PCOS and Weight Loss Are Not an Impossible Combination

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PCOS is an imbalance in the female sex hormones, which can cause many issues for women. It usually causes infertility, fatigue, cysts on ovaries, male hair growth, and obesity. Many women begin to have the symptoms before they realize what they have and what is causing the problems. The biggest issue women face with PCOS is weight gain. There have been many women who have PCOS and weight loss success. Many doctors have solutions of keeping weight even while dealing with PCOS.

One solution is a diet that will help PCOS and weight loss success. Many women have certain things they need to change in order to lose weight and keep it off even with having PCOS. You have to eat more often to keep up your metabolism. Your metabolism will burn the fat that is in your foods and will keep your weight off. You also have to stay away from artificial sweeteners.

Many women think they can drink diet drinks and that it will make a difference when actually many diet drinks can slow fat loss and make you gain weight. In fact, women with PCOS should stick to a low carb diet.

Another thing you need to do in order to lose weight with PCOS is to take vitamins. Most women with PCOS need magnesium to help with their weight loss. You also need a diet high in B vitamins as well as vitamin C. The best solution is take a multi-vitamin tailored to women's health needs. Your doctor can suggest the best vitamin for you.

Another solution to for women who want to lose weight with PCOS is to get enough exercise. It cannot just be any exercise but the right exercise. Many women think they have to workout 5 days a week for an hour. Exercising 3 times a week for 45 minutes does exactly what working out 5 days will do. Women with PCOS and weight loss success do a lot of strength training and building muscles. This is very important for women with PCOS. Their muscles need extra strength because PCOS can cause fatigue.

There are so many women with PCOS that have had amazing results with weight loss and feeling better. These are some solutions that may work for women that are struggling through this imbalance and just need some extra help. PCOS and weight loss success can work at the same time as long as you are doing all the things necessary to see it happen. Weight loss is hard for a healthy woman and even harder for a woman with PCOS.

Article Source: http://EzineArticles.com/6924549

What is The Best PCOS Diet?

A PCOS diet is crucial role in the management of PCOS, not only for weight loss and maintenance, but also to regulate insulin levels. Many women with PCOS are resistant to insulin, resulting in the pancreas producing more insulin in order to be effective.

Insulin and PCOS

Insulin is an important hormone as it transports sugar from the blood into the muscles of the body, allowing the body to effectively make use of the energy from glucose. High insulin levels wreak havoc on the body, leading to a lot of the symptoms of PCOS like, increased hair growth, weight gain, skin tags, fatty liver and high cholesterol, polycystic ovaries and an irregular menstrual cycle, not to mention increased hunger levels and cravings. Sounds familiar, doesn’t it? Most of us have many, if not all, of those symptoms.
So, management of blood insulin levels is crucial in the management of PCOS. Refined carbohydrates cause a spike in insulin levels and should therefore be avoided. Also, foods that are high in fat will lead to weight gain and high cholesterol.
Many doctors will recommend a low GI diet of wholegrain, unprocessed foods in the management of PCOS. Metformin is also a drug commonly prescribed for women with PCOS, in an attempt to tackle insulin resistance.

BUT, insulin is not the only hormone impacted by PCOS. If it were, we’d all have been diagnosed with Type 2 Diabetes, which we have not. So, our diets need to incorporate low GI foods to manage insulin levels, in addition to tackling other aspects of the Polycystic Ovarian SYNDROME.
Finding the right diet to tackle your PCOS is a highly individual and complex process as the underlying cause of PCOS and different hormone levels will vary from woman to woman.
Here are some of the general PCOS diet guidelines:

Foods to AVOID

High GI (Glycaemic Index) Foods:

Foods that have a high GI result in a quick rise in blood sugar levels. Insulin levels follow suit to deal with the glucose in the blood stream. Generally, high GI foods have been processed to remove fibre and other nutrients so they may be tasty but they are high in calories while lacking in nutrients.

Some examples of high GI foods to avoid: white rice, mashed potatoes, rice cakes, muffins and cakes.

Dairy:

We’ll get into more detail in a separate blog post, as it’s an important and often overlooked issue. Milk leads to a rise in testosterone levels. It contains a protein that limits normal testosterone processing in the body. With testosterone not being managed, testosterone levels just keep rising. As our testosterone levels are already prone to being high, dairy just makes the problem worse.

