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[Bluelady-sing]

I have pcos weight loss is hard fed up as I have stone and a half to loose

[moreless Administrator 7 stone]

Apparently, Pumpkins, a low carb diet is the best when you have PCOS. I advise that you join the Daily Diary, for some assistance with tweaking your menu plans

As you haven't been very active on the forum, I'm going to suggest a re-start. I'd like to invite you to join our Newbie Club, which we hope will be a good place for you to connect with members, who are also just starting out. If you just post a few words to introduce yourself and respond to others there, you'll soon break the ice. Here's the link

healthunlocked.com/nhsweigh...

You'll find all the information you need to navigate the forum in the header, so please take the time to read it carefully.

Wishing you all the best

[MrNiceGuy]

With such a seemingly debilitating and frustrating condition, I'm sure that you're aware how the consumption of sugar exacerbates its symptoms.

That said, with consumption of the right foods and the correct type of exercise, it's certainly a condition that can be managed, allowing body fat to reduce.

I can wholly forgive you for thinking how a male could help with such a condition, but PCOS is something that my wife has struggled with for the best part of a decade. However, when she chooses to apply herself, by eating correctly and exercising regularly (some of which includes HIIT), regular and sustained weight loss is enjoyed.

As already mentioned, with such a condition, reducing sugar in your diet to an eventual minimum remains paramount to improving chances of successfully managing the symptoms, since its reduction not only reduces the amount of insulin required, the reduced secretion of insulin also lowers production of androgens (testosterone).

Through reduced consumption of sugar and a more measured release of insulin, the body's sensitivity to the hormone begins to improve, allowing medication (such as Metformin) to work as it should; the regular inclusion of exercise also assists in improving insulin sensitivity, as it depletes glycogen (key to the long-term management of weight).

However, in order to allow the existing excess to be utilised as an energy source, a modest calorie deficit of up to 500Kcal needs to be maintained from TDEE or maximum allowance. If you haven't already done so, use the NHS BMI calculator to calculate energy requirements, based upon age, weight, height and level of activity.

Assuming you exercise regularly, daily allowance will no doubt be rather generous, allowing a daily 500Kcal deficit to be maintained.

Alternatively, if you'd like to calculate energy requirements using the formula that I use (Miflin St. Jeor method), let me know and I'll happily provide the equation (don't worry, it's not complicated).

On the subject of regular activity, a mixture of resistance and cardio exercise not only increases metabolism and muscle density (improving resting calorie expenditure), the combination of both ensures greater all-round fitness. However, it's important to participate in something that you enjoy.

Regular HIIT activity (such as spinning or similar) will help to significantly improve insulin sensitivity, as it severely depletes glycogen from within the muscles, hence why short bursts can only be performed for up to 60s.

For those able to perform HIIT, the activity has many positive effects, due to the physiological changes that it encourages within the body. From a weight management perspective, however, it increases energy expenditure both during and afterwards by oxidising fat (research EPOC), while significantly increasing sensitivity to insulin (for up to 72 hours, depending upon its level of intensity).

However, to allow for sufficient recovery, reducing the risk of burn-out, HIIT ought to be performed no more than 3 times a week.

On to nutrition. When she chooses to apply herself, my wife does lose weight through consumption of foods that are high in fibre, in addition to undertaking regular exercise (which includes HIIT) and keeping protein intake relatively high.

As such, when considering carbohydrates, aim to avoid the consumption of cakes, sweets and pastries, in addition to white varieties of bread, pasta, rice and potatoes. Instead, seek to include quinoa, oats, lentils and beans (kidney/pinto,etc), while also opting for non-starchy vegetables, such as broccoli, kale, spinach, peppers, lettuce and cauliflower, alongside fruit, such as apples, grapes, cherries and plums.

It wouldn’t hurt to consult the Glycemic Index, to obtain a greater idea of the kind of foods that are low upon the GI scale, since a low GI diet is far more beneficial to your cause. Those foods with a GI of 60 or above should only be enjoyed occasionally.

Although considered healthy by many, a baked potato measures in at 82 on the GI scale (food for thought).

Fat can and should still be eaten. Ensure that it’s obtained from fish, avocados, nuts and seeds, in addition to virgin olive oil, for example, while aiming to limit consumption of fatty/processed sources of meat.

Although, it’s considered a MCT, coconut oil is still a saturated fat, so it ought to be consumed in moderation. However, as I’m sure you’re aware, it’s fantastic for maintaining the health and condition of hair, skin and nails, so begin/continue to apply it.

As for protein, provided that it’s obtained from lean meat, fish, eggs and whey powder, it’s difficult to go wrong. Just ensure that it constitutes 30-35% of total calorie intake, ensuring that existing muscle mass is maintained as weight is lost.

While I may have provided you with much to consider, most importantly, don’t overwhelm yourself by attempting to change everything overnight.

In the initial interim, simply focus upon maintaining a daily calorie deficit, gradually reducing the amount of simple/refined carbohydrate consumed and ensuring that regular exercise continues to be undertaken. As you discover what works best for you, the rest will hopefully fall into place along the way.

[Bluelady-sing Healthy BMI in reply to MrNiceGuy]

Wow you sure do know your stuff!! I wish I had you as a doctor rather than my Gynae, this PCOS is a full time commitment. I last had bloods the hormone levels were normal although still have PCOS symptoms. I want to try for a baby, as I am 41 in December I have a lot against me. I shall try with this diet

[MrNiceGuy]

You're welcome, Pumpkins.

While the condition isn't something that's ever going to disappear, it doesn't necessarily mean that some of its associated symptoms cannot be managed.

Through the uptake of regular exercise and ensuring that the consumption of simple/refined carbohydrate is kept to a minimum, for example, a gradual improvement in sensitivity to insulin should begin to occur, allowing weight to reduce and hormones to regulate.

When making food choices, always try to keep in mind how sugar in sweet treats and starch in white varieties of bread, pasta, rice and potatoes results in a huge release of insulin once they enter the bloodstream, adversely impacting upon the body's ability to burn fat as energy, in addition to stimulating the production of androgens.

I'm not sure if you suffer from infrequent cycles (as my wife does), but when she doesn't exercise they're something that rarely occur. When she does exercise regularly and eat healthily, however, their frequency improves.

Since she wishes to lose around 2 stone before Xmas, in addition to improving chances of conception, my wife has become more astute with both in recent weeks. Having re-embarked, she's enjoyed success with reduction of body fat and improved frequency of her cycles(coincidence?).

Again, I appreciate that eating healthily and exercising regularly is only part of the battle.

Without going into too much detail, on a physiological level, there's much you have little control over, stacking the odds against. However, by controlling and positively influencing that which you're able, hope still remains.

[Bluelady-sing Healthy BMI]

I am trying it is not as easy as you think - every time you eat something you wonder what is in then calorie wise