How many times have you been to the doctor only to be told to lose weight to improve your Polycystic Ovarian Syndrome symptoms? Easier said than done, right! We know that weight gain and difficulty with weight loss with PCOS is part and parcel of the condition and we seem to be fighting a constant battle with the scale. But, why is it so darn hard to lose weight? Just what is it about PCOS that makes weight loss seem virtually impossible?

Let’s have a look at what is happening in our bodies and what some of the research says about weight loss and PCOS.

INSULIN RESISTANCE AND THE ROLE OF INSULIN IN PCOS

Insulin is an important hormone that is responsible for metabolizing glucose or dealing with sugar in our blood stream. It transports sugar to the muscles and if the body has more glucose than is needed, insulin is involved in the process of storing it as fat should we need it later (1).

Research shows that women with PCOS have some kind of dysfunction in the cells responsible for secreting insulin (Beta cells). It seems that these cells are responsible for detecting sugar in the blood stream and may over react, producing more insulin than is needed. This means that more glucose is stored as fat (2).

Also, many, but not all, women with PCOS also have insulin resistance (3). This means that your body needs more insulin than normal to deal with sugar in your blood stream. High levels of insulin cause your body to store more fat and also causes your ovaries to make more testosterone, making the symptoms of PCOS worse (4).

Unfortunately, Insulin and Insulin resistance is only one piece of this puzzle and isn’t the only reason that we struggle to lose weight…

SLOW METABOLISM

Women with PCOS have also been found to have a slower metabolic rate. Basal metabolic rate is the number of calories you need every day to function. This includes keeping your heart, brain and organs going, eating and digesting food, etc (5).

In a recent study, researchers found that women without PCOS needed roughly 1868 calories per day whilst women with PCOS only needed around 1445 calories per day, and those with insulin resistance needed even less (6).

This means that women with PCOS do not need as many calories per day as the average women as metabolism is much slower in women with PCOS. It doesn’t seem very fair, does it? We don’t need as many calories as the average woman but we fight fierce cravings and tend to feel hungry all the time. What’s up with that?

APPETITE CONTROL

There are a number of hormones involved with hunger and appetite control. Some of these include ghrelin,

Cholecystokinin and leptin. Recent research has shown that women with PCOS do not feel as full or satiated after meals as women who don’t have PCOS (7).

This means that women with PCOS will continue to feel hungry, even if they have eaten all of the nutrients and calories they require.

SUMMING IT UP:

So, this is the frustrating story for many of us with PCOS. We gain weight quickly and struggle to lose it as a result of our:

• Difficulties with insulin
• Slower metabolic rate
• Disordered appetite control

Thankfully, though, this isn’t the end of our story and there are some things we can do to help us lose weight. We’ll get on to this in the next blog post.

This may seem like a hopeless article but I do want to encourage you! Yes, losing weight is important in managing our symptoms, but it isn’t an easy road. If you are struggling with weight loss, take heart that it’s probably not through lack of trying and it’s not all in your head. Your fight to lose weight is real and it is shared by thousands of other women who also have PCOS! please share it with you freinds.

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Adopting a PCOS diet regimen is essential for those suffering from Polycystic Ovarian Syndrome, as the foods we choose have a profound impact on how this disorder expresses itself in its hosts. While it isn’t exactly understood how many women end up with PCOS in the first place, it is understood at this point that its effects and symptoms can be aggravated by eating certain foods. Many of these foods, which contain excessive amounts of simple carbohydrates, cause insulin spikes, which in turn can lead to problems relating excessive testosterone release from the ovaries, causing multiple cysts to form on them. This inhibits fertility, in addition to a multitude of problems caused by high testosterone levels.

However, just as eating certain foods can cause your PCOS to flare up aggressively, other foods can dampen its effects. This can help minimize the effect of this disorder on your life, whether you are seeking to finally conceive before your biological window closes, slim down your stubborn cellulite, or clear up your complexion.

The following ten super foods will slot in well with your PCOS diet, granting you tons of energy, nutrients and minerals to help you face everyday with vigor, all while kicking the butt of Polycystic Ovarian Syndrome into next week. Let’s learn about each of them in more detail:

cumin-grilled-chicken-breasts-recipe1) Chicken Breast

Since any PCOS diet cuts back on the carbohydrates responsible for inflammation and excess insulin production, replacing that portion of calories needs to come from increased consumption of protein and healthy fats. Skinless chicken breast is an excellent source of the former, as its contains 21 grams of protein for every 100 grams of breast you buy.

Additionally, it contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen (1).

Cocoa powder and cocoa beans on wooden background2) Raw cacao powder

Looking for a way to perk up the food and drinks that dominate the menu of many PCOS dietary plans? Adding some raw cacao powder is the perfect way to achieve this, as not only will this introduce much desired hit of chocolate-like flavour into your routine, but it also allows minerals like magnesium into your system, which helps to improve insulin sensitivity (2), and iron, which can help to improve hemoglobin counts in PCOS sufferers that have heavy periods (3).

