Weight Loss Diet Plan For Women Suffering From PCOS

Weight Loss Diet Plan For Women Suffering From PCOS

If you want to lose weight but suffering from PCOS, we will help you find some tips that will enhance your efforts for weight loss.

Polycystic ovary syndrome (PCOS) is characterized by hormonal imbalances, irregular periods, or the development of small cysts on one or both ovaries. This situation can impact up to 7% of adult women.

Women with PCOS face hormonal imbalances, insulin resistance, and inflammation related to this condition, making it difficult for them to shed weight.

Yet, even a few Weight Loss Diet Plan of approximately 5% can improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality of life in women with PCOS.

Let us give you some tips for losing weight with PCOS.

Reduce your carb intake

Reducing your carb consumption may help control PCOS due to carbs’ impact on insulin levels.

Almost 70% of women with PCOS have insulin resistance, which is when your cells stop recognizing the hormone insulin's consequences.

For maintaining blood sugar management and energy sugar in your body, insulin is necessary for your body. Research associates high levels of insulin that increase body fat and weight gain in the general population and women with PCOS.

In one study, obese women with PCOS and insulin resistance followed a 3-week diet of 40% carbs and 45% fat, then a 3-week diet of 60% carbs and 25% fat. Protein infusion was 15% during each phase.

While blood sugar levels were similar during the two phases of the diet, insulin levels went down 30% during the lower-carb, higher-fat phase.

What’s more, you think a low-glycemic diet may benefit women with PCOS. The glycemic index (GI) estimates how rapidly food raises blood sugar.

In one study, women ate a particular diet for 12 weeks, followed by a low-GI diet for 12 weeks. The measures show how efficiently the body uses insulin, and the sensitivity was significantly better during the low-GI phase.

Get plenty of fiber

Because fiber enables you to dwell full after a meal, a high-fiber diet may enhance weight loss in women with PCOS.

The Reference Daily Intake (RDI) for fiber in the US is 14 grams per 1,000 calories — or around 25 grams per day for women.

In one study, higher fiber intake links to lower insulin resistance, total body fat, and belly fat in women with PCOS — but not in women without PCOS.

In another study in 57 women with this condition, higher fiber intake was linked with lower body weight

Eat enough protein

Protein stables your blood sugar and increases sensations of fullness after a meal. Add a protein-rich diet to your 3 month diet plan for weight loss.

It will also reduce your cravings, help you burn more calories, and manage hunger hormones for weight loss.

According to studies, 57 women with PCOS have either a high-protein diet or more than 40% of calories from protein and 30% from fat or a typical diet consisting of less than 15% protein and 30% fat.

Women in the high-protein group lost an average of 9.7 pounds (4.4 kg) after six months — significantly more than those in the control group.

If you’re anxious you’re not getting sufficient protein, you can strengthen it in your meals or choose high-protein snacks. Many healthy foods like eggs, dairy, meat, nuts, and seafood have high protein.

Eat healthy fats

Having a good amount of healthy fats in your diet may help you feel more satisfied after meals, and it will also tackle weight loss and other symptoms of PCOS.

In one study in 30 women with PCOS, a low-fat diet of 55% carbs, 18% protein, and 27% fat as compared to a higher-fat diet (41% carb, 19% protein, 40% fat).

As a result, after eight weeks, the higher-fat diet resulted in more fat loss, including belly fat, than the lower-fat diet, which also reduced lean body mass.

Just because you know fats are rich in calories, you can add healthy fats to meals that can expand stomach volume and reduce hunger. That may help you to eat fewer calories throughout the day.

Healthy fats include avocado, nut butter olive oil, and coconut oil. Combining healthy fat with a protein source can further increase the filling effects of meals and snacks.

Eat fermented foods

Healthy gut bacteria play a particular role in metabolism and weight maintenance.

Studies say that, in comparison to women without this condition, women with PCOS may have fewer healthy gut bacteria.

In addition, recent research suggests that certain probiotic strains might have positive results on weight loss. A 3 month diet plan for weight loss full of fermented foods will help you lose weight without losing your energy and nutrition.

Consuming foods high in probiotics — such as yogurt, sauerkraut, kefir, and other fermented foods — may help enhance the number of beneficial bacteria in your gut. To get the identical results can also attempt taking a probiotic supplement.

Conclusion

Losing weight can be a struggle for women suffering from PCOS. A balanced diet low in inciting foods like refined carbs and highly processed edibles but rich in healthy fats, protein, whole-grain foods, and fiber — may support weight loss. Certain supplements and a Weight Loss Diet Plan may help as well. Myo-inositol and carnitine supplements may help women with PCOS lose weight and control symptoms.

Lifestyle should also be taken into consideration. Regular exercise, stress management, and sleep are necessary for weight loss. It may also help relieve stress through yoga, meditation, and time outdoors, which may help lower cortisol levels.