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Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder among women, particularly affecting South Asian women who often face unique genetic and cultural challenges. If you've ever felt overwhelmed by conflicting advice on social media—from going gluten-free to ditching dairy—you're not alone. Let’s cut through the noise and explore evidence-based ways to manage PCOS and achieve healthy weight loss.
PCOS occurs when your ovaries produce more androgens ("male hormones") than normal, causing irregular periods, fertility issues, acne, excess hair growth, and difficulty losing weight. Despite the misleading name, not all women with PCOS have ovarian cysts. Key factors include insulin resistance, genetics, and lifestyle.
Research shows South Asian women are genetically predisposed to insulin resistance and PCOS at lower body weights compared to other ethnicities. Traditional diets rich in refined carbs and cultural pressures around food make it harder to manage PCOS effectively. Additionally, South Asian women often have lower muscle mass, making metabolism slower and fat loss harder.
Even modest weight loss (5-10% of your body weight) can significantly improve PCOS symptoms by reducing insulin resistance and balancing hormones. You don't need drastic changes—small, sustainable lifestyle adjustments can yield significant benefits like regular menstrual cycles, reduced androgen levels, and improved overall health.
Contrary to popular myths, you don’t need to eliminate gluten or dairy unless you specifically have sensitivities. Instead:
Choose Low-Glycemic, High-Fiber Foods: Whole grains (brown rice, whole wheat roti), legumes (lentils, chickpeas), vegetables, and fruits stabilize blood sugar.
Prioritize Protein: Include lean meats, fish, eggs, paneer, tofu, and legumes to stay full and regulate insulin.
Healthy Fats Matter: Incorporate unsaturated fats like olive oil, avocado, nuts, and seeds.
Mindful Portions: Balance your meals with plenty of vegetables, moderate protein, and limited refined carbs.
Regular physical activity significantly boosts insulin sensitivity and helps manage PCOS:
Cardio: Aim for at least 150 minutes per week (walking, cycling, dancing).
Strength Training (KEY): Crucial for building muscle mass, improving metabolism, and reducing insulin resistance—try at least 2-3 sessions per week. Prioritise this!
Everyday Movement: Increase daily steps, take stairs, and break up sedentary periods.
Gluten-Free Diet: Only necessary if you have celiac disease or gluten sensitivity; otherwise, it's not beneficial and could reduce dietary fiber intake.
Dairy-Free Diet: No strong evidence suggests dairy universally worsens PCOS—enjoy in moderation unless personally intolerant.
Supplements: (PLEASE CONSULT WITH YOUR GP)
Berberine: Promising for insulin sensitivity and weight loss, comparable to metformin.
L-Carnitine & Alpha-Lipoic Acid (ALA): Evidence suggests they possibly may help insulin control and weight management, but they're supplements and the evidence isn't overly convincing. I would avoid.
Vitamin D: Plays a critical role in hormone regulation and insulin sensitivity. Low levels are frequently linked with worse PCOS symptoms, such as irregular periods and insulin resistance. Supplementation can improve menstrual regularity, insulin response, and inflammation markers in women deficient in vitamin D.
Managing PCOS doesn't require drastic diets or extreme restrictions. Instead, sustainable changes focusing on balanced nutrition, regular physical activity, and mental well-being can dramatically enhance your health and quality of life.
Whilst I do understand the frustration for some Women as fat loss can be slower, you are going to be far better off in the long run
Avoid the 'PCOS Experts' online who don't have any credibility to their name.
Attention and making money is the name of the game here
