Dieting and Weight Loss with PCOS
Since everyone has become aware of the growing obesity epidemic, there have been an extreme amount of diet plans popping up that promise amazing results.Most of them provide little data to back up their claims and typically prove to be difficult to maintain. Usually people revert back to their original eating routines within weeks, and if there was any weight lost it is quickly gained back.
This is especially the case with woman suffering from this Polycystic Ovarian Syndrome. Losing weight with PCOS can be so difficulty that it's common to try a multitude of diets and come up frustrated and empty handed.
PCOS Diet Plans That Have the Worst ResultsThe main diet suggested is one that is low in carbohydrates, due to the typical symptom of insulin resistance. However, research has shown that this PCOS diet plan is no more effective than any other diet approach for sufferers of this condition. Also, the large amounts of meat and fat in this menu may prove detrimental to your long-term health. It heightens the risk of other major complications of Polycystic Ovarian Syndrome, which include: high blood pressure, high cholesterol, and heart failure.
At the same time, diets extremely low in fat are just as unsuccessful in PCOS weight loss. People who practice these tend to increase their carbohydrate intake. Refined carbohydrates like white sugar, pasta, and rice can cause more issues with insulin levels. Long periods of high insulin lead to complete insulin resistance, or diabetes. This just continues the cycle of imbalance and may cause all of the symptoms of Polycystic Ovarian Syndrome to flare up even more.
How to Lose Weight With PCOSGood, balanced nutrition versus a limited diet plan appears to be the way to go for long-term results. While weight loss may not be quick, eating healthy and staying active is the only way to maintain health. It's definitely beneficial to reduce your intake of white sugar, bread, and rice, but don't completely eliminate carbohydrates. Focus on replacing them with complex grains and increasing your intake of fiber and antioxidants.
You can actually make these changes to your lifestyle slowly, without an official weight loss system. In fact, people typically have much better results if they simply ease into all of these changes slowly without setting large weight loss goals. For example, for week one you might want to replace all your sugary drinks with water, and the next week you also exchange white rice for brown rice. Just keep adding on, and after a couple months you will notice your body changing.
Remember that it took you years to gain the weight, so, unfortunately, it may take a couple years to reach your ideal body. Mentally setting the bar too high makes it much easier to give up. If you would still prefer a full, predetermined meal plan and workout routine, just make sure that this weight loss system fits all the criteria mentioned. Diets that emphasize organic foods and herbal supplements have proven much more successful as well. If you're looking for a book that will help, The Natural PCOS Diet by Jenny Blondel is a good place to start.
Make sure to keep in contact with your doctor about any dietary changes and even your struggles. In more severe cases of Polycystic Ovarian Syndrome, you may require certain types of birth control, or even surgery to remove cysts, to fully reach the relief and results you are seeking.
Burn More Than You EatNo matter what PCOS diet plan you follow, it will not work unless you make absolutely sure you are burning more calories than you eat.
Write down your daily calorie intake. Make use of a calculator to determine your Basal Metabolic Rate. Then use an activity calculator to find out how many calories you burn with your exercise routine every week. Now plug the numbers into this equation:
(Intake x 7) - (BMR x 7) - Exercise
If you aren't getting a negative number of at least 3500 calories, you will not see any fat loss.
Don't Starve YourselfIf you don't eat enough for several days, your body will conserve what little fuel you give it. Women with PCOS may already have compromised metabolisms, so you won't be doing yourself any favors.
The best diets will only lower your daily calorie intake by a couple hundred less than your BMR. You should focus on eliminating sugars and increasing exercise rather than eating less in general.