Keto Diet For PCOS Weight Loss: How Effective It Is For You?

PCOS (polycystic ovary syndrome) is a common endocrine disorder that affects women of reproductive age. This medical disorder is characterized by a hormonal imbalance that leads to irregular menstrual cycles, infertility, and many other health issues. But is the keto diet for PCOS weight loss effective?

There is no factual evidence that one type of diet is superior to another for women with PCOS. But there is some research that shows women with PCOD can benefit from following a low glycaemic index (GI) diet plan, which can help maintain weight loss and reduce the risk of diabetes.

Since the keto diet plan removes all the dietary carbohydrates. So, this can significantly improve the pathology of this syndrome. But effectiveness doesn’t mean safe or optimal.

So, in this enlightening blog, let’s take a deep dive into the pros and cons of the keto diet for PCOS. Moreover, this blog can help you decide if the dietary intervention is right for you or not.

What Is PCOS?

PCOS stands for polycystic ovary syndrome. Also, commonly known as a hormonal disorder that affects women of reproductive age. PCOS is characterized by a combination of symptoms, including irregular or absent menstrual periods, excess androgen (male hormone) levels, and the presence of cysts on the ovaries.

The exact cause of PCOS is unknown. But through much research, it is believed that it is a combination of genetic and environmental factors. A condition called insulin resistance in the body’s cells that do not respond properly to insulin is often associated with PCOS. 

This can lead to higher insulin levels in the blood, which can contribute to the production of excess androgens by the ovaries.

Symptoms Of PCOS

The symptoms of PCOS can vary among individuals, but they commonly include:

• Irregular Periods

Women with PCOS may have infrequent or prolonged menstrual cycles, or they may experience unpredictable periods.

• Excess Androgen Levels

Elevated levels of androgens can cause symptoms such as acne, excess hair growth (hirsutism), and male-pattern baldness.

• Polycystic Ovaries

The ovaries may develop small cysts, which are fluid-filled sacs. These cysts are not harmful but can contribute to hormone imbalances.

• Weight Gain

Women with PCOS experience weight gain or have difficulty losing weight.

• Insulin Resistance

Insulin resistance is commonly seen in PCOS, which can lead to higher levels of insulin in the blood.

• Fertility Problems

Undoubtedly, PCOS is a leading cause of infertility. It causes due to irregular ovulation or lack of ovulation.

• Metabolic Issues

Women with PCOS may be at an increased risk of developing metabolic conditions such as type 2 diabetes, high blood pressure, and high cholesterol.

Diagnosis of PCOS involves assessing the presence of symptoms, conducting a physical examination, and performing hormonal and ultrasound tests to evaluate the ovaries.

Although there is no cure for PCOS, it can be managed through lifestyle changes, such as following a PCOS diet chart for 7 days to lose weight, regular exercise, and a balanced diet. Medications may also be prescribed to regulate menstrual cycles, reduce androgen levels, and manage associated symptoms.

What Is Keto Diet?

The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential health benefits and weight loss effects. The main goal of the keto diet is to shift the body into a metabolic state called ketosis.

Normally, the body relies on glucose (derived from carbohydrates) as its primary source of energy. However, when you significantly reduce your carbohydrate intake and increase your consumption of fats, your body begins to utilize fat as its main fuel source. This metabolic adaptation leads to the production of molecules called ketones in the liver, which are then used for energy.

To follow a standard ketogenic diet, you typically aim to consume about 70-75% of your daily calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. This strict restriction of carbohydrates forces your body to burn stored fat for fuel, which can lead to weight loss.

Foods that are commonly included in a keto diet are:

• Healthy Fats: Avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty fish.
• Protein Sources: Meat (such as beef, pork, poultry), fish, eggs, and tofu.
• Low-Carb Vegetables: Leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, and peppers.
• Dairy Products: Cheese, heavy cream, and full-fat yogurt.
• Non-Sugary Beverages: Water, coffee, tea, and unsweetened almond milk.

On the other hand, foods to avoid or limit on a keto diet include high-carbohydrate items like grains (rice, wheat, corn), starchy vegetables (potatoes, sweet potatoes), sugary foods (cakes, candies, sodas), and most fruits.

