Lose Weight, Gain Health: Pcos And Keto

Polycystic ovary syndrome (PCOS) is a common endocrine disorder that affects women of reproductive age. It is associated with obesity, hyperinsulinemia, insulin resistance, and elevated androgen levels. While there is no known cure for PCOS, low-carbohydrate diets, such as the ketogenic diet, have been suggested as a possible treatment option. The ketogenic diet aims to reduce insulin levels and improve insulin resistance, which are common issues in PCOS. However, there are also potential drawbacks and risks associated with the ketogenic diet, including nutritional imbalances and negative effects on gut health and psychological well-being. Overall, while the ketogenic diet may offer some benefits for weight loss and PCOS management, it should be carefully considered and monitored under the guidance of a healthcare professional.

Reduce your carb intake

Reducing your carb intake is a key component of the ketogenic diet, which has been shown to be effective in managing PCOS. By limiting carbohydrates, the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved insulin resistance, a common issue in PCOS.

When following a ketogenic diet, it is recommended to restrict carbohydrate consumption to less than 20 grams per day. This typically includes limiting or excluding foods such as cakes, cookies, candy, and fast food, which are high in added sugars and refined carbs. Instead, the diet focuses on animal foods, such as meat, chicken, turkey, and fish, as well as low-carbohydrate vegetables and healthy fats like avocado, olive oil, and coconut oil.

The effectiveness of the ketogenic diet in managing PCOS is supported by several studies. One pilot study showed significant improvements in weight, percent free testosterone, LH/FSH ratio, and fasting insulin in women with obesity and PCOS over a 24-week period. Additionally, two women in the study became pregnant despite previous infertility problems. Another study found that a ketogenic diet improved body composition and insulin regulation in participants.

While the ketogenic diet has shown promising results, it may not be suitable for everyone with PCOS. It is important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medications. Additionally, the ketogenic diet may cause nutrient deficiencies and can be psychologically challenging due to the severe restriction of carbohydrates. There are also other dietary approaches, such as a PCOS-specific diet or a Mediterranean diet, that may be more suitable and sustainable for some individuals.

Eat more fibre

While on a keto diet, it is important to be mindful of your fibre intake. The keto diet restricts many foods that are good sources of fibre, such as fruits, starchy vegetables, legumes, bread, pasta, and rice. Therefore, it is crucial to ensure that you are still getting enough fibre while following this diet.

Fibre is important for several reasons. Firstly, it helps with digestion and promotes regular bowel movements. It can also help lower cholesterol levels and control blood sugar levels. Additionally, fibre can contribute to weight loss by making you feel fuller for longer, which can help reduce calorie intake.

To increase your fibre intake while on the keto diet, focus on eating more low-carb, fibre-rich foods. Some good options include:

• Non-starchy vegetables: Broccoli, cauliflower, spinach, and other leafy greens are all excellent sources of fibre.
• Berries: Blackberries, raspberries, and strawberries are lower in carbs than other fruits and provide a good amount of fibre.
• Nuts and seeds: Almonds, flax seeds, chia seeds, and hemp seeds are all high in fibre and fit within the keto diet.
• Avocados: Avocados are a good source of fibre and healthy fats, making them a great addition to the keto diet.
• Dark chocolate: Choose a dark chocolate with a high cocoa percentage (at least 70% or higher) to get some extra fibre.

It is also important to stay hydrated while increasing your fibre intake, as fibre absorbs water and can help prevent constipation.

While the keto diet restricts many fibre-rich foods, by incorporating the above-mentioned foods into your diet, you can still ensure you are getting enough fibre to support your digestive health and overall well-being.

Eat enough protein

Eating enough protein is essential for anyone on the keto diet, and especially for those with PCOS. Protein helps to stabilise blood sugar levels and increases feelings of fullness after a meal, reducing cravings and aiding weight loss.

A 2012 study found that individuals who consumed a high-protein diet lost significantly more weight than those on a standard diet. The high-protein group consumed more than 40% of their calories from protein and 30% from fat, while the standard diet group consumed less than 15% from protein and 30% from fat. After six months, the high-protein group had lost an average of 9.7 pounds (4.4 kilograms) more than the control group.

Healthy, high-protein foods include eggs, nuts, dairy, meat, and seafood. It is important to note that the keto diet does not restrict calories, but rather focuses on the quality of foods. Therefore, it is essential to choose high-quality protein sources and ensure you are getting enough protein at each meal.

In addition to aiding weight loss, a high-protein diet can also help to regulate blood sugar levels and improve insulin sensitivity. This is especially beneficial for individuals with PCOS, as insulin resistance is a common symptom of the condition. By improving insulin sensitivity, a high-protein keto diet can help to manage PCOS symptoms and improve overall health.

It is worth noting that while the keto diet can be effective for weight loss and managing PCOS symptoms, it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition such as PCOS. Additionally, it is important to be mindful of potential nutrient deficiencies that may occur on a keto diet and ensure you are getting a balanced intake of all essential nutrients.

Eat healthy fats

The keto diet is a very low-carb, high-fat diet. It is important to understand that the keto diet does not restrict calories but rather the quality of foods. On a keto diet, your carb intake is significantly decreased, forcing the body to enter a state of ketosis where it burns fat instead of carbs for energy.

