Table of contents:
- Diet guide for PCOS for weight loss
- 1. Make a healthy eating plan
- 2. Exercise regularly
- 3. Don't forget to take PCOS medication
- 4. Stop smoking
- 5. Get enough sleep
At least about half of the women who have polycystic ovary syndrome (PCOS) are overweight or even obese. Women with PCOS are also at risk for developing insulin resistance, which causes weight gain or increases the risk of diabetes. Hormones that are unstable also tend to predispose women to PCOS to have an overeating disorder. In the long term, obesity can increase the risk of various dangerous chronic diseases. Thus, losing weight is one of the most important pillars in therapy to control PCOS symptoms. What is the diet guide for PCOS like?
Diet guide for PCOS for weight loss
1. Make a healthy eating plan
PCOS is associated with increased insulin levels which can raise blood sugar levels and lead to insulin resistance. So you need to start limiting your intake of high-carbohydrate foods - even if you can avoid them altogether.
Richard Legro, MD, chair of the obstetrics and gynecology department at Penn State Health Medical Center, said that people with PCOS need to consume more foods with a low glycemic index. The main food sources with a low glycemic index include vegetables and fruit, whole grains (such as whole wheat bread or oat porridge), tubers (sweet potatoes and carrots), and sources of protein and healthy fats.
In addition to focusing on a variety of food menus with low GI values, you also need to increase the number of foods that have anti-inflammatory properties, such as:
- Avocado
- Nuts
- Fish rich in omega 3, such as salmon and sardines
- Tomato
- Spinach
- Olive oil
- Green tea
It doesn't stop at the menu selection, you also need to pay attention to how often you eat. Instead of eating 3 large meals a day, divide into smaller portions throughout the day. For example, 6 meals with intervals of 3 to 4 hours. This method is very effective to avoid drastic spikes in blood sugar.
2. Exercise regularly
The diet for PCOS also needs to be balanced with regular exercise to increase insulin sensitivity in regulating blood sugar levels.
No need to be heavy, just do aerobics, take a leisurely walk, bike, or swim to keep in shape. To prevent your body muscles from getting bigger like male bodybuilders, you can add light weight training. Generally, you can exercise for at least 30 minutes per day (or a minimum of 150 minutes per week). Also make sure you don't sit too long by staying active while in the office.
3. Don't forget to take PCOS medication
Some of the drugs that doctors prescribe to treat your PCOS symptoms can help you lose weight, because of their effect that works to stabilize the body's hormonal disorders due to insulin resistance.
So, ask your doctor about the medicine that suits your condition. Follow the dosage and how to use it to avoid the risk of unwanted side effects.
4. Stop smoking
If you have PCOS and are active smokers, it is better to stop smoking immediately. A 2009 study chaired by Dr. Susanne Cupisti at the University Hospital of Erlangen, Germany, found that smoking can cause an increase in insulin and the hormone testosterone in women with PCOS. If the insulin and testosterone levels in the body increase, PCOS symptoms will automatically worsen, which can make weight loss even more difficult.
5. Get enough sleep
Women with PCOS have an increased risk of daytime drowsiness and sleep apnea. Even so, as much as possible try to always get enough sleep, which is about 7 to 8 hours each night. Staying up late or not getting enough sleep has long been linked to a risk of weight gain and diabetes.
If you have trouble establishing a healthy sleep pattern, consult further with your doctor. Remember, there is no instant way to lose weight, including for people who have PCOS. The diet for PCOS requires intense effort and will from within.
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