Soy Products:

When I cut out dairy, I immediately turned to soy. Imagine my dismay when I found that soy has been implicated in delayed ovulation. Not enough studies have been done on the impact of soy on woman with PCOS and soy in small quantities may have little effect. However, I would not recommend soy products to women with PCOS, especially those that are trying to conceive.

Bad Fats:

Saturated, hydrogenated and transfats are all fats that should be avoided. Saturated fats, found in red meat and dairy products, cause an increase in oestrogen production, hinder the absorption of some nutrients and can cause weight gain.
The trans and hydrogenated fats, from cooked oil, margarine and processed foods, increase your risk of heart disease and diabetes, both of which we are already at risk of as a result of our PCOS.

So, cut down on red meat and get rid of the dairy, for all of the reasons also mentioned under the dairy section. Also, avoid those processed, fatty foods.

Foods to INCLUDE:

Green Leafy Vegetables:

Green, leafy vegetables have the most nutrients per calorie than any other food. They are rich in iron, calcium, potassium, and magnesium, as well as vitamins K, C, E, and many of the B vitamins.
Vitamin B in particular plays a vital role in managing PCOS symptoms. This is also worth a further discussion so I will write a separate post for it. Here are just some of the things that Vitamin B is responsible for: sugar and fat metabolism, thyroid function and hormone balance, amongst others. It plays a vital role in the management of PCOS.

Fruit:

Fruit is a rich source of fibre, vitamins, minerals and phytonutrients and should be enjoyed as part of a PCOS diet. Many women with PCOS are reluctant to eat fruit or avoid fruit as it can cause a spike in blood sugar levels and therefore insulin.
However, fruit still plays an important role in providing the nutrients we need to combat PCOS. So, try to eat fruit that has a lower GI and have a handful of seeds or nuts with your fruit as protein helps to regulate the sugar spike resulting from fruit.

Fruit with a low GI value include: cherries, plums, grapfruit, apples, pears, apples, dried apricots, grapes, coconut, coconut milk, kiwi fruit, orange juice, prunes

Coloured and White Vegetables

Brightly coloured vegetables are a rich source of anti-oxidants and should be included in a PCOS diet. Women with PCOS have been found to have a higher rate of oxidative stress. That is, physiological stress is placed on the body when dealing with high numbers of free-radicals. We need antioxidants to combat this oxidative stress.

Organic, pasture-fed meat

This may be expensive but it is important that you eat good quality, lean meat if you do eat meat. Grass-fed meat tends to be leaner and contain less hormones than standard meat. Grass-fed is also important because livestock is often fed grain and feed that has been genetically modified or contains pesticides which are unhelpful for hormone balance and PCOS.

Healthy Fats:

Not all fat is bad and healthy fats are essential for your PCOS diet.

 Essential fatty acids are really important for maintaining the cell wall, which allows nutrients in, and toxins out. They are also vital for hormone balance, weight management and fertility.
These healthy fats are found in nuts and seeds, oily fish, avocado and olive oil so be sure to incorporate those into your diet.

Supplements:

Following the diet described above will give you a good chance to get all of the vitamins and minerals you need but many women with PCOS are still lacking in some nutrients.
So, make sure that you take a good multivitamin and mineral supplement. It should contain the following Vitamins and minerals: Vitamin A, D, E, C, B1, B2, B3, B6, B12, folic acid, magnesium, iron, zinc, chromium, selenium and manganese.
This should provide you with a good supplemental basis. Many women with PCOS also take a Vitamin B complex, chromium and Essential Fatty Acids.

Managing Insulin Resistance

• Eat wholegrain foods instead of processed, refined foods. Also, whole fruit instead of fruit juice will maintain insulin and blood sugar levels.

• Eat foods that are high in fibre as they will also cause a slower, more controlled rise in blood sugar and insulin levels.
• Incorporate legumes and vegetables in your diet as they’re high in fibre and nutrients and will manage your sugar levels.
• Combine protein and carbohydrates as protein helps to regulate the blood sugar spike caused by the carbs.
• Eat small, healthy meals more frequently to manage cravings and hunger pangs and NEVER miss breakfast!

