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Polycystic ovary syndrome is a condition characterized by hormonal imbalances, irregular periods, or the growth of small cysts on one or both ovaries. Hormonal imbalance makes it difficult for women with PCOS to lose weight. Therefore, it is necessary to have a reasonable weight loss method to bring high efficiency.Polycystic Ovary
Polycystic ovary syndrome is a condition characterized by endocrine disorders and is one of the main causes of infertility in women due to ovulation disorders and no longer ovulating. Patients often have signs of menstrual disorders, hirsutism, acne, mood swings,...
Besides, patients are often overweight and obese due to higher insulin hormone levels. relative to the body's needs. Therefore, problems with digestion and food metabolism are disturbed leading to a higher risk of obesity even though the amount of calories consumed may not be much. According to statistics, the percentage of women with polycystic ovary syndrome who are obese accounts for 30-50%. If only based on BMI or waist-to-hip ratio to determine obesity status, overweight and obese women will have a BMI >25. Several studies demonstrate that obesity is also one of the factors that increase the risk of PCOS. Therefore, weight plays an important role in the promotion of clinical symptoms. A reasonable weight loss regime is essential for women with PCOS.
How to lose weight for people with polycystic ovary?
2.1 Reduce Carbs Reducing calorie consumption can help manage ovarian cysts due to the impact calories have on insulin levels. About 70% of women with PCOS have insulin resistance, which is when the cells fail to receive the effects of the hormone insulin. Insulin is needed to manage blood sugar levels and store energy in the body. According to a study, high insulin levels are associated with increased body fat and weight gain in healthy people in general and women with PCOS in particular.
In a study obese women with PCOS and insulin resistance ate a 3-week diet with 40% carbs and 45% fat, followed by a 3-week diet with 60% carbs. and 25% fat. Protein intake is 15% in each stage. While blood sugar levels were similar during the phase of the diet and insulin levels fell 30% during the lower carb, higher fat phase.
Furthermore, a low-glycemic diet may be beneficial for women with PCOS. The glycemic index is a measurement of how quickly a particular food raises blood sugar. In one study, women ate a normal diet for 12 weeks, followed by a low-sugar diet for 12 weeks. Their insulin sensitivity metrics were significantly better during the low-sugar phase.
In summary, a low-sugar, low-carb diet can lower insulin levels in women with PCOS and may help with weight loss.
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2.2 Eat more fiber Since fiber can help fill you up after a meal, a high-fiber diet may improve weight loss in women with PCOS. According to one study, higher fiber intake was associated with reduced insulin resistance, total body fat, and belly fat in women with PCOS. In another study in 57 women with this syndrome, higher fiber intake was associated with lower body weight. Therefore, people with PCOS need a high-fiber diet that can help reduce insulin resistance, body weight, and excess fat.
2.3 Eat enough protein Protein is not only an essential nutrient, but it also helps to stabilize blood sugar levels and increase feelings of fullness after a meal. It may also aid weight loss by reducing cravings, helping the body burn more calories, and better manage hormones. According to a study of 57 women with PCOS who were divided into 2 control groups. One group was fed a high-protein diet, with more than 40% of calories from protein and 30% from fat, and the other group ate a standard lower-protein diet consisting of 15% protein and 30% fat. Results showed that the group of women on the high-protein diet lost an average of 4.4 kg after 6 months, significantly more than those in the control group.
Therefore, to lose weight effectively, it is necessary to eat a diet rich in protein, such as eggs, nuts, dairy, meat, seafood. High protein intake can promote weight loss, especially for patients with PCOS.
2.4 Use healthy fats Fat is an indispensable ingredient in the menu, but using healthy fats can help patients feel more satisfied after meals as well as effectively lose weight. In a study of 30 women with PCOS who were divided into 2 groups, 2 different diets, low fat (55% carbs, 18% protein, 27% fat) were compared. with a higher fat diet (41% carbs, 19% protein, 40% fat). After eight weeks, the higher-fat diet resulted in more fat loss (including belly fat) than the lower-fat diet.
In fact, although fat is very high in calories, adding healthy fats to meals can expand stomach volume and reduce hunger. This can help your body eat fewer calories throughout the day. Healthy fats should be added to the menu such as avocado, olive oil, coconut oil, nut butter. Combining fat with a protein source can add to the satiety effect of meals and snacks.
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2.5 Add Fermented Foods Healthy gut bacteria play an important role in metabolism and weight maintenance. Studies show that women with PCOS have less healthy gut bacteria than women without the disease. Additionally, new research suggests that certain strains of probiotics may have a positive effect on weight loss.
Therefore, adding probiotic foods such as yogurt, kefir, sauerkraut and other fermented foods, can help increase the number of beneficial bacteria in the gut and be effective in weight loss. .
2.6 Maintain a healthy eating mindset Women with PCOS are more likely to have a dietary mindset and are 3 times more likely to have an eating disorder than healthy women. A healthy eating mindset is a potential solution to increasing awareness of the body's signals. A concept-based food approach can help address the most problematic eating behaviors such as binge eating and emotional eating. What's more, studies show that a healthy diet can help with weight loss. In a nutshell, polycystic ovary syndrome is a condition characterized by hormonal imbalances, irregular periods, or the growth of small cysts on one or both ovaries. Hormonal imbalance makes it difficult for women with PCOS to lose weight. Therefore, patients need to follow a healthy and appropriate diet, and can consult with a nutritionist for effective weight loss.
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