Is Keto Diet For PCOS Weight Loss Effective?

The ketogenic diet has been studied in relation to polycystic ovary syndrome (PCOS), and while there is some evidence suggesting it may be beneficial for weight loss and certain symptoms of PCOS, it’s important to note that individual results may vary. Here are some key points regarding the effectiveness of the keto diet for PCOS weight loss:

1. Weight Loss

The keto diet can be effective for weight loss due to its ability to promote fat burning and reduce appetite, which may help individuals with PCOS manage their weight.

2. Insulin Resistance

PCOS is often associated with insulin resistance. Some studies suggest that a low-carbohydrate diet like keto may help improve insulin sensitivity, potentially leading to better blood sugar control and weight management.

3. Hormonal Balance

PCOS is characterized by hormonal imbalances. The keto diet may help regulate hormone levels, particularly insulin and androgen levels, which are often elevated in PCOS.

4. Menstrual Regularity

Many women with PCOS experience irregular menstrual cycles. Some studies indicate that the keto diet may help restore regular periods in women with PCOS, although more research is needed in this area.

5. Metabolic Health

PCOS is linked to an increased risk of metabolic conditions such as type 2 diabetes and cardiovascular disease. The keto diet may help improve markers of metabolic health, including blood sugar levels, blood pressure, and cholesterol profiles.

6. Inflammation Reduction

The keto diet has been associated with a reduction in markers of inflammation, which may be beneficial for individuals with PCOS, as inflammation is often elevated in this condition.

7. Increased Satiety

The high fat and protein content of the keto diet can promote feelings of fullness and reduce cravings, potentially aiding in weight loss and adherence to the diet.

8. Improved Fertility

PCOS is a leading cause of infertility. Although limited, some studies suggest that the keto diet may improve fertility outcomes in women with PCOS by helping regulate hormone levels and supporting ovulation.

9. Individual Variations

It’s important to recognize that not everyone will respond the same way to the keto diet. Some individuals may experience significant weight loss and symptom improvement, while others may not see dramatic results.

10. Sustainability

The keto diet requires strict adherence to a low-carbohydrate, high-fat eating pattern. Some individuals may find it challenging to maintain long-term, and it may not be suitable for everyone’s lifestyle or preferences.

Please Note: In Fitelo, we do not recommend following a keto diet plan. For more information regarding the same please contact our experts and schedule a call for guidance.  

Also, read: How To Lose Weight With PCOS With Indian Diet Plan 

Natural Supplements To Involve In Keto Diet For PCOS Weight Loss

When considering natural supplements to include in a PCOS diet plan, it’s important to note that individual needs may vary. It is always advisable to consult with a healthcare professional or a registered dietitian before incorporating any supplements into your routine. Here are 10 natural supplements that are commonly suggested for PCOS management:

1.  Inositol

Inositol, specifically Myo-inositol and D-chiro-inositol, has shown promise in improving insulin sensitivity, and menstrual regularity and reducing androgen levels in women with PCOS. It is believed to help restore hormonal balance and improve fertility.

2.  N-acetyl cysteine (NAC)

NAC is an antioxidant that may help reduce insulin resistance and improve ovulation in women with PCOS. It can also support liver function and reduce oxidative stress.

3.  Omega-3 Fatty Acids

Found in fatty fish like salmon, mackerel, and supplements like fish oil, omega-3 fatty acids possess anti-inflammatory properties and may help reduce insulin resistance and regulate menstrual cycles.

4. Chromium

Chromium is a mineral that plays a role in glucose metabolism. It may help improve insulin sensitivity and assist in blood sugar regulation, potentially benefiting women with PCOS who have insulin resistance.

5. Cinnamon

Cinnamon has been studied for its potential to improve insulin sensitivity and reduce fasting blood sugar levels. It may also help regulate menstrual cycles and improve fertility.

6. Berberine

Berberine is a compound extracted from certain plants, known for its insulin-lowering effects. It may help improve insulin resistance, regulate menstrual cycles, and reduce androgen levels in women with PCOS.

