PCOS is linked to high insulin levels, and when levels go up, your body produces more androgens (male hormones), which causes PCOS symptoms, such as acne, excess hair growth, hair loss, and weight gain.
Your body also uses some excess testosterone to produce estrogen, which can make you estrogen dominant, leading to weight gain and low progesterone levels. Low progesterone increases the chances of miscarriage, makes it hard to become pregnant, and can even make your period last a lot longer than usual. Trust me, I know. Until recently, I had my period for a year and a half straight.
As you can see, it is a complicated cycle, but it mainly starts with insulin.
Cut Sugar and Processed Carbs:
They increase your blood glucose levels, which spikes your insulin. Try to consume your carbs from vegetables, and if you must have other forms of unrefined carbs, like sweet potato, butternut, and quinoa, only have them once or twice a week or once a day, so that the rest of the time, you follow a low-carb diet.
Eat Two or Three Times a Day:
I know you have heard that to lose weight, you must eat five or six meals a day, but the problem is that every time you eat, your insulin levels rise. It just increases a lot more with carbohydrates than fat or protein. Rather have slightly bigger meals, spread throughout the day.
Practice Time Restricted Eating (TRE):
Time restricted eating is very similar to intermittent fasting (IF), but just shorter. IF is when you fast for 16 hours or longer, while TRE usually entails between 12 and 14 hours of fasting. If you drink coffee or eat breakfast at 8:00 in the morning, then you can stop consuming anything other than water between 18:00 and 20:00 that night. This means that you mostly fast while you sleep.
When you fast, and your body runs out of available glucose, it will then start breaking down fat and damaged cells (through a process called autophagy). The reason why I don’t recommend IF to women with PCOS is because fasting for too long can put too much stress on the body.
Eat Fibre, Protein, and Fat at Every Meal:
Focus on getting fibre, protein, and fat at every meal, as this will help you feel and stay full, and won’t increase your insulin levels as much. Don’t eat carbs alone, pair them with protein and fat, as your body burns through carbohydrates quickly, but protein and fat will help you stay full for longer. If you want to lose weight, it might be a good idea to limit your carbs after two in the afternoon
Try to eat at least two sources of fibre per meal. Vegetables and low-sugar fruits like berries are great sources of fibre, as well as nuts, needs, avocado, coconut flour, and chia seeds.
Get Enough Sleep:
A shortage of 30 minutes of sleep per night can increase insulin the next day.
The above is an excerpt from my eBook, How to Lose Weight with PCOS. If you want to read and learn more, as well get all the PCOS diet tips you will need to get started on your own journey, click the button below, and get the eBook FREE.