You have no doubt landed on this webpage because you have either been struggling with weight loss, you have recently been diagnosed with a hormone imbalance such as Polycystic Ovarian Syndrome (PCOS), or suspect your hormones are causing your weight gain, and not getting anywhere.
You may be wondering where else to turn for help? Are you interested in learning about other treatments apart from what your doctor has recommended: Metformin, the Pill, or Clomid?
To balance hormones and to lose weight, a combined approach of following is necessary:
- Follow a suitable eating plan, such as a targeted PCOS diet plan
- Take specific supplements and herbs for any hormone imbalance
- Make the appropriate lifesytle changes including regular exercise and stress management.
By sucessfully following and sticking to such natural treatment strategies, it is possible to create healthy hormone balance once more.
PCOS diet for weight loss
It is important to think of Polycystic Ovarian Syndrome (PCOS) not just affecting your ovaries, but many glands may be affected in your body including the adrenal glands, thyroid gland and pancreas. In fact, many naturopaths and hormone health experts will agree that often the symptoms of PCOS first arise from adrenal gland problems.
Therefore, a suitable PCOS diet to follow for optimal weight loss must target causative factors such as insulin resistance, an underactive thyroid gland, stressed adrenal glands, and perhaps even gluten intolerance.
Since 80% of PCOS sufferers have insulin resistance, it makes sense to focus on a diet that support this as a priority. A PCOS diet plan needs to be easy and simple to follow and most importantly, address such factors mentioned above.
What is insulin resistance?
Insulin is an important hormone that controls blood sugar levels. Insulin resistance develops when this hormone becomes less effective at controlling blood sugar. As a result, higher levels are needed in order for insulin to have its effects.
Insulin resistance can be managed using dietary and lifestyle interventions including regular exercise.
In order to address insulin resistance from a dietary perspective, it is important to focus on the right combination, quality and quantity of the three main food groups – carbohydrates, protein and fat. Let’s explore this in more detail.
Here Are A Few Weight Loss Tips
Different types of carbohydrates such as refined and complex carbohydrates have varying effects on your body. The Glycemic Index (GI) is a numerical rating that compares the effect of such carbohydrates on your blood sugar levels. Choosing foods with a low GI ranking is critical for PCOS and weight gain as these foods prevents blood sugar levels from spiking suddenly, thereby reducing the insulin response. This can reduce excessive hormone release from the ovaries and allow the body to burn more fat. Eating low GI foods can also reduce sweet cravings and keep your energy levels stable for longer.
Aim to consume most of your carbohydrates from vegetables, fruit and just a small amount of grain. Suitable quantities per serve include 1 cup cooked vegetables or 2 cups salad vegetables, maximum 2 serves of low GI fruit per day, e.g. 1 apple and 1 cup melon, and limited grains including (preferably wheat-free) 1 slice bread, and 1/3 cup cooked rice/pasta/noodles. Adding grains to your meals is optional and by limiting or leaving grains out, your weight loss will be greater. It is important, however, to remember carbohydrates contain beneficial fibre, important for healthy digestion and bowel regularity, cholesterol, healthy blood sugar levels and greater satiety.
Protein is another food group to focus on. Protein sources include lean red meat, organic/ free-range poultry, eggs, seafood and shellfish, legumes, lentils, fermented tofu, protein powders, nuts and seeds, etc. Protein helps to stabilise your blood sugar levels and keeps you feeling satisfied for longer. You will notice a decrease in sugar cravings within about 2 weeks when you incorporate protein into every meal including snacks.
Good fats are essential for hormone production, thyroid gland health, cell quality, skin health, heart health and cognitive function. Omega 3 Essential Fatty Acids (EFA’s) include oily fish such as herring, mackerel, mullet, salmon and sardines. Other sources of good fat include coconut oil, flaxseed oil, krill oil, avocados, nuts and seeds.
Spend time examining your current diet. What simple changes can you make? Remember, indulging in refined, unhealthy carbohydrates can cause blood sugar spikes, cravings, low energy, mood swings and poor digestion. Over time, refined carbohydrates can lead to insulin resistance, weight gain and obesity and PCOS.
The Natural PCOS Diet For Effective Weight Loss
Why not look for inspiration and delicious recipes in The Natural PCOS Cookbook, a bonus giveaway with the Natural PCOS Diet.
The Natural PCOS diet is considered a breakthrough in a natural approach to reversing symptoms of PCOS.