7.  Vitex agnus-castus (Chasteberry)

Chasteberry is a herbal supplement that may help regulate menstrual cycles and restore hormonal balance. It may also alleviate symptoms such as breast tenderness and mood swings.

8.  Magnesium

Magnesium plays a role in insulin signaling and glucose metabolism. Supplementation may help improve insulin resistance, reduce inflammation, and support overall metabolic health.

9. Vitamin D

Many women with PCOS have low levels of vitamin D. Supplementation, along with adequate sunlight exposure, may help improve insulin sensitivity, regulate menstrual cycles, and support fertility.

10. Green Tea Extract

Green tea contains compounds like catechins that have antioxidant and anti-inflammatory properties. It may help improve insulin sensitivity and weight management in women with PCOS.

Also, read PCOD vs PCOS: Know The Difference And Cure It Naturally

Please Note: Supplements should not replace a healthy diet and lifestyle. Dosage and suitability may vary for each individual, so it’s important to seek guidance from a healthcare professional before starting any supplementation regimen.

A Word From Fitelo On “Keto Diet For PCOS Weight Loss”

The keto diet plan offers very short-term benefits for women with PCOS. Also, due to being overweight, they might get type-2 diabetes. But if you focus on a proper diet plan for PCOS then you might get better results.

PCOS diet plan is more reliable and sustainable and less risky. Moreover, it is best for long-term lifestyle intervention. Thus, if you want to start your journey to achieve better health and improve your fertility issues then contact Fitelo for more guidance.

PCOS Weight Loss Transformation

Shevi a young girl from Himachal Pradesh approached Fitelo with her weight gain concern along with PCOS. To overcome this stiff weight gain, she decided to correct her lifestyle and manage her condition but needed some guidance to achieve her goal. We all have read about PCOS weight loss success stories a number of times. But do we actually know the real struggle behind all this? So, let’s have a look.

PCOS Weight Loss: An Inspiring Success Journey of A Young Girl | Fitelo

4 Reasons Why You Are Struggling To Lose Weight With PCOS

What are the hidden reasons for your struck weight in PCOS? Interested in finding out? If yes, then watch this informative video and learn more about this. friends to make them aware of these hidden reasons for stuck weight in PCOS Patients!

Fun Facts

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Frequently Asked Questions

Is Keto Good For PCOS Weight Loss?

Researchers have found that the keto diet helps women with PCOS lose weight, improve their balance of sex hormones, reduce triglyceride and cholesterol levels, normalize their menstrual cycles, and improve their fertility.

Is Keto Diet Beneficial For PCOS?

KD causes weight loss and reduces fat mass, both of which reduce insulin secretion after meals, restoring insulin sensitivity and improving glucose tolerance. In PCOS, KD can reduce androgen levels and normalize the ratio of luteinizing hormone (LH) to follicle-stimulating hormone (FSH).

What Are The Effects Of The Keto Diet On Women With PCOS?

Some research suggests that besides helping women with PCOS lose weight, the ketogenic diet has a positive effect on rebalancing their hormones. Also, in some cases help women who had previous infertility problems become pregnant on their own.

How To Lose Weight With Keto Diet Plan In Women With PCOS?

The keto diet plan focuses on good nutrition with lower carbs but not necessarily full ketosis. Once you have adjusted to the lower carbs, he then suggests you further restrict carbs to go into ketosis. This seems like a sensible approach to me.

Can Keto Diet Really Improve PCOS?

Yes, it can but may vary person-to-person. But researchers have found that the keto diet helps women with PCOS lose weight, improve their balance of sex hormones, reduce triglyceride and cholesterol levels, normalize their menstrual cycles, and improve their fertility.

What Are The Best Healthy Indian Snacks For Weight Loss?

The best healthy Indian snacks for weight loss are:

• Chana Dal Namkeen.
• Makhana (Foxnuts)
• Chana Jor Garam.
• Gur Chana.
• Bajra.
• Bhel mix.
• Cornflakes dry fruit mix.
• Chivda Namkeen.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

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 health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.