You can Regulate your Hormones

by Rebalancing Your Macros

PCOS

Imagine waking up feeling in control of your body and having enough energy to rock the day ahead? This may seem like a dream for millions of women with PCOS. But here’s the good news! By rebalancing your nutrients and lifestyle you can take back control of your life. Discover the path to better health with the power of two essential nutrients – Protein & Fiber.

Protein for PCOS:

Insulin resistance is a major problem for women with PCOS affecting both lean and obese individuals. This further contributes to high androgen levels and worsens the PCOS symptoms. But here's the good news: improving insulin sensitivity can make a significant difference in managing PCOS. One of the best ways to do this is by focusing on consuming adequate protein in your diet.

How protein helps with PCOS management:

Boosts Weight Loss: Shedding those extra pounds of weight can have beneficial effects on insulin resistance and gynaecological problems of PCOS women. Studies have shown that diets low in carbohydrates and high in protein (constituting ≥25-30% energy) can produce a clinically relevant weight (fat) loss and reduce insulin resistance in overweight and obese individuals.(1)
Preserves Lean Muscle mass: The optimal weight loss diet should decrease fat mass while preserving the lean mass. Maintaining muscle mass while losing fat can reduce the harmful chemicals (adipokines) and fatty acids released by the adipose tissue. According to a recent research, low-carbohydrate, high-protein diets independent of calories helps to achieve this balance, leading to a healthier body composition (2).
Increased Satiety & reduced Appetite: Many women with PCOS often face challenges with feeling full and satisfied after meals due to imbalances in hunger and satiety hormones. This often leads to overeating and weight gain. Dietary protein suppresses hunger hormone and increases satiety hormone thus reducing the overall energy intake (4)

How much protein should I consume for effective weight loss?

As per ICMR, consuming higher amounts of protein (15% of total energy = 1.0 1.3 g/kg body weight) is required to preserve lean muscle mass on an energy-deficient diet. Consuming whole protein rich foods instead of protein supplements is a wiser way to get protein in your diet.

Fiber: Low GI diets

Fiber is a complex carbohydrate which is indigestible part of fruits and veggies. Dietary fibre delays and retards absorption of carbohydrates and fats and increases the satiety value. Diets rich in fibre reduce glucose and lipids in blood, and improves insulin sensitivity.

A low-glycemic index (low-GI) diet is an eating plan based on how foods affect blood sugar level, also called blood glucose level (7).

Incorporating a low-GI (Glycemic Index) diet can be a game-changer for women managing Polycystic Ovary Syndrome (PCOS). These diets offer a range of benefits that specifically address PCOS-related issues. Here’s how a low-GI diet can make a difference:

Feeling of fullness: Low-GI diets help regulate appetite by influencing hormones that control hunger and satiety, such as ghrelin and glucagon. Studies have shown that low-GI meals can reduce ghrelin levels (the hunger hormone) and increase glucagon (the satiety hormone) levels in women with PCOS, leading to a greater feeling of fullness and reduced overall food intake. (5)
Improved metabolic profile: Following a low-GI diet can significantly improve your metabolic health. Research indicates that such a diet provides a threefold improvement in whole-body insulin sensitivity. This can lead to more regular menstrual cycles, a reduction in BMI, and better emotional well-being. (6).
Improved glucose control: Low-GI diets are effective in managing blood sugar levels by reducing postprandial (after eating) blood glucose and insulin spikes. This improved glucose control is crucial for managing PCOS symptoms and reducing the risk of long-term complications like infertility, type 2 diabetes, etc (6).

How much fiber should one consume?

As per ICMR, one should consume 25-40g of fiber per day from whole grains, pules, legumes, beans, vegetables and fruits, etc.

CONCLUSION:

Managing PCOS can feel like an uphill battle, but by harnessing the power of protein and fiber, you can take significant steps towards better health and balance. A diet rich in protein helps improve insulin sensitivity, aids in weight loss, preserves lean muscle mass, and enhances satiety. Meanwhile, incorporating fiber through a low-GI diet can stabilize blood sugar levels, improve metabolic health, and keep you feeling full longer.

By making these nutritional changes, you not only manage your PCOS symptoms more effectively but also improve your overall well-being. So, start today by incorporating more protein and fiber-rich foods into your diet. Reclaim control of your body and embrace a healthier, more balanced life.

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