Here are 4 tips Shared to Make it Easier, According to Dietitian Avni Kaul
Polycystic ovary syndrome (PCOS) is the most common hormonal disorder in females of reproductive age and could impact both ovulation and the hormones that play an important role in metabolism.
Women with PCOS mostly have cysts on their ovaries and produce higher than normal levels of testosterone. Symptoms include facial hair, inconsistent periods, acne, and problems losing weight.
Not all individuals who suffer from PCOS are overweight or obese, but reducing weight could help reduce symptoms in those who are, says leading Dietitian and weight loss expert, Avni Kaul.
Though, it is still unclear why weight loss helps, evidence suggests it helps to manage hormonal levels and enhance ovulation.
Reason reducing weight could be troublesome if you have PCOS
The two major reasons women with PCOS might struggle with weight are insulin resistance and inflammation. Low-grade chronic inflammation could leave certain individuals feeling exhausted, making it difficult to exercise or make healthy meals.
Insulin resistance occurs while cells are not as responsive as they should be to insulin, the hormone that manages blood sugar levels. This could make the brain think one has not eaten sufficient food, causing hunger even post-eating. An excess of insulin caused due to insulin resistance makes the body store fat, specifically, around the abdomen.
While weight loss could help, the common weight loss advice of eating less and moving more is not usually helpful for women who have PCOS, according to Delhi’s top dietitian for PCOS, Avni Kaul.
Restrictive eating and over-exercising cause a blood sugar roller coaster, which is counter-productive while attempting to manage insulin resistance.
Tips to reduce weight if you have PCOS
Avni Kaul shares tips that may help you to reduce weight if you have PCOS. With the help of complex carbohydrates, balance your blood sugar
Complex carbohydrates release energy slowly and are rich in fiber. These include wholegrain bread, cereals, and potatoes with the skin on. Simple carbohydrates like white bread, pasta, or rice free the energy faster in comparison.
When you eat sugary foods your body generates more insulin, which could contribute to weight gain. Eating complex carbohydrates with plenty of protein and good fats balances the blood sugar and reduces your insulin. This could reduce cravings and overeating which usually leads to weight gain. It is recommended to eat plenty of fruit and vegetables along with complex carbohydrates.
Pay importance to protein and essential fats
Eating protein with the majority of meals helps slow the release of glucose, which helps to keep insulin down. It does not mean you require to eat a high protein diet, simply try to include protein with the majority of the meals. Good protein sources are meat, fish, eggs, Greek yogurt, and beans.
Healthy fats like oily fish, seeds, nuts, and avocado are top choices as they help to lessen inflammation. Removing gluten and dairy for some time is recommended during PCOS because they could be inflammatory, even though there is not sufficient scientific evidence to back this up.
For your breakfast, include a smoothie made of almond milk, berries, protein powder, nut butter, and chia seeds for these include both protein and fats.
Exercise to develop muscles
Instead of doing high-intensity workouts, which are cardio-based, look for resistance training to develop muscle. The muscle consumes the blood glucose, so the body doesn’t have to form as much insulin.
Running for hours using the treadmill or doing back-to-back cycling classes will pump more stress hormones, which later causes weight gain in the mid-section.” Keeping stress down is essential as having spiked levels of the stress hormone cortisol over a long period of time boosts insulin.
Get more sleep
Sleep deprivation boosts insulin formation and cravings for sugary foods. These could both lead to weight gain. One study suggests sleeping for 5 hours a night for a week decreases insulin sensitivity by nearly a quarter. It is important to get sleep between 8 and 9 hours during the night.
Ultimately, while managing PCOS, one needs to be kind to themselves. If you have PCOS, you need to focus on healthy lifestyle alternatives to counter insulin and inflammation