Enjoy this predecessor chocolate by tossing it in the blender as an ingredient when you go to make a smoothie in the morning, but if you decide to throw it in your coffee, beware: when chocolate is heated, nutrients and minerals are destroyed, so stirring it in after your cup has had a chance to cool down would the best way to work it into your day.

Goji-Berry3) Goji Berries

Getting required amounts of nutrients on a PCOS diet is going to require some intelligent substitutions to satisfy your bodies’ needs while minimizing the disorder’s symptoms. Out of all the foodstuffs in this article, Goji berries are likely the nifitest hack, as this raisin-like fruit contains a wide spectrum of amino acids, 21 trace minerals, and a laundry list of many other nutrients that your body needs on a daily basis. 12.3 grams of protein can be had with a single 100 gram serving of Goji berries, with all eight essential amino acids being present within the berry, making it an excellent way to ensure that you get enough of it throughout the day.

In addition to it being a quick and easy way to fuel up on a bunch of nutrients at once, make sure your husband joins in the feast, as it has been shown that Goji berries increase sperm count and their collective vitality (4), thus increasing your chances of getting pregnant.

spinach4) Spinach

While dark green vegetables are highly spoken of in general for those on the PCOS diet, spinach is likely the best of the lot. Few comparable greens can match its nutrient density, which keeping your overall calorie count low. Among a bucket load of other minerals and nutrients, it is also an excellent source of vitamin K, vitamin A, vitamin C, and vitamin B6, all of which have significant roles in reducing inflammation in the body.

avocado5) Avocados

At some point in the past, you might have read that avocados were just loaded with fat. In those days, they were all considered universally bad … thus, avocados were deemed to be a forbidden fruit, only to be consumed on precious few occasions. Today, we know that most of the fats contained in avocados are in fact healthy when consumed in moderation. What’s more, they are actually anti-inflammatory in nature, as they contain omega-3 fatty acids that have been proven to reduce inflammation within the body (5).

Finally, those seeking to sop up more oil-based nutrients will want to toss some avo into their salads, as they help with their absorption. Vitamins A, D, E, and K all fall into this category, and with each also playing a role in reducing inflammation, ensuring that they get absorbed into your body efficiently will aid you in repairing the damage done by the excess insulin that flows through your veins.

mushroom6) Crimini Mushrooms

If you are a fan of fungi, getting acquainted with crimini mushrooms is a tasty way of loading up on vitamins B2. Vitamin B2 plays an integral role in normal thyroid function and metabolism, which is vital for those with PCOS, as those with the disorder also tend to have a thyroid that doesn’t produce sex hormone-binding globulin (SHBG) in sufficient quantities (6). Getting sufficient Vitamin B2 allows androgen and testosterone to be better restrained, preventing them from causing a whole host of undesired symptoms from thinning scalp hair to acne.

cinnamonspoon7) Cinnamon

Whether you sprinkle it in your tea in the morning, or work it into a meat rub, adding cinnamon to your PCOS diet will go a long way to increasing your insulin sensitivity. All you need is ½ teaspoon a day to reduce your appetite and normalize your blood sugar to insulin ratio.

Hydroxychalcone, the compound responsible for this effect, mimics insulin’s action in controlling blood sugar, leading to an overall reduction in insulin levels in the bloodstream (7). Cinnamon also slows the rate at which your stomach empties after a meal, acting as an effective appetite suppressant for those concerned about snack cravings between meals (8).

walnut8) Walnuts & Almonds

What if you do enjoy snacking, or what if your friends do it within your social circles? Bring some walnuts or almonds to your next gathering, as they are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts, so feel free to add them to PCOS diet friendly desserts, salads, and other meals you make (9).

One thing to be careful of is the overall calorie count of nuts. For example, a serving of 100 grams of almonds contains an eye-popping 576 calories, so nibble in moderation!


Bragg-Apple-Cider-Vinegar9) Apple Cider Vinegar

Thinking about having a decadent cheat day meal, but want to limit the damage that this carb bomb will do to your system? Take about a 20 gram shot of apple cider vinegar (you can mix it in water if the idea of drinking vinegar turns your stomach) before your chow down. Doing so will improve your bodies’ sensitivity to insulin, allowing you to tear through that pizza or consume a line of cupcakes with nary a guilty thought (10).

tuna10) Tuna

There are many types of seafood that fit well with a PCOS diet, but few have the nutrient density and convenience of a can of tuna. Each one has 33 grams of protein within its tin housing, with no pesky carbohydrates to worry about. In addition to this, it contains B vitamins (which we have already discussed at length) and vitamin D, both of which are vital to fighting back against PCOS.

