Diet for PCOS | How to Lose Weight Fast with PCOS or PCOD

Losing weight for women, in general, is challenging but for women with PCOS or PCOD, it is a constant struggle. Weight gain helps trigger PCOS symptoms, such as menstrual abnormalities, acne etc., Obesity or being overweight in women with PCOS can put them at a higher risk of infertility, diabetes, heart disease, sleep apnoea and uterine cancer. Fast weight loss can reduce the severity of the condition and improve quality of life. Weight gain in PCOS is stimulated by male hormones leading to a male pattern of abdominal fat accumulation. This type of weight gain is considered more dangerous because it is associated with adverse conditions of the heart. Even 10% of body weight loss under the care of the best gynaecologist for PCOS treatment in Chennai can help relieve symptoms of PCOS, improve insulin sensitivity and reduce the risk of diabetes, heart disease and other PCOS complications.

A holistic approach to weight loss in PCOS

An attempt on how to lose weight with PCOS requires an understanding of how PCOS weight gain happens in the first place. To start with, visit the centre for PCOS/PCOD treatment in Chennai for a clinical assessment, PCOS treatment plan, diet guide, exercise training and habit transformation that makes a complete PCOS management. Insulin resistance, androgen excess and inflammation are the defining aspects of a PCOS diagnosis that occur even in women of normal body weight. Bodyweight, waist size and body mass index called BMI, the height to weight ratio are important parameters that direct towards how fast the woman may want to lose weight, how much weight may be lost and other related factors that would contribute towards planning a weight loss programme. Approved medications for PCOS may be prescribed along with a diet schedule, exercise routine and lifestyle modifications that can holistically help for effective and fast weight loss in PCOS.

Diet plan for PCOS/PCOD weight loss

A PCOS diet focuses on foods to help manage insulin and testosterone levels. Getting started on a way of eating and making it a habit can be both energy and time-consuming. It may take a while to work out what can and cannot be included in daily meals that fit the diet guidelines. But It is highly important to have a PCOS diet plan that can help make the transition to a new way of eating smoother easier for a faster weight loss. Mindful eating is one potential solution as it promotes an increased awareness of bodily cues, such as hunger and fullness. A focus on making small meaningful food changes will eventually show the numbers on the scale that reflect the benefit of healthy choices in eating. Following are a few diet guidelines for planning everyday weight loss meals:

Low/slow-carb diet for weight loss in PCOS/PCOD

Carbohydrates have an impact on insulin levels. Women with PCOS develop insulin resistance when body cells stop recognizing the effects of the hormone insulin. Research associates high levels of insulin with increased body fat and weight gain in women with PCOS. A low-glycemic diet(GI) is known to benefit women with PCOS. The GI is a measurement of how quickly a particular food can raise blood sugar.

An average person tends to get most of the carbohydrates from processed grain products like cereal, rice, bread and sugar. Carbohydrates from highly refined products lead to a state of being overfed and undernourished. Bread and cookies provide only carbohydrates but not enough vitamins and minerals. Sugar and processed foods contribute to inflammation. PCOS diet recommends getting the majority of carbohydrates from whole grains, fruits, vegetables and beans.

More fibre and vegetables in PCOS diet for weight loss

Vegetables are amazing for so many reasons. But to say it simply, more vegetables means tons of micronutrients and fibres but very low in calories. They are the ideal food for weight loss in PCOS. Learning to cook vegetables and getting creative with salads can take extra effort but is worth the work. Buying produce when it is in season at the right time of the year will be the best. Trying to include vegetables of different colours, textures and tastes every day would not only add variety and make eating enjoyable but also offer good fibre and vast nutrients.

Proteins aid weight loss in PCOS

Eating sufficient protein helps stabilize blood sugar, increase feelings of fullness after a meal, reduce cravings, help burn more calories and manage hunger hormones. Choosing high-protein meals and snacks are a healthy and sustainable way to lose excess body weight in PCOS. Some of the foods with high protein content include eggs, nuts, legumes, low-fat dairy, lean meat and seafood. Combining a protein source with healthy fat can further increase the filling effects of meals and snacks.

Add healthy fats for weight loss in PCOS

A diet with healthy fats can help to keep feel more satisfied after meals in a way that tackle weight loss and other symptoms of PCOS. In contrary to all fats considered to be rich in calories, adding healthy fats to meals can expand stomach volume and reduce hunger. This guides throughout the day to help eat fewer calories. The higher healthy fat diet results beneficially in more fat loss, especially the belly fat, than the lower-fat diet that adversely reduces lean body mass as well. Examples of healthy fats include avocado, cold-pressed oils such as olive oil, coconut oil and nut butter.

Eat fermented foods for weight loss in PCOS

Women with PCOS are prone to have fewer healthy gut bacteria than women without the condition. Including foods that are fermented with healthy bacteria can play a role in metabolism and weight maintenance. Research supports that certain probiotic strains may have positive impacts on weight loss. Foods high in probiotics are yoghurt, kefir, sauerkraut, kanji, kimchi, sourdough and fermented batters that help increase the number of beneficial gut bacteria. Probiotic supplements also can be taken to get the same results.

Other elements of weight loss in PCOS may include the right choice of the best gynaecologist for PCOS treatment in Chennai, getting regular exercise, staying active, enough sleep and stress management.

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