When on a keto diet, it is recommended to reduce your carb intake to less than 50 grams of total carbs per day. This means that you will be eating a lot of healthy fats. Here are some tips and guidelines for eating healthy fats on a keto diet for PCOS:

• Choose Healthy Fat Sources: Include a variety of healthy fats in your diet such as avocados, nuts, seeds, olive oil, coconut oil, and fatty fish like salmon. These foods are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help to reduce inflammation.
• Moderate Your Protein Intake: While protein is important, too much can kick you out of ketosis. Aim for a moderate amount of protein, focusing on high-quality sources such as grass-fed beef, wild-caught fish, organic poultry, and eggs.
• Avoid Processed Fats: Stay away from processed and inflammatory fats like vegetable oils, margarine, and hydrogenated fats. These can contribute to inflammation and negatively impact your health.
• Consider Intermittent Fasting: Intermittent fasting can be a powerful tool when combined with a keto diet. It can help improve insulin sensitivity and promote weight loss. Talk to your healthcare provider to see if intermittent fasting is right for you.
• Listen to Your Body: Everyone is different, and the amount of fat you need may vary. Pay attention to your body's signals and adjust your fat intake accordingly. Some people may find they feel better with more fat, while others may need a little less.
• Include Fermented Foods: PCOS has been linked to gut health, so it's important to support your microbiome. Include fermented foods like sauerkraut, kimchi, kefir, and yogurt to promote a healthy gut.
• Supplement Wisely: Work with a healthcare professional to determine if you need any supplements. For example, omega-3 fatty acid supplements can be beneficial, especially if you don't eat a lot of fatty fish.
• Be Mindful of Calories: While keto is not a calorie-restricted diet, it's still important to be mindful of your overall calorie intake. If weight loss is your goal, you may need to create a slight calorie deficit. Work with a nutritionist or dietitian to determine your individual needs.
• Prioritize Variety: Eat a variety of healthy fats to ensure you're getting a range of nutrients. Each type of fat has a unique composition of fatty acids, so including a mix can offer a broader spectrum of benefits.
• Monitor Your Progress: Regularly assess how you feel and how your body is responding to the diet. If you notice any negative side effects or persistent discomfort, consult your healthcare provider.

Eat fermented foods

Fermented foods are an excellent addition to a keto diet for those with PCOS. Fermentation is a natural process where microorganisms, including bacteria and yeast, convert sugars and starches into substances like alcohol and organic acids. This process preserves food and improves taste and texture, leaving fermented foods with a distinctive flavour.

Fermented foods are rich in probiotics, bioactive peptides, and microbial metabolites, offering several health advantages. Here are some benefits of consuming fermented foods, specifically in relation to PCOS:

Improve Digestive Health

Fermented foods are rich in probiotics and enzymes that support gut health and improve digestion. They help break down food, enhancing the absorption of essential nutrients like vitamins B, K, iron, magnesium, and zinc. Additionally, beneficial bacteria in fermented foods promote a balanced intestinal microflora and can alleviate digestive issues.

Support Immune Function

The diverse probiotic strains in fermented foods promote a balanced immune response by stimulating immune cells and enhancing their ability to identify and eliminate harmful pathogens. Certain probiotic peptides in fermented foods also exhibit anti-carcinogenic, anti-allergenic, and anti-inflammatory properties.

Nutritional Powerhouse

Consuming fermented foods adds significant nutritional value to your diet. Fermentation increases the levels of vitamins B2, B12, and K, as well as folate. These vitamins are crucial for energy production, cellular function, DNA synthesis, neurological function, bone health, and blood clotting.

Rich in Antioxidants

The fermentation process increases the availability of phytochemicals and fosters the synthesis of antioxidants, which may be absent in raw foods. Antioxidants help mitigate oxidative stress and inflammation, supporting overall health and the prevention of chronic diseases.

Antifungal Properties

Lactic acid bacteria in fermented foods like sauerkraut, kimchi, and kefir can inhibit yeast overgrowth and the development of Candida albicans, a potentially harmful yeast strain affecting the digestive and reproductive tract.

Best Fermented Foods for Keto and PCOS

Some of the best keto-friendly fermented foods include:

• Sauerkraut: Fermented cabbage with a tangy flavour. It's rich in vitamin C, vitamin K2, and lactic acid, which inhibits harmful microbes and enhances mineral absorption.
• Kimchi: Spicy and sour fermented cabbage, a staple in Korean cuisine. It's rich in fibre, protein, vitamins, and minerals, offering gastrointestinal, skin, heart, and mental health benefits.
• Low-carb Fermented Vegetables: Rich in lactic acid bacteria and preserved in a saltwater brine, these vegetables are low in calories and carbohydrates while providing sodium and potassium to maintain electrolyte balance.
• Cheese: A mainstay of the ketogenic diet, full-fat cheese varieties like cottage cheese, mozzarella, and cheddar are excellent low-carb sources of healthy fats and protein.
• Kefir: A fermented dairy product made by introducing probiotic kefir grains into milk. It's a tangy, drinkable yogurt with a diverse community of probiotics and yeasts.
• Apple Cider Vinegar: Raw, unfiltered apple cider vinegar helps regulate blood sugar levels, enhance satiety, and support metabolism and fat burning. It also contains probiotics and antioxidants.
• Olives: Fermenting olives in brine develops their distinct flavour, and they are a versatile ingredient in salads, pizzas, and spreads. Olives provide healthy fats, antioxidants, and vitamins E and K.

Frequently asked questions