PCOS AND WEIGHT LOSS - PART II

Best Diet for PCOS

While there is no known cause for PCOS, genetics are thought to be involved. What is known is that PCOS accompanies insulin resistance in most cases. Insulin is also a hormone that regulates the amount of sugar in the bloodstream. Therefore, dietary intervention characteristics of a diabetic eating plan is an extremely effective diet for PCOS.

Low Glycemic Index Diet
Two types of carbohydrates exist: simple and complex. Simple carbohydrates are mainly food products made with refined white flour. These types of foods are rapidly digested by the body, which leads to sudden increase in blood sugar and therefore identified as high glycemic food. When insulin is not working effectively as in PCOS sufferers, blood sugar has the potential to remain dangerously high if a high glycemic food or meal is consumed. On the other hand, complex carbohydrates contain appreciative amounts of fiber.

It is the fiber content in the food item that slows the digestive release into the bloodstream, hence offering limited, gradual amounts of sugar to the blood. In this way, the insulin reaction is not as necessary, since these low glycemic foods do not demand its function. A diet, such as a Glycemic Index Diet, for PCOS includes an abundance of fiber-rich foods, including whole grain products and low glycemic fruits and vegetables.

MY POINT :-
- PILIH COMPLEX CARBS - SENANG NAK INGAT , BUKAN DIHASILKAN DARI TEPUNG WARNA PUTIH..HEHEHE
- WHITE CARBS - HIGH GI , COMPLEX CARBS - LOW GI
- FIBER RICH , WHOLEGRAIN , FRUITS N VEGGIE..MAKAN MAKAN MAKAN ..

Anti-Inflammatory Diet
Inflammation in the body tends to exacerbate insulin resistance. For this reason, a suitable diet for PCOS is the Inflammation-Free Diet Plan that is void of food items that cause an inflammatory response. Foods high in simple carbohydrates, saturated fats, and trans fat are best eliminated for a suitable diet for PCOS. Besides choosing high fiber foods, unsaturated oils are good choices too. A similar approach to meal planning as suggested by the Mediterranean-type diet with its unsaturated olive oil, fatty fish, olives, and fresh produce is beneficial for persons with PCOS.

MY POINT :-
- REDUCE FAT , SATURATED AND TRANS
- HIGH FIBER ( AGAIN ) , UNSATURATED OILS , FATTY FISH


Reduced Calorie Diet
Weight loss of just five to ten percent of body weight, if weight status is an issue, produces a significant positive effect in insulin function and PCOS symptoms. By reducing calories and using more calories with physical activity, weight loss occurs. Keeping a food diary is a key starting point for assessing current caloric intake. From this data, small changes in food choices and portion sizes can be made to begin lowering caloric intake

MY POINT :-

- PENGURANGAN 5-10% BODY WEIGHT AKAN MENAMPAKKAN KESAN PD PSKT PCOS.
- KURANGKAN KALORI MAKANAN , BAKAR KALORI DENGAN EKSESAIS AND LOSE WEIGHT
- KEEP A FOOD DIARY

Yes , it's harder to lose weight if u have PCOS.But we still can lose weight . It will be slower than a normal person , but still, hardwork and determination is a key ;)

PCOS AND WEIGHT LOSS - PART I

Seperti yg bim penah ckp masa entry awal2 dulu, salah satu sbbnya berat bim naik byk giler and susah nak turun and period tak teratur adalah sebab PCOS - PolyCystic Ovarian Syndrome .
Jadi , this entry ditujukan khas untuk sahabat2 yg ada pcos mcm bim dan tengah berusaha nak lose weight n fat. PCOS ni takde cure, tapi losing weight akan sangat membantu stabilizing the hormone, and reduce the symptoms. Hopefully this will help.

Sebelum tu , untuk sesiapa yg masih tatau ape pcos ni ..kita buat kelas kejap eh ..hehe..kelas Biologi. Its good to know. Kadang2 ramai yang ada symptom2 ni tapi tak penah jumpa doktor and tak anggap ini sume masalah. Believe me , it is a big problem if u dont do something NOW.

What Is PCOS?

Polycystic Ovary Syndrome (PCOS) is a women’s health problem that affects nearly 10 percent of women at any age before menopause. PCOS can accompany certain reproductive stages, such as puberty or perimenopause. Each month the ovaries make a certain number of follicles with the intention that one follicle will become dominant and produce an egg. The next step in the cycle is normally ovulation. However, in women with PCOS, ovulation does not occur because a follicle never succeeds at producing an egg. The term “cysts” is used because the follicle is actually a cyst filled with fluid and hormones, primarily estrogen, in normal functioning ovaries.

Symptoms of PCOS

Classic symptoms of PCOS are:
-Irregular menstruation cycles
-No menstruation - 3 years..
-Infertility
-Increased hair growth primarily on face, chest, back, stomach, toes, thumbs - bulu2 ni mmg wa banyak beb..haha..janggut ada..misai ada..kat perut ade..kaki ade..haiyaaa..mmg selupa jantan looo..
-Acne - only at my back ..sib baik tak tumbuh byk kat muka
-Oily skin - sib baik ade Olay Total Effect..hehehe
-Dandruff - lenguh dah tukar syampu
-Pelvic pain - sometimes , very painful
-Weight gain - yeah ..20kg in 2-3 years..
-Obesity - BMI masa memula 31.6 -- OBESE!
-Sleep apnea
-Type II Diabetes
-Elevated cholesterol
-High blood pressure
-Thinning hair/baldness - mmg byk rambut gugur..dah nipis da kepala huhu
-Thick skin patches arms, neck, thighs - double chin,geleber2,peha pon montok.haha.
-Skin tags/excess skin folds in armpit and neck area - rasa mcm nak gunting je skin tags..huhu

Many symptoms are due to hormonal imbalances and increased production of the male hormone called androgen ( terlebih hormon lelaki aku ni ..ehehe )

* semua symptom yg aku highlight tu, semua aku ada..huhu..