pcos fat loss – Not everyone with PCOS is obviously overweight. But the health of everyone with PCOS is threatened by the body chemistry that results from eating either a standard American-type diet, or a vegetarian diet.
pcos fat loss results – PCOS is a version of what is also known as Metabolic Syndrome, or Syndrome X. This is the condition that results in men, women and sadly in recent years more and more children, when we overeat a highly processed, artificially flavored and preserved, high refined flour and simple carbohydrate diet.
The excess of sweets, breads, pastas, cereals, and packaged foods too often provides many more calories than the average person uses in a day. Even organically grown grains, eaten whole or manufactured into ‘wholesome’ forms of old favorites like chips and cookies etc, will create the same problems as excess sugar, when over eaten. The insulin required to process all the blood sugar that results from a high sweet, high flour products diet, is what in turn causes higher levels of testosterone in women. This is what then leads to the hormone imbalances that cause polycystic ovaries, infertility, acne and facial hair, plus scalp hair thinning. Left unchanged, this diet will eventually cause obesity, diabetes and heart disease. It creates a higher risk for certain cancers as well.
High carbohydrate food:
– Elevated insulin
– Elevated testosterone
– Menstrual disorders
– Facial and body hair coarsens and darkens
– Scalp hair thins
– Increased risk for infertility, obesity, diabetes heart disease and certain cancers
Vegetarian diets are by definition high in plant food carbohydrates and low in good quality protein of the sort required by the human body to function optimally. If a person eats a poor quality diet for a long time, and then switches to vegetarian diet, the increase in fresh vegetables and fruits and nuts is a smart and healthy addition that will lead to greater well being. However, as a long term choice, a vegetarian diet will always lead to malnutrition.
Whoever you are and whatever your weight loss needs are there are three things that will always be true:
* There is a way we eat to get fat,
* There is a way we eat to lose fat, and
* There is a third way, different from the other two, that we eat for the rest of our lives to maintain a lean, healthy body.
This last step has been a neglected and is key feature in most people’s weight loss and re-gain history.
How we eat to lose weight is different from a healthy life long diet.
Transitioning to a life long healthy diet is a life long effort that asks you to learn new information, change some habits, commit to using some form of ongoing, skillful support.
Very regular exercise is an absolute requirement for restoring your good health. In order to be able to eat a satisfying and nutritious diet without gaining fat, we all have to have good muscle tone that we maintain with regular exercise. When you don’t have enough muscle to use up the fuel you eat, you will store it as fat. The more muscle you have, the more you can eat to fuel your muscles, without storing fat.
As we age, our metabolic rate naturally slows down. Dieting to lose fat also slows down the rate at which we burn calories to fuel our body’s activities.
Once you have extra fat, you have to eat in a special way, for what I call a ‘therapeutic interval”. There are certain changes you have to make and a certain amount of time is required, for fat loss to be fully successful. This special way of eating is NOT the way you will eat the rest of your life, IF you include building muscle and using your muscle, while you are losing this fat. The more muscle you have, the more you must eat to be healthy. With little muscle and not much exercise, there is not much you can eat without making fat.
A sad fact is that 90% of people who lose weight do not keep it off. Research shows us that this is because most people do not have the necessary information, and the long term support needed to complete a weight loss effort. In one study that was typical of all similar research on overweight people, we see that follow up support with a health care professional makes all the difference in long term success:
* Attending more than 75% of follow up support visits = 92% kept weight off.
* Attending 51 – 75% of follow up visits = 90% kept weight off.
* Attending less than 51% of follow up visits = 72% kept weight off
* Self monitored patients = zero kept weight off.
Staying in touch, either as part of a mutual support group with a skilled facilitator, or with an ongoing, individualized relationship with your health care provider, is essential.
How we eat to lose weight
The most reliable and straightforward way to use up stored fat is a diet that eliminates unnecessary sweets and starchy carbohydrates, and provides plenty of fresh whole vegetables, fruit, nuts, good quality oils and lean, clean animal protein.
Every successful weight loss diet is a ketogenic diet. A ketogenic diet is one in which we reduce our total calories eaten to below the amount of calories our bodies use in a day. This will always trigger the release of energy stored as fat in our body cells. This fat is in the form of chemistry called ketones, which our muscles use as fuel. Of course, there is a big difference between semi-starving yourself, and reducing your calories in a way that keeps you satisfied and healthy!
Ultimately our long term success at maintaining fat loss requires that we feel good during and after weight loss. Maintaining steady energy levels, enjoying stable moods and having the fun and excitement of creating your own desired changes is key to your successful.
It turns out that you can burn up more fat while eating a larger number of calories when you eat fewer of your calories from carbohydrates and more from good quality protein and fat. This type of ketogenic diet does not mean over-eating huge slabs of meat. It does not mean over-indulging in fried or fatty foods or completely eliminating carbohydrates.
Some people have misused the idea of lower carbohydrate ketogenic diets, by misinterpreting the intention of the clinicians promoting this method. As a result the media and some medical authorities have seemed to emphasize the ‘dangers’ or failures that followed the extreme behaviors chosen by some people. In fact, overwhelmingly, the research shows that a lower carbohydrate ketogenic diet is safe and effective for fat loss.
Remember, we can only lose fat by reducing our calories from food to less than the amount of calories we use in our daily activities. This is a fundamental truth. However, there are any number of additional details that make this strategy more or less likely to succeed, especially over time. Some conditions that complicate the basic calories reduced= fat reduced equation include:
* Chronic stress that fatigues your adrenal function
* Chronic pain that keeps your nervous system on high alert
* Insomnia that reduces the opportunity for your organs to perform restorative functions that will not happen except during deep sleep
* Perimenopause or other conditions that alter your reproductive hormone functions (including the use of contraceptive hormones, hormone replacement therapy, hysterectomy, breastfeeding for instance)
* Thyroid disorders
* Kidney disease
* Any immobilizing condition
All of these conditions can be addressed with a diet plan and a transition plan that is personalized to your situation.
One detail important to our success at weight loss has to do with how we feel -physically, mentally and emotionally-when we reduce calories. If we just eat less, without regard to the composition of our diet-that is, the fat, protein and carbohydrate content, as well as the vitamins, minerals we need – we can have a pretty unpleasant experience. Between meals hunger, fatigue, headaches, muscle spasms, mental fogginess, emotional depression or irritability and insomnia are the common experiences shared by all dieters who use low fat, low calorie, high carbohydrate diets. With these diets, we can also find ourselves losing weight that includes our muscle mass, and not just the fat we intended to lose.
A lower carbohydrate ketogenic diet, in which we reduce our calories from starchy carbohydrates in particular and nourish our selves with appropriate amounts of water, vegetables, fruit, eggs, poultry, fish, meat, nuts and good quality oils, creates fat loss without the usual unpleasant side effects. It also helps identify problem foods, so that when we transition from a fat loss to a healthy weight maintenance way of eating, we can do so without returning to old food-related problems.