of PCOS.
Weight Loss is a major issue for many people and losing weight is not easy. Moreover, weight loss and metabolism are interrelated to lose weight you need to fix your metabolism. So, in case to understand this better read more.
Contact Us Today
We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.