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pcos diet - How to Lose Weight If You Have PCOS and you want to have sporty and slim body without harm it #pcosdiet #diet #loseweight

Polycystic ovary syndrome is a hormonal condition that affects 8% to 20% of women of childbearing age around the world, according to the American National Institute of Health. Symptoms of this syndrome include ovarian cysts, irregular menstruation, high levels of male sex hormones, excessive hair growth, acne, and weight gain. Although these symptoms can be controlled through medications, including birth control medications to regulate hormones and metformin to regulate blood sugar, the most prominent way to control PCOS is through lifestyle changes: i.e. sleep, stress management, and exercise, and - The most prominent factor - diet.

Since many women with PCOS also have insulin resistance, treating this condition requires a difficult balance by eating the right foods at the right times. Unfortunately, polycystic ovary syndrome is a complex condition that does not adhere to a single approach that fits all women.

So today we talked to Mrs. Martha McEtrick, an accredited dietitian and professor of diabetes, and she is a registered health trainer as well. She told us: “It is advisable to manage the woman’s lifestyle as a major treatment for PCOS, but studies have not demonstrated any kind of Diet is the best, ”she added.“ This is likely due to the fact that each woman is a special condition in her own and has genes, metabolic processes, medical conditions, and various phenotypes of PCOS. ”

Balance carbohydrates with protein and fat

McEtrick says that balanced meals that contain protein and fat in addition to carbohydrates can control blood sugar, prevent the sudden rise of insulin, and reduce cravings for carbohydrates. For example, a slice of toasted whole wheat bread with natural peanut butter will satisfy you more than a bowl of cereal with skim milk as peanut butter has a higher fat and protein ratio that balances the carbohydrates in a toast. Nevertheless, McEtrick emphasizes that these are general guidelines and not a rule that you have to adhere to 100% of the time; sometimes you may just want to eat an apple alone or a steak with a salad without any carbohydrates.

Eat foods with a low glycemic index

McElectric recommends that you eat fewer foods on the glycemic index and have a lower glycemic load than others, such as whole grains, fruits, and vegetables, rather than foods with a high glycemic index such as potatoes, white bread, rice, and refined sugar. Eating foods rich in fiber will prevent high blood sugar and will keep your belly full for a longer period as well.

Rely on healthy fats

Healthy fats, such as nuts, butter, nuts, avocados, and olive oil, will make you feel more full and can help you lose weight. Omega-3 fats, such as those found in fatty fish, nuts, and canola oil, may reduce the risk of heart disease, improve insulin resistance, and reduce inflammation.

Minimize processed and inflammatory foods

Processed foods usually contain very large amounts of diabetes, refined carbohydrates and empty calories that can suddenly raise blood sugar. So, "the best thing you can do is try to stick to eating the food that is closest to its natural state," according to Makerk.

Polycystic ovary syndrome is also associated with inflammation, so it advises you to limit inflammatory foods such as added diabetes, trans fats, and refined carbohydrates. Processed foods also tend to provoke inflammation. So, instead of that, maketrik advise you to eat more anti-inflammatory foods such as fatty fish, dark-leaf vegetables, berries, ginger, garlic, and turmeric

Increase the amount of vegetables and healthy foods for the intestine

Not only are vegetables beneficial for their anti-inflammatory properties, but they can also help you lose weight. They are low in calories but rich in fiber, so enriching your food dish with vegetables will fill your stomach without the added caloric intake of other high-calorie foods. Vegetables also contain a high content of micronutrients, vitamins and antioxidants - all of which are beneficial for women with polycystic ovary syndrome.

On the other hand, an unhealthy intestine and obesity have been found, according to a 2016 study, McEtric says that the health of the digestive tract may also be linked to polycystic ovary syndrome - after all, a healthy digestive system can help improve the process Digestion, hormonal balance, and immune enhancement. Therefore, eat more probiotic-rich foods to support your gut, such as kombucha tea, unsweetened yogurt, and fermented foods.

Choose hormone-free meat and dairy products

Considering that your hormones themselves lose their balance with polycystic ovary syndrome, it is best for you to stay away from any other external sources that contain hormones, such as meat and dairy products, for example. As for the purchase of animal products, it is always preferable to select organic species, which means that they have not been exposed to antibiotics or growth hormones, according to the US Department of Agriculture guidelines.

Prepare and plan meals in advance

One of the best ways to always walk on the right track of your healthy diet is by preparing meals beforehand. Another benefit of this is that it will save you time during the days of the week and shorten the disbursement of funds in the long run, as the possibilities for ordering takeaway or choosing processed food options will be reduced. So set aside sometime on weekends to prepare all meals and snacks for the week. You don't need to make it a complicated process - you can prepare a variety of foods in just 30 minutes!

Enjoy what you eat

After all, if you do not enjoy any of the foods you prepare or eat, you will not necessarily adhere to the healthy eating program that you set.

"Eating is one of the pleasures of life," she says, adding: "If you feel deprived most of the time, you will probably end up eating large quantities of food that you miss or that you will be very miserable."

Discover the foods you love and eat them frequently. If you crave carbohydrate-rich dishes, try alternatives to it such as spicy zucchini noodles instead of traditional pasta and cauliflower rice instead of white rice. It all depends on the balance of food, so as long as you make healthy choices most of the time, you will have room to enjoy your favorite foods - but eat them in moderation.

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pcos diet - How to Lose Weight If You Have PCOS and you want to have sporty and slim body without harm it #pcosdiet #diet #loseweight

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