Benefits Of Intermittent Fasting
Intermittent fasting helps to promote cell growth. It helps the cells of our body to restore and get rid of all the foreign elements.
Intermittent fasting aids in the production of hormones in our body it promotes the production of growth hormones.
Intermittent fasting restricts overeating of carbohydrates. In Intermittent fasting diets we consume more complex carbohydrates. Such a diet healthily promotes weight loss.
IF helps in genetic reordering. Such kind of reordering proves beneficial as the genes become more equipped to fight germs, viruses, and bacteria. The same helps to prevent cancer.
The same restricts the eating of simple carbohydrates and harmful fats. It gives us a shield against falling prey to heart diseases and resists the chances of type 2 diabetes occurring.
IF promotes brain health and prevents Alzheimers, Parkinsons, etc. diseases.
Fasting And The Facts
The word fast scares me and maybe for good reason so I put it to Anna Löfgren, a nutritional therapist specialising in female hormone health, to get a fair analysis of the pros and cons of intermittent fasting, in relation to PCOS.
Anna notes that early studies of intermittent fasting have benefits linking to:
- improved insulin sensitivity
- those who suffer from insulin-resistant PCOS
Ready To Take The Next Step
Changing your diet is one of the most effective ways to manage PCOS. Live programs, like the ones below, can help you achieve the best outcomes possible. If youre ready to take the next step, you can:
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General Reduction In Energy Consumption With Intermittent Fasting Can Help Lose Weight
Intermittent fasting forces a person to consume food only during the eating window, and hence the overall energy consumption goes down considerably. Intermittent fasting, if done correctly, can reduce your energy consumption that happens due to binge eating or mindlessly eating throughout the day. This will automatically help in the reduction of weight.
In addition to this, if you practice 16/8 intermittent fasting, then after the body has utilized the energy from the food you had consumed, it starts looking for alternative sources, thereby improving your fat metabolism. This way, you will also be burning fat faster with PCOS intermittent fasting.
What Is Polycystic Ovary Syndrome
PCOS is a common condition, affecting roughly 10% of women in childbearing age. It typically results in some combination of obesity, irregular menstrual cycles, skin discoloration, facial hair, acne, and infertility.
The exact combination of symptoms varies a lot, and not every woman with PCOS is obese.
PCOS shares a lot of similarities with type 2 diabetes . For example, both of them are associated with obesity, both cause weird skin changes, and both are sometimes treated with the same medication .
Perhaps most importantly, PCOS and type 2 diabetes share the same underlying cause.
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Should You Follow Intermittent Fasting
So the question remains, is intermittent fasting healthy for women with PCOS? The evidence clearly shows intermittent fasting has huge benefits for your overall health, including weight loss, lower levels of stress, inflammation, and LDL cholesterol, as well as a better mood. However, the jury is still out on whether intermittent fasting is healthy and safe for women with PCOS.
Unfortunately, there isn’t a straight forward answer. Firstly because there is still conflicting results among research. Studies are not concurrent on whether intermittent fasting is suitable for the treatment of insulin resistance.
Remember we are all different
What works for one person doesn’t mean it will work for you. Before embarking on any new approach, you must be aware of your current hormonal state to avoid causing further problems to your health. So if you suffer from adrenal PCOS or fatigue intermittent fasting may not be healthy or safe.
Lastly, intermittent fasting is not a quick fix to a problem. Improvements in your health can take time, therefore be patient and consistent.
Need For Further Research
The increase in popularity of intermittent fasting led to the creation of various fasting diets. It is therefore not clear which method is best and more effective, alternate day fasting, 5:2 diet, 16/8 method.Further research must be done to assess whether intermittent fasting is healthy for PCOS and if it is something people can adhere to in the long term.
So what does this all mean?
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Other Lifestyle Changes To Consider With Pcos
Some lifestyle changes can help improve PCOS symptoms.
These changes include exercise and daily physical movement. When coupled with a limited intake of refined carbohydrates, both can help reduce insulin resistance. Many experts agree that at least 150 minutes per week of exercise is ideal.
Daily activity, low sugar intake, and a low-inflammation diet may also lead to weight loss. People may experience improved ovulation with weight loss.
The symptoms associated with PCOS can cause stress. Stress reduction techniques, which help calm the mind and let you connect with your body, can help. These include yoga and meditation.