The main reason why we don’t promote heavy use of tuna (leading to its placement at the end of this article) is due to the unfortunate bioaccumulation of heavy metals like mercury in the tissues of sea life from water pollution over the past few generations (11). As such, limit your tuna habit to no more than six servings per month, and when you do become pregnant in the future due to your aggressive PCOS diet, reduce it even further, as these toxins will accumulate in your baby as well as you if you consume too much.

Farmers markets offer a wide variety of fresh farm produce, which makes them an ideal place for your grocery shopping. Generally, these markets provide almost any fruit or vegetable you’d like to buy, plus, the prices can be even more reasonable than those at a supermarket if you shop wisely.
When choosing the nutriments you want to buy, you should know that different fruits and vegetables offer various nutrients, vitamins, and minerals and in different quantities.

You can get the most of your fruits and vegetables if you know which produce contains the most nutrients. The first step you need to take to improve your health is find out which produce is most nutritionally-packed.

The 8 Most Nutrient Dense Superfoods You’ll Find At The Grocery Store (and how to pick them)

Carrots are Rich in Beta-Carotene

Many people don’t know that carrots are healthier when cooked, which is not the case with most other vegetables that are best eaten fresh. Carrots release beta-carotene when cooked and this nutrient is extremely beneficial for both your skin and hair health.

Lycopene in Tomatoes Fights Cancer

Tomatoes are abundant in lycopene, which is a powerful anticancer agent. Lycopene content is up to 18 times higher in grape and cherry tomatoes compared to the more common beefsteak tomatoes. Tomatoes are quite versatile and can be added to salads, sandwiches, and soups.

Beets are Abundant in Betalains

Betalains found in beets are a strong cancer fighting compound. There are various ways you can include beets in your cooking – you can grill, boil or roast them, apart from eating them fresh in salads. It’s important to know that when cooking beets, you should also include the leafy tops as these contain more nutrients than the rest of the plant. The darker color of a beet, the more betalains it packs.

Kale is Packed with Nutrients

This recently proclaimed super food is nothing new to our grandmothers. Abounding in healthy nutrients, including antioxidants, vitamin C, and phytonutrients, kale does wonders for your health, especially when eaten raw. When shopping for kale always pick the freshest piece.


Ripe Watermelons Also Have Lycopene

Similar to tomatoes, ripe watermelons are also rich in lycopene, and the riper the watermelon the healthier it is. Fresh watermelon with a deep red center packs more of the cancer fighting properties of lycopene.

The Flesh of the Peach Abounds in Antioxidants

The flesh of the peach contains more antioxidants than the rest of the fruit, which is a good enough reason to never ignore this fruit on the Farmers market.

Dark Lettuce is Full of Anthocyanins

The darker heads of lettuce such as red, purple or brown lettuce have more nutrients, including anthocyanins, and have a fuller flavor than their lighter colored counterparts.

A good thing to do before heading for the Farmers market is make a list of foods you need to buy. Although you should look for new fruits and vegetables to put on your menu, always use a short list to make sure you don’t forget your essential produce. It’s important to remember that the more nutrients you include in your diet, the more health benefits you will obtain.

What’s helping you reach your health and fitness goals? Offer you to fellow us tips and advice in the comments below, and share your success story with us!

The essence of eating healthy with PCOS is to consume food in its most natural state. This lifestyle approach to eating is very beneficial to women with PCOS.   Processed and refined foods  wreak havoc with hormone levels.  So clean eating will actually help you begin to balance your hormones.  As  insulin, cortisol, testosterone, progesterone, estrogen, and thyroid become more in balance PCOS symptoms will be alleviated.

1. Avoid processed and refined foods such as white flour, sugar, breads & pasta. Instead eat whole gluten-free grains like oatmeal, brown rice, millet, amaranth and quinoa.

2. Drink two liters of purified water per day.  You can flavor your water with fresh citrus, cucumber, mint or berries

3. Avoid refined sugar, high-fructose corn-syrup,  artificial sweeteners, artificial sweeteners and colors, MSG, trans-fats and high saturated fat.

4. Eat packaged foods with 5 or less all- natural ingredients. Any product with a long ingredient list is generally usually highly processed.

5. Make alcohol an occasional indulgence – not an everyday occurrence. A glass of red wine is fine once and a while. But after a glass the benefits are reversed.

6. Eat every 3-4 hours.

7. Always combine a lean protein and complex carb at every meal/snack.

8. Pack and stash.  Take your food with you. Make sure you have snacks packed with you so you have healthy choices wherever you go.

I have created over 100’s of  PCOS-friendly recipes to help you manage your symptoms AND satisfy your taste buds in my Seasonal Meal Plans.

What’s helping you reach your health and fitness goals? Offer you to fellow us tips and advice in the comments below, and share your success story with us!