Intermittent fasting has become an increasingly popular method for managing PCOS symptoms in recent years. Studies are ongoing, but there is plenty of evidence to suggest that it can be helpful for some women with PCOS.
This is researched and there are many studies supporting it. I often suggest patients try intermittent fasting, either fast for 16 hours of every day or fast for 24 hours every other day. You don't have to start this amount of fasting right away, instead, give your body the time to build up to this goal.
Fried foods (French fries, potato chips, corn chips and fried chicken or fish) Saturated fats such as butter or margarine. Red meat, including hamburgers, roast beef and steaks, processed luncheon meat and hot dogs. Processed snacks: cakes, cookies, candy and pies.
For women with polycystic ovary syndrome (PCOS), losing weight can help ease symptoms and regulate your periods.
These carbs should be replaced with healthy fats like avocado, oily fish and olive oil to boost insulin regulation. Carbohydrates are not the enemy, and some complex carbs can be helpful in maintaining a healthy weight. However, in women with PCOS, reducing overall carb intake can improve hormonal imbalance.
So many women with PCOS fear carbohydrates. While it is important to monitor your type and amount of carbohydrates, there is no reason to fear them as they offer important nutrients for PCOS.
Adherence aside, there are numerous health benefits of intermittent fasting. What makes intermittent fasting an especially good fit for women suffering from PCOS is its ability to improve biomarkers such as body weight, body-mass index, blood-glucose levels, and insulin levels, all of which can help you manage PCOS.
Insulin resistance: Women with PCOS are more likely to have insulin resistance, which means that their bodies have difficulty using insulin effectively to process glucose. It can lead to high blood sugar levels, which can make it more difficult to lose weight.
The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch. A PCOS belly is also characterized by a high waist-to-hip ratio of greater than 0.87 (apple body shape). However, some individuals may not experience any noticeable changes in their stomach.
High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).
“It's not OK to binge the whole day on only sugars. Sugar can be a part of the cheat day meal plan but can't be the sole choice of food. Especially for people with health conditions like diabetes, high cholesterol, blood pressure and PCOS as even small indulgences can have larger effects on health.
It's recommended that women with PCOS eat regularly (every three to four hours) to help stabilise their insulin levels. Aim to eat often but reduce portion sizes. For lunch and dinner, aim for half of the food you eat to be vegetables and salad. The meal and snack suggestions below might help.
Don't skip meals.
Eating regular, well-balanced meals will help keep your hormones in balance, a necessity for those with PCOS. A great way to manage blood sugar levels and weight gain is to build a plate that serves up a combination of food types – vegetables, protein, and starchy grains.
Myth #2: If You Lose Weight, You Can Get Rid of PCOS
Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms. A wide range of treatment options can help prevent any potential problems.
Regular exercise, healthy foods, and weight control are the key treatments for PCOS. Treatment not only reduces unpleasant symptoms—it can help prevent long-term health problems from forming.
Generally, restriction of sugar in diet reduces insulin spikes and other health complications (Obesity, Diabetes, Hypertension) along with managing PCOS symptoms.
At a high level, intermittent fasting helps optimize metabolism, balance hormones, reduce overeating, decrease fat storage in the body, reduce weight gain and improve overall health. Some patients will pair intermittent fasting with a ketogenic diet to expedite their results.
Diets like intermittent fasting and general calorie restriction can lead us to ignore our hunger cues and skip meals - causing fluctuating blood glucose levels which in turn can have a negative impact on androgen levels, amplifying symptoms of PCOS (4).
An energy deficit of about 30%, or 500-750 calories a day for a total energy intake of around 1200-1500cal/day, could be prescribed, ensuring an individualised, and nutritionally balanced diet based on healthy eating principles.
The following recommendations have proven successful in treatment: Spread carbohydrate intake throughout the day. According to dietitians, you should aim for 3 meals with about 45 grams of carbs and 2-3 healthful snacks of 15-20 grams of carbs each.