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Weightloss And Pcos

Discussion in 'Keep Fit & Maintain Shape' started by sethupanda, Jan 4, 2017.

  1. sethupanda

    sethupanda Junior IL'ite

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    Hi Friends ,

    I am new to this forum and looking forward for the new friends who are facing the same issue as me and encouraging , motivating buddy :)

    I am married for 3 years now and suffering from PCOS for more than 10 years :( . By god grace got pregnant in 2013 and got miscarriage in 17 weeks :(:( . after that i didnt get regular periods and i was frustrated with personal problems and did not consult doctor for more then 1 yrs after again started the treatment and i gained lot of weight during that time I am 105 :(:(:( . Doctor gave me Metformin did focliucar scans more then 5 times gave me injection for egg fertility nothing work out because of my weight . Did tube test and thyroid are normal . Only issue is my weight :( I am struggling a lot because of my weight . but not following any type of diet or exercise more than a week .I dont want to join gym . I have Orbitrek in my home and I need motivation to weightloss . Please give me some tips to be motivated and follow my diet and ex . Currently my diet as follow
    Breakfast : Idli, dosa,upma,bread omelette.
    afternoon: tea/juices/lime juices
    Lunch : chapathi / veggies + buttermilk
    Snacks : fiber biscuits/fruits/sprots
    Dinner : papaya/ Pomegranate/Banana/Ragi malt
     
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  2. indrajaram

    indrajaram Senior IL'ite

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    Hi sethupathi
    I am also suffering with PCOS and weight issue for TTC
    I am trying for weight loss
    With PCOS weight loss is difficult
    If u reduce 5% of your weight ,it's very much effective for TTC

    We will update daily our diet,exercise here
    Hope for the best
     
    sethupanda likes this.
  3. JGVR

    JGVR Gold IL'ite

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    I am also having PCOS right from my teens and i have 2 kids.This is what i did before conceiving both the kids

    Exercise-set a regular time each day.Best time would be first thing in the morning or sometime after breakfast.try to do exercise-walking/elliptical for 30 mins atleast.Dedicate that time only for workout and plan the rest of the activities around it

    Diet-PCOS is due to insulin resistance and having a complete carb meal will hike the sugar level.Go for whole foods like whole wheat bread,brown rice,quiona,whole wheat roti instead of white bread/white rice/pasta. Also try to include veggies and protein in each of your meal(lunch and dinner) so that the sugar level in the body remains stable.

    An example of a diet chart.I have posted this as per my knowledge.

    bf: omlette/oatmeal/apple with peanut butter
    lunch:1 cup salad,1 cup rice/2 roti,1 cup subzi/dhal,1 boiled egg/1 cup paneer/1 cheese slice/1 handful nuts/boiled beans(protein options for vegetarian.no idea about non veg)
    evening snack:1 fruit,2 small crackers, small cup of tea
    dinner:2 roti/2 dosa,1 cup salad,1 cup subzi/1 cup soup/bread sandwich

    reduce the carb intake,increase the veg intake and include protein.

    Some herbal teas like spearmint tea,cinnamon tea,green tea will also help to control blood sugar level and boost metabolism.
     
    Laks09, coffeecups and sethupanda like this.
  4. jazzjazz

    jazzjazz Senior IL'ite

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    Pcos is mainly due to increase of hormone insulin in the body.Any time u eat a food, insulin increases in response to the blood sugar from the food u consumed.Most insulin increase is with carbohydrates even including brown bread or brown rice.Moderate insulin increase is seen with protein rich foods.Least insulin increase is seen with good fats like butter,coconut,avacado, olive oil etc. contd....
     
    sethupanda likes this.
  5. sethupanda

    sethupanda Junior IL'ite

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  6. jazzjazz

    jazzjazz Senior IL'ite

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    Insulin is the hormone which causes body to increase weight.In the presence of too much insulin,fat burning is stopped.
    To decrease insulin levels and attain weight loss ,2 methods can be followed.
    1.LCHF diet- This means low carbohydrate high fat diet.As per this diet u remove all sugars and grains like rice,wheat,ragi,oats ,maida from your diet including whole wheat and whole grains.
    U can eat non starchy vegetables, green leafy vegetables,nuts,eggs,paneer,chicken,fish,dals along with increased intake of butter,cheese,coconut oil,fresh coconut,avacado,sesame seeds etc.Dont worry about increasing fats as fats will not cause weight gain.Fats will make u feel satisfied on a grain free diet.Actually the combination of high fats with high carbohydeates will cause the weight gain.
    By eating less carbohydrates,your blood sugars will spike less after meals and as a consequence insulin levels also will reduce helping in weight loss.
     
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  7. sethupanda

    sethupanda Junior IL'ite

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    Thanks JGVR :) with PCOS you have 2 kids thats great and giving me some positive vibs :) :) will follow the diet and exercise .
     
  8. sethupanda

    sethupanda Junior IL'ite

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    Thanks Jazz ..for your reply will try to intake the foods which you have quoted
     
  9. sethupanda

    sethupanda Junior IL'ite

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    Jazz , i have a doubt here 'u remove all sugars and grains like rice,wheat,ragi,oats ,maida from your diet including whole wheat and whole grains." means wheat , ragi and oats also not allowed :(
     
  10. jazzjazz

    jazzjazz Senior IL'ite

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    2.The other method to decrease insulin levels is by a method called intermittent fasting.As per this,u eat only for a certain period of the day and fast for the remaining time.Most common is the 16:8 fasting regime.In this method,u fast for 16 hours and consume food for only 8 hours.As no food is taken during 16 hours, no increase in blood sugar and hence no increase in insulin.Body burns stored fat and weightloss occurs.
    U can include sleeping hours in the fast.For example,if u eat dinner at 8 pm at night.U do not eat anything after this and go to sleep.U skip breakfast and take your first meal at 12 noon.So for 16 hours, u did not eat anything.
    Then u can eat normally from 12 pm to 8 pm which is your eating period.
    During fasting hours,u can take coffee,tea etc without any sugars. You can add 1 tsp coconut oil or butter to the coffee or tea.Any other food will break the fast.
    For beginners,fasting period can be started with 12 hours or 14 hours and can be extended upto 16 hours or 18 hours as you body adjusts.Adding more fats will help u feeling full and helps in fasting.U can drink any amount of water in fasting hours.
    First few days of fasting will produce mild headaches ,or uneasiness which will go away in few days.
    Thus intermittent fasting as well as low carbohydrate high fat diet will decrease insulin levels and as a result you can lose weight and solve pcos problem.
    This is good for diabetics also to reverse diabetics.
    For further info,please google 'intermittent fasting' or ' LCHF '
    All the best ladies !!!
     
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