Discover how to lose weight easily with PCOS (tricks from research).
Do you know that too? As a patient with the polycystic ovarian syndrome(PCOS) and admittedly a few pounds too much on your hips, your doctor has recommended you to lose weight.
It’s not about a taste aberration in the direction of the beanstalk, but very tangibly about your health. Every kilo less brings your hormonal system back into balance and counteracts any existing insulin resistance and thus the risk of diabetes.
The reward for your effort is also more even skin, more energy in everyday life, more beautiful hair.
The problem: You don’t mind the idea of losing a few pounds. You’d like to. Very happy. You’ve tried everything, know the latest diet trends better than any Hollywood nutrition guru – the pounds are still there.
Why is weight loss so difficult with PCOS?
A new study, which was published in a specialist journal for nutritional sciences at the end of 2018, now provides indications as to where the problem could be: In the study, a team of Canadian scientists shows clearly what you have already experienced firsthand from many years of experience: you Weight problems are not so easily attributed to overeating or too little exercise – which is why normal dieting methods don’t work very well either.
According to the study, the fact that weight loss is so particularly difficult for PCOS patients is mainly due to other reasons that are usually barely taken into account in normal nutrition guides.
What does the research show?
In the study, the researchers compared the eating behaviour of overweight women with polycystic ovary syndrome (PCOS) with that of women without overweight and PCOS.
The results did not correspond at all with what most of us (and often especially our – certainly well-meaning – environment) believe we know: the PCOS patients neither consume more calories nor did they exercise less than the women without PCOS from the comparison group.
The researchers found it exciting, and they took a closer look to find differences. They found what they were looking for when they compared the fibre content in their diet: women with PCOS consumed significantly less fibre than women from the comparison group. They also consumed significantly less magnesium. Interesting:
Weight loss formula for PCOS patients
What is great about these results is that patients with PCOS can use them for themselves in a very practical way: Instead of chastising themselves with any diets, the goal should rather be to tackle the scientifically proven problems in three steps: Change your diet a wholesome diet, increase the fibre content in your food and bring your vital substance balance back into balance.
This is how it works – complete nutrition
A healthy diet for polycystic ovary syndrome is balanced, varied and wholesome. It should not only taste good but also adequately supply the body with important energy suppliers, building blocks, as well as vitamins and minerals.
In its basics, nutrition in PCOS is based on the so-called nutrition pyramid, whereby no industrially processed foods are used. Food should come from organic farming, if possible, be boarded fully ripe and not have long journeys behind (preferred selection of regional and seasonal products).
Another important focus is avoiding blood sugar peaks and restoring a balanced fat metabolism (keyword: healthy fats). Valuable micronutrients should be supplied to the body in abundance,
The dietary fibre used to be considered unnecessary fibre, hence its name, which is, unfortunately, more than misleading.
Because, as we know today, fibre from grains, legumes, fruits and vegetables not only have a regulating effect on digestive activity, the feeling of satiety and blood sugar levels but also have positive effects on intestinal health.
According to recent findings, they are also important for the cardiovascular system and can even gently alleviate inflammatory conditions in the body.
For PCOS patients they are beneficial for several health reasons and at the same time can effectively support efforts to maintain healthy body weight.
So instead of only paying attention to the calorie and carbohydrate content in the future, it makes sense to Rather, to aim for a change to a wholesome and varied diet and to pay particular attention to consciously integrating more fibre into the daily diet. You can do it very easily and by the way with these tips:
•Replace white flour with whole-grain products as often as possible.
• Choose whole-grain bread instead of white bread, whole-wheat pasta instead of white, brown rice instead of white, etc.
You can further increase the fibre content of your food by sprinkling a little oat bran over your yoghurt. Flax seeds are also great and score points with their healthy fat content.
Tip: Drinking enough (at least 1.5 l per day) is particularly important so that fibre can fully develop its positive effects!
Other good sources of fibre are all kinds of legumes. Personally, for example, I like to mix red lentils with many meals – my family usually doesn’t even notice it. Simply cook a couple of red lentils in the Bolognese sauce, mix with the (brown) rice, etc. – it also looks great thanks to the beautiful colour.
Bringing the balance of vital substances into balance
As shown above, with PCOS it is particularly important to ensure a balanced supply of vital substances with an adequate supply of valuable vitamins, minerals and other micronutrients.
This includes a regular check of your vitamin D level as well as the copious consumption of vegetables and fruits. Particularly important for the desired weight loss: Bring your supply of magnesium and carnitine into shape.
Magnesium is an essential mineral that you need to get in with food.
It is required daily for the functioning of your muscles and your nervous system, is involved in building bones and teeth, also plays a role in carbohydrate metabolism and much more.
The daily magnesium requirement differs depending on the age group and gender. The German Nutrition Society (DGE) recommends a daily intake of 300 milligrams for women over 25. Pregnant and breastfeeding women need something more.
There are numerous natural sources of magnesium that can be incorporated into your daily diet. Mineral water is one of the best. Make sure that it contains at least 50 milligrams per litre. Whole grains, nuts and legumes are also very good sources of magnesium.
The more natural the food, the higher the mineral content in the end. In other words: Heavily processed products, such as finished products, often contain little magnesium.
Carnitine, a secret weapon
For weight problems and PCOS, there is an additional helper to support the change in diet, the carnitine. This is a naturally occurring compound of the protein building blocks lysine and methionine, which is particularly important for the energy metabolism of the cells.
Patients with polycystic ovary syndrome often have significantly lower carnitine levels than healthy women. Incidentally, this applies to both overweight and normal-weight PCOS patients. Research has shown that a good carnitine intake can help support weight loss programs and normalizing insulin levels.
You should consume 1 to 3 grams of L-carnitine daily with your food. Herbal products usually have a low percentage of carnitine. Small amounts can be found in pasta, broccoli and potatoes. In contrast, foods with a high L-carnitine content include meat, fish and dairy products.
If you are unsure, you can of course use special nutritional supplements to accompany a change in diet, which already contain all vital substances in a combination tailored to the special needs of PCOS.