Ketogenic Diet for PCOS
Polycystic Ovary Syndrome(PCOS) is the most well-known hormonal issue in women these days. PCOS is more common in women with excess weight, diabetes type 2, and insulin resistance. Many pieces of research also suggest that PCOS is caused directly by insulin resistance or higher levels of insulin in the body.
Many, if not all, types of research suggest that low-carb diets can have an effect on PCOS (Polycystic Ovary Syndrome). Keto for PCOS is a long-standing discussion. Let’s break down the matter into what is keto, what is PCOS? And the relationship between PCOS and keto diet.
What is PCOS (Polycystic Ovary Syndrome)?
PCOS is a hormonal disorder in women characterized by the production of more than normal levels of male hormones in women. This increase in male hormones creates problems with menstrual periods and hampers pregnancy.
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder among women of reproductive age, affecting approximately 4% of women. PCOS is one of the most commonly found endocrinal disorders that affect your hormone levels. Women with PCOS produce a higher quantity of male hormones than normal.
Polycystic ovary syndrome (PCOS) is an autoimmune disease caused by the imbalance between Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH). When the LH levels go above a certain level, your body starts to produce more androgens (male hormones) like testosterone. The rising levels of testosterone in your body may lead to infertility, menses issues, and increased chances of Ovarian cancer. (This hormonal imbalance deprives them of menstrual periods. As a result, it gets difficult for them to strive for pregnancy).
Symptoms of PCOS
1. Irregular periods, including amenorrhea (the absence of menstruation cycle)
2. Trouble conceiving a child
4. Weight gain
5. Trouble losing weight
8. Male pattern baldness
9. Thinning hair
11. Mood swings
12. Low sex drive
Based on the type of symptoms you experience, there are four main categories used to distinguish what kind of PCOS you have:
- Frank (or Classic) PCOS: This type of PCOS is characterized by infrequent periods, secretion of excess male hormones and multiple cystic ovaries (PCO)
- Ovulatory PCOS: Excess male hormones or hyperandrogenism and a regular menstrual cycle are the main symptoms.
- Non-PCO PCOS: Irregular periods, hyperandrogenism and normal ovaries form the basic symptoms of this kind of PCOS.
- Normo-androgenic PCOS: Irregular periods and PCO. The level of male hormones stays normal.
With this clear, you might now have a better idea about where your PCOS falls, based on your symptom sets. The different types of PCOS should be dealt with accordingly.
The Basic Reasons For PCOS
- Insulin resistance affects 65-70% of ladies with PCOS.
- 50% of ladies with PCOS are overweight or obese.
- Chronic stress
- Women with PCOS have an increased prevalence of obesity.
- Fat cells in ladies with PCOS tend to be more insulin resistant.
- Women with PCOS will have more elevated amounts of insulin.
It is possible to prevent PCOS (or shield it from deteriorating) by keeping away from these things:
- High-sugar foods
- Excess calorie utilization
- Chronic stress
- Inappropriate level of physical activity
- High level of exposure to endocrine-disrupting chemicals, for example, Bisphenol A, 4-methyl benzylidene, Methylparaben, Nicotine, Sodium Fluoride, PBDEs/PCBs, and Perchlorate
- High level of muscle to fat ratio (being overweight or obese)
- Low level of muscle to fat ratio (being calorie-restricted)
Every single one of these variables adds to PCOS here and there. For example High carb foods, excess calorie consumption, and inactivity increase insulin levels and insulin resistance. In addition, Chronic Stress, over-working out, and having a low muscle to fat ratio builds cortisol levels, making more insulin resistance.
What Is A Keto Diet?
Keto diet is a low-carb diet, moderate in proteins and at the higher end with healthy fats. How does it work?
It’s proven and occurs through an induced metabolic process called ketosis. Your body needs energy, and primarily this energy is driven from carbs. Thus, glycogen (basically sugar) is your energy source in normal conditions.
The Keto diet deprives your body of carbs and in turn gets you in ketosis, a state wherein your body turns to fats for energy as it runs out of carbohydrates. This helps you lose your extra fats within no time and at the same time helps you with your chronic conditions like Diabetes Type II, PCOS, etc. A dose of those extra proteins helps you get better skin and hair.
You can enter ketosis faster or later relying upon your body composition, diet, and activity levels. The more strictly you follow a keto diet, the more the chances of you getting into ketosis. Notwithstanding, there are averages and limits of getting into ketosis, you should know. More or less, it takes 1 – 3 days to get into ketosis. And in some cases, it may be around 7 days.
Keto Diet for PCOS
A basic Ketogenic diet can enable numerous ladies to reverse their PCOS. For Instance certain women, carb restriction may cause excess stress and keep them from getting results. Because of this reason, Keto diet for PCOS is a good option, but it is vital to follow these rules to create a PCOS diet:
1. Restrict carbohydrates
2. Eat High-Fiber Vegetables with each meal
3. Eat the appropriate measure of Protein
4. Eat calories to accomplish your optimal weight
If you are struggling with the new diet and lifestyle, therefore you can use different enhancements to help.
By enhancing with additional carb utilization in little sums and taking magnesium and Reishi mushroom you can ease the stress that might exacerbate PCOS.
Inositol, zinc, apple juice vinegar, cinnamon, flaxseeds, and berberine are other common dietary enhancements that can help improve your health and PCOS side effects all the more rapidly too.
The benefits of a ketogenic diet go beyond weight loss. The reversal of the symptoms of various weight-related chronic health issues like Diabetes Type 2, PCOS, are amongst the well-known health advantages of a keto diet. Most studies suggest a positive relationship between the keto diet and PCOS. Keto for PCOS is talked about a lot. In conclusion, you can reverse PCOS with the correct blend of diet, exercise, rest, and medication. The ketogenic diet is the best diet for women with PCOS because it lessens insulin levels and insulin resistance (one of the main causes of PCOS).