Losing Weight with PCOS Naturally
Losing weight with PCOS (Polycystic Ovary Syndrome) can feel like an uphill battle. But with the right nutritional habits, not only is healthy weight loss is possible, but you can feel better than ever.
Prioritise Protein
There is a perception that loading up on protein is just for bodybuilders, but this is far from the case.
Protein is the powerhouse nutrient that can make weight loss with PCOS a little easier.
Not only does protein help to build and repair muscle tissue, but it can also increase feelings of fullness and help to regulate blood sugar levels.
Consuming the right type of protein – such as lean meats, fish and eggs are the kinds of proteins we should look to consume if you’re wanting to shed the pounds.
Incorporating natural plant-based proteins like beans and nuts is also a great idea as they have the bonus of a high fibre content, which can help to slow down digestion and prevent sudden spikes in insulin levels.
So, if you’re trying to lose weight and manage PCOS symptoms, be sure to prioritise protein in your diet – your body will thank you for it!
Eliminate refined carbohydrates
Many women find that a high-protein & high healthy fat diet is highly successful in helping them lose weight, but this doesn’t mean cutting out carbs entirely. It’s about being smart with your carb choices.
Refined carbohydrates such as white bread and refined grains are digested rapidly, leading to a surge in blood sugar that can result in energy crashes, cravings, and blood sugar fluctuations.
For those with PCOS, these sudden rises and falls of blood sugar make it more difficult to manage insulin resistance.
Try to reduce or limit total servings of refined carbohydrates — instead opt for slow release, complex carbohydrates such as oats, beans, root vegetables, and wholegrain black, red or wild rice.
The high fibre content on these carbs will help to control insulin levels, critical for sustained weight loss and energy levels. If you need guidance on portion sizes, please do get in touch!
Eat the rainbow and load up on fibre!
If you’re looking to lose weight with PCOS, one of the most important things you can do is load up on fruits and vegetables. Aim for at least 5 servings a day, but ideally 7-10!
Not only are these foods low in calories, but they also contain a variety of vitamins, minerals, and antioxidants that can help to support your overall health.
Fruit and vegetables are also high in fibre which can help slow down digestion and prevent sugar from wreaking havoc on our blood sugar levels.
This, in turn, can help prevent insulin resistance and promote healthy ovulation. Some examples of these fibre-rich foods include: broccoli, cauliflower, beans, lentils, almonds, sweet potatoes, and pumpkin!
Incorporating these foods into our meals can be a game-changer for managing our PCOS symptoms.
So, whether you’re munching on carrot sticks with some humous, or tossing some veggies into your favourite stir-fry, make sure you’re getting plenty of produce in your diet – your body (and your taste buds) will thank you!
Include healthy fats with each meal or snack
Healthy fats are a vital component of any diet, but they can be especially beneficial for women with PCOS who are looking to balance their hormones.
This is because hormones like oestrogen, progesterone, and testosterone are synthesized from cholesterol, which is found in fats.
When you consume healthy fats like avocados, nuts, seeds, and fatty fish, you provide your body with the building blocks it needs to produce these hormones in the appropriate amounts.
On top of this, diets rich in healthy fats have proven to improve insulin sensitivity and reduce inflammation, both of which can help to regulate hormone levels and improve symptoms of PCOS.
So, whether you’re drizzling olive oil over your salad or enjoying some salmon for dinner, don’t be afraid to include healthy fats in your diet – they can play an important role in supporting your hormonal health and well-being.
On the flip side, foods containing saturated or hydrogenated fats – think cheesy and milky dairy products, non-organic processed red meats, and those tempting fried or processed goodies – can cause a surge in oestrogen production.
This, unfortunately, can make PCOS symptoms worse and even lead to weight gain, which can then make symptoms even more challenging.
Let’s be mindful of these sneaky culprits and choose healthier options that can help us feel our best!
Fuel your weight loss success; don’t skip meals!
It’s important for women with PCOS to remember that skipping meals is not the answer to achieving their weight loss goals.
In fact, it can be counterproductive and lead to overeating, insulin resistance, and slower metabolism. By focusing on eating balanced meals throughout the day, women with PCOS can manage their cravings, stabilize their blood sugar levels, and keep their energy levels high.
So, instead of skipping meals, let’s celebrate the power of nourishing our bodies with healthy, delicious meals that support our overall health and well-being.
Remember, losing weight with PCOS is a journey, and it’s important to be patient and kind to yourself along the way. By developing healthy nutritional habits and making small changes to your diet, you can improve your overall health and feel better than ever.
