Losing weight with PCOS is difficult mainly because experts believe this condition is closely linked to insulin resistance. Over eighty percent of women with PCOS are also diagnosed with insulin resistance. Losing weight with PCOS is tougher because insulin resistance will increase a woman’s cravings and appetite, making them eat too much, while also making it difficult for them to feel full and satisfied. However, just because you have PCOS doesn’t mean it’s impossible for you to lose weight or manage your current weight, it just means it will take determination and dedication on your part, while also learning how to eat better and make healthier food choices.
Losing Weight with PCOS: Insulin Resistance and Diet Tips
Losing weight with PCOS can happen if you lower your insulin resistance. To do this, you need to eat right. Eat whole foods and avoid fatty, sugary and salty foods as much as possible. You can still enjoy your favorite foods, but instead of eating them on a daily basis, save them for special occasions or choose a day of the week to enjoy one or two cheat meals. Just keep in mind that processed foods should make up no more than twenty percent of your overall diet.
Losing weight with PCOS can also be accomplished by increasing your protein intake. Your diet should consist of forty percent protein, while making carbs less than fifty percent of your diet. Your carb intake can also be based on your current weight and your workout routine. High impact workouts will require you to increase your protein intake in order to promote faster muscle recovery. Some fitness experts recommend a protein intake based on your weight, so if you weigh 180 pounds you need to consume 180 grams of protein daily.
Tips on How to Feel Full Throughout the Day for Women with PCOS
There are also a few tips you can follow that can help to curb your cravings while you’re following a PCOS diet. To start, eat foods that are high in resistant starch such as sweet potatoes, bananas and navy beans. Resistant starch can work to lower insulin resistance or improve insulin sensitivity in people who are obese, by more than fifty percent.
Eating foods that are high in fiber can also help you to feel fuller after a meal, making your chances of cheating between meals less likely.
Water is so important on any diet, for a number of reasons. While we all know that water can improve the condition of your skin, nails and hair, it can also help you to shed those unwanted pounds. Drink one to two liters of water before each meal and you’ll definitely notice that you eat less. Drinking enough water throughout the day can have a big impact on how much you eat and can keep you feeling full longer, while also hydrating your skin. Drinking water is also one of the easiest ways to boost your overall health.
Of course, the best way to lose weight if you have PCOS is to exercise. If you’re obese it’s recommended that you speak with your physician, prior to starting an exercise routine. Your physician can determine what types of exercises are safe for you and recommend how long and how often you should workout.