Is it even possible?

I know that looking at that diet can be a bit mind boggling and you may be wondering if it’s even possible to stick to a diet like that, especially for us carb lovers.
I have personally found it easier to make a clean break and take the leap into a new diet. The longer I ate the carbs, the more I craved them. Within a week a giving up junk food, my cravings reduced significantly.

Lifestyle changes:

Whilst diet is hugely important aspect to tackling PCOS, we must not forget other lifestyle changes that will help to overcome PCOS and it’s symptoms.

• Exercise regularly
• Manage stress levels
• Share the burden and get good support from your family and friends.
• Look after yourself and pamper yourself. We need to reclaim our womanhood and femininity so a little bit of TLC is definitely in order.

There is NO Cure

It’s important that we understand that there is no cure for PCOS and there is no magical formula that’s going to make us all better. But, by making these diet and lifestyle changes now, we can manage our symptoms, hopefully have happy families and lead fulfilled lives where we are happy with our bodies and the way we look.
It’s not an easy road that we face but it helps to know that there are thousands out there who can share our journey, encouraging us to stick to the path and kick PCOS in the butt.


Source: PCOS Diet Support

Juice diet cured my polycystic ovaries AND helped me lose NINE stone

22-stone city girl turns 'toxic' life around with raw food plan

• Stressful job meant Stephanie often worked late and drank with colleagues
• Was overweight and felt 'toxic' before friend gave her a book on raw food
• She also suffered with polycystic ovary syndrome
• In first week of raw juicing lost 10lbs, and now has shed total of 9 stone
• Says she feels fabulous and is cured of her polycystic ovary syndrome

Adopting a raw food diet has helped one woman shed nine stone and cured her of a crippling medical condition.

Stephanie Jeffs, 43, from Hertford, used a raw juice diet to cure her polycystic ovaries, and help her lose 126lbs in weight.

The former city worker adopted the diet as a way to cleanse out her overworked body after a lifestyle of drinks parties, late nights and high stress left her overweight and run down. But she never expected her change in eating to have such a transformative effect on her life.

A recent trip to the doctors informed her she has dropped from 22 stone 7lbs to 13 stone 7lbs, slim for her 5ft 9in height. In fact Stephanie was so inspired she quit her high flying job and set up her own company Explore Raw, which advocates the advantages of the no-meat, no-dairy and no foods heated over 38-43°C diet. 

While her diet today may sound extreme, Stephanie was once a very normal, career-driven young woman, who, while she made attempts to keep healthy, was ultimately worn out.

‘I was not always raw – and far from it! In my late twenties career success became my prime focus and hand in hand with that came the absence of looking after myself. 

‘I piled on the weight. I did no exercise. I had never been an exerciser! I had PCOS (Polycystic Ovarian Syndrome) which is a chronic disease. I was overworked, undernourished and toxic.
‘I had been a vegetarian (well a pescatarian really) since the age of 20 so considered myself pretty healthy as I wasn’t eating meat but the truth be told I was eating anything that wasn’t meat. ‘I had a rich dairy-filled diet that included lots of boozy nights out with friends and late nights working or socialising. 

‘By my early 30s my weight was out of control – I was still focusing so much on my career I didn’t really focus on anything else. I had lost sight of me.’
Like many women, Stephanie had an ongoing nagging sense she should be taking care of herself more.

‘Towards my mid 30s I realised that I had to take action and began experimenting with going to the gym. I had no idea what I was doing. ‘I was instinctively focusing on cleansing my body - again, I had no guidance really and was feeling a bit lost - so began to have colonics and rein the booze in a little.

Over the years a few meaty dishes had crept into my diet and so I focused again on my vegetarian roots. It was working and slowly I began to lose a few pounds.’

Stephanie's daily essentials - Each day I try to consume:

• At least two litres of water
• At least a pint of green water (water mixed with a green power containing  spirulina, wheatgrass, chlorella and barley grass, and aloe vera)
• At least one green juice 
• At least one massive fruity juice or smoothie 
• At least one raw main meal using superfoods, some soaked nuts, seeds and sprouts as well as oodles of vegtables and greens
• At least two pieces of fruit (on top of any juices)
•  At least one portion of sea vegetables (whether in powder or solid form in salads)

However it was another few years before Stephanie began to discover the concept of ‘eating raw’ which essentially involves eating a diet of fresh fruits and vegetables which are never cooked above about 40 degrees C in order to preserve their enzymes.

