Today we have introduced a specific PCOS (Polycystic Ovarian Syndrome) plan to Shape Me, by Susie Burrell. What is PCOS? Well, if you or someone close to you has PCOS you will be well aware of what a challenging condition it is – the painful and/ or absent menstrual cycle, adult acne, weight challenges and ridiculous cravings that can govern your life on a monthly basis, and that is without considering the issues PCOS can cause with fertility, insulin resistance and diabetes long term. It truly is an awful medical condition to be managing.
Unfortunately the incidence of PCOS is increasing a result of lifestyle variables which can see women rapidly gain weight during their teens and early adulthood. High carbohydrate diets and a lack of movement are largely to blame and relatively rapid weight gain which sees individuals carrying an extra 20-30kg in their 20’s and 30’s can exacerbate the symptoms of PCOS which in turn continues to make weight loss very challenging as the body fights to store rather than burn body fat.
While PCOS is difficult to manage and may require medical intervention, what is also important to acknowledge is the huge role lifestyle variables do play in managing PCOS long term. Not only does different types of training help to improve a muscles sensitivity to the hormone insulin but the right mix of general movement, training along with a diet that is tightly controlled when it comes to carbs and ticks the box for the right mix of good fats and protein can help to prevent further weight gain and ultimately lead to weight loss over time. The more tightly controlled your weight is when you have PCOS the better your weight management. Uncontrolled weight will inevitably keep increasing.
Such is the demand for lifestyle programs that specifically cater for women dealing with PCOS that has lead Shape Me to develop a specific program for sufferers of PCOS. Not only will this plan offer you hundreds of meal options with the right mix of carbs, proteins and good fats for PCOS but ultimately it is designed to help you shift the kilos, in a safe and sustainable fashion. And most importantly, you have direct access to me if you need, for all of your specific questions.
And if you are not quite ready to commit to a program, and you have PCOS, here are the most important things you can target in your diet today to help control and manage your PCOS from a dietary perspective.
1. White foods are not your friend
White breads, rice, pasta and snacks need to go. They are so packed full of refined carbs that it will be difficult to lose weight while you are regularly consuming these foods.
2. Carbs need to be portion controlled
This means just ½ cup serves at main meals as opposed to the standard 2-3 cup serves.
3. No treats for a period of time
The issue with many women and their diets is that extras slip in on a daily basis that stops them from reaching their weight loss goals. Just a week or two without any high sugar treats can be all you need to kick start weight loss when you are dealing with hormonal conditions.
4. 2-3 cups of salad or veges at every meal
Breakfast, lunch and dinner. Once you eat this much salad and vege bulk you will help to control the cravings that currently govern your food selections.
5. The right good fats
Nuts every day; a couple of tablespoons of olive oil, oily fish and grainy breads will help to control your appetite and offer your cells the much needed good fat balance to help improve hormonal control.