Dietary Recommendations For PCOS
If you have PCOS, you know that it's often difficult to lose weight and to keep weight off. Between 50-60% of women with PCOS are classified as obese. This is obviously detrimental to their health, to their heart, and increases their potential risk for diabetes. For these reasons, many doctors are now making dietary changes an essential component of PCOS therapy. Here, we offer a number of specific recommendations that can help you to slim down and to keep your PCOS issues in check. Certainly, it is also highly recommended that you meet with a nutritionist or doctor to create even more concrete dietary changes.
Issues with Carbohydrates
Whenever possible, it is best to eat whole grains rather than refined carbs. Stay away from sweet breads, regular pastas, white rice and items of this sort. Try to have less than 40% of your daily caloric intact be from carbohydrates, and see if this works for you. If necessary, restrict your carbs even a bit more. When you do eat carbohydrates, try not to eat them by themselves. Instead, combine them with protein or fat and eat them together in this way. This will help with the digestion of the carbohydrates. Never take your carbohydrate levels so low that you induce ketosis. If you eat less than 40 grams a day of carbohydrates, you may induce ketosis. You can check this easily by purchasing test strips at the pharmacy. Space your carbohydrates out during the day. This will help to keep you from having a rise in blood sugar during the day. Finally, avoid carbohydrates that will trigger more hunger or cravings. For instance, pasta often triggers more hunger and more cravings for people.
Glycemic Index
Many doctors who work with PCOS patients recommend that the patients be on a low glycemic index diet. These are foods that cause a slower rise in blood sugar. The glycemic index is an indicator of how fast the food you eat turns into sugar in your blood. Lower glycemic carbohydrates have more fiber than higher ones. The better foods include whole wheat breads, grains and cereals that are as unprocessed as possible. There are a number of diets on the market today that focus on the glycemic index, and even some cookbooks. It may be worth it to invest in some information and to try to follow these recommendations.
Vitamins, Minerals & More
It is often recommended that people with PCOS take between 1000mg and 1500mg a day of calcium. Take two or three 500mg pills a day and space them out, since your body can only absorb 500mg at a time. Take a multivitamin with minerals as well and make sure that it contains folic acid if you are trying to get pregnant. You should be drinking at least 8 cups of noncaffeinated fluid a day as well. Try to get out for at least half an hour a day to exercise. This is great for your health and your heart. It burns calories, helps with weight control, lowers your blood pressure and may help to improve your insulin resistance. Finally, be sure to limit your intake of saturated and trans fats such as fatty red meat, butter, whole milk, chicken skin and more. Try to stick to monounsaturated fats such as olive oil and nuts, and to omega 3 fats as they are healthier for your heart.
These guidelines should help you to combat weight issues with PCOS and to improve your overall health. Be sure to consult with a nutritionist or doctor if these recommendations still aren't making you feel better and lose weight, or if you need more specific help with your diet.
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