Stephanie says: ‘It was on my 38th birthday that things took a turn. A friend of mine gave me a book as a gift.  It was Jason Vales 7lbs in 7days and I was immediately insulted! ‘Are you trying to say that I am fat..!?’ I thought.  

'Once I had gotten over it I worked my way through that book and dabbled in a few juices. Eventually I made it to a raw retreat in Turkey and suddenly I was hooked. ‘I lost more than 10lbs in a week! It was an unbelievable wake up call for me that even though I had PCOS I could lose weight, even though I had previously been told there is ‘no cure’ and that it would be incredibly difficult to lose weight without medication.’

 

‘As the weight falls off the more capacity the body has to heal. It’s a wonderful cycle.’ Stephanie now eats what she describes as a high plant-based high raw diet. ‘I carry my juicer everywhere. I lug it across London in a cool bag if I’m on the move. Wherever I go my juicer goes.’

‘I have so much to be thankful for. I have cured myself from polycystic ovaries and a wonderful side effect has also been that I have lost lots of my weight. Which is blissful! ‘My skin is glowing and I look and feel much younger than I have for years. Looking back at old photos I hardly recognise myself.’

 

Typical daily menu for Stephanie (when not on a full detox)

Around 7am/on rising – ginger tea: hot water with lemon, raw fresh ginger and sometimes some raw honey I drink as much ginger tea as I fancy throughout the day.

Around 8am - Breakfast – green juice -  2 golden delicious apples 1 cucumber 1 peeled lemon 1 peeled lime  blended with two or three large fistfuls of greens (spinach or kale etc.). If I am not in the mood for a juice (which is rare!) I might have some chia pudding – which is chia seeds soaked in home made almond milk and served with honey and fruit.

Throughout the morning – green waters – water with a teaspoon of ‘green powder blend’ such as wheatgrass, spirulina, chlorella and barleygrass.

Around 11am/Mid morning snack – if needed – stuffed dates: organic medjool dates stuffed with wet activated almonds (soaked in water overnight so they are softer, more easily digestible, enzyme rich and tastier).

Around 1pm/ Lunch- Salad for example: 10oz or large bag of kale, Juice 1 lime 1 tsp. Himalayan pink salt, 1 tbsp. virgin olive oil, 1 tsp. linseeds, 1 tsp. sesame seeds, 1 pinch pine nuts.  ‘Make love to the Kale! – using a large bowl massage the kale with the lime juice, salt and olive oil until the kale is soft and wilted but not too limp. Remove any final stalks or tough bits as you feel them.

Mix in the linseed, sesame seeds and a big pinch of pine nuts. The portion for this dish is one cup per person. But I tend to eat as much as I feel I need. Served with blueberries and perhaps a toasted pitta bread (not raw!).

Around 3pm /Afternoon snack – if needed some organic fruit or vegetables, bananas, apples, oranges, carrots, cucumbers...

Around 6pm/ Supper - for example: Raw Curry – recipe serves 4: 1 cup soaked cashews (soak in filtered or pure water for at least two hours) 2 cups or more of filtered water, ½ chopped red onion, 6 organic cherry tomatoes, 10 sundried tomatoes (soaked or if from a jar then washed) juice of half a lime, ½ cup desiccated coconut, 1 ripe avocado, 1 inch ginger peeled and grated 1½ tsp. cumin, 1 or 2 tsp. cayenne pepper, 1 tsp. paprika, 1 tsp. turmeric, 1 tsp. garam masala 2 clove organic garlic.

Basically blend until a smooth paste is formed and serve! Sometimes I might let it sit in a bowl in the oven with the door open on low if I don’t fancy eating it at room temperature. Served with salad or rice. (you can serve with cooked rice or make ‘raw rice’ by putting half a cauliflower in the food processor – chop finely so it resembles rice and add a handful or pine or other nuts).

Source: Daily Mail