In addition, speaking with a therapist or another healthcare professional may be beneficial.
This Pcos Meal Plan Includes:
- a weekly calendar of all the recipes
- all recipes with exact measurements and instructions
- a picture for every meal
- nutritional information for every meal, snack, and end of the day total
- a grocery list for every single ingredient that I use with their measurement
- a low-carb snack list with nutritional information based on what serving you want
- every recipe is under 55g net carbs and between 1200-1800 calories per day
- a contact/follow page with all of my information
I have included some of the recipes that are already on my blog, but most recipes aren’t on the blog or are a combination of different meals!
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What Are The Symptoms Of Polycystic Ovary Syndrome
The most common symptoms of PCOS are:
- Having irregular periods or no periods at all
- Fertility problems
- Excessive hair growth
- Male-pattern baldness
- Gaining weight and having difficulty losing it
Symptoms of polycystic ovary syndrome vary from woman to woman. Only a medical professional can diagnose whether or not you have PCOS.
How To Practise Intermittent Fasting Safely
If you are going to try intermittent fasting, make sure that the vast majority of your fasting window is taken up with sleeping. Try not to eat less than two hours before going to sleep, and ensure you have breakfast within half an hour of waking up, especially if you have insulin resistance. You should also avoid overeating during your eating window.
While some women have had success in managing PCOS symptoms by fasting intermittently, you should not make the decision to try it without advice from your GP. A medical professional can look specifically at your symptoms and personal experience of PCOS to determine whether its the right method for you.
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How Diet Can Impact Pcos Symptoms
PCOS is driven by two diet-related mechanisms inflammation and poor blood sugar regulation. These mechanisms cause the hormonal imbalance that drives the wide range of PCOS symptoms . Foods that arent well-tolerated affect the intestinal lining. This causes an inflammatory response which then makes all PCOS symptoms worse.
Foods that cause a sharp increase in blood sugar levels are also a problem. These readily available carbohydrate-rich foods need large amounts of insulin to restore homeostasis. When your diet frequently causes elevated insulin levels, insulin resistance can develop. This then impacts fertility, body composition, skin, hair, and mental health.
Managing inflammation and blood sugar regulation is key to controlling PCOS long-term.
Here are a few examples from my free 30-Day PCOS Diet Challenge that illustrate whats possible.
How To Practice Intermittent Fasting For Pcos
On paper, intermittent fasting sounds exactly like the PCOS treatment youâve been waiting for.
But the reality is it might not be the perfect solution for you and PCOS. Everyone is different.
So, depending on your unique circumstances, you might have to adjust your approach to intermittent fasting or skip the practice altogether.
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Is Fasting Good For Pcos
This has not been well-studied, so there is no definitive answer, says Dr. Huddleston. Some people find that fasting helps them control their overall food intake, but more studies should be done to understand whether fasting is beneficial for PCOS.
Fasting may have harmful psychological impacts as well. People at risk for eating disorders should be especially careful. It fosters a restrictive mindset, which can lead to disordered eating behaviors, says Ramallo. We know there are other healthy diets that have a far greater impact, while not damaging ones relationships with their body, food, and family/social circle. Patients who have diabetes should check with their physician or endocrinologist prior to incorporating fasting in their lifestyle to avoid risk for hypoglycemia.
Can Pcos Go Away With Weight Loss
For most people, PCOS does not go away with weight loss, says Heather Huddleston, MD, director of the PCOS clinic at UCSF and a medical adviser forAllara. However, some people with PCOS will find that their symptoms are aggravated by weight gain and may improve slightly with weight loss.
Somepeople with PCOS who are overweight may find their menstrual cycles come a bit more regularly when they reach a healthy weight, but then become less regular if they gain weight.
For people with PCOS who are not overweight, losing weight is not advised. It will not change menstrual cycles or other symptoms.
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Foods To Eat If You Have Pcos
Ideally, half of your plate should be composed of non-starchy vegetables , one-quarter of protein , and one-quarter of starchy vegetables or whole grains , says Figueroa. She also recommends adding one piece of fruit or 1/2 to 1 cup of fruit to snacks and meals each day to ensure you’re getting the recommended daily dose of 1-2 cups of fruit total, she adds. (
When it comes to veggies, those with PCOS should strive for at least 3 cups per day, according to says , R.D.N., C.D.E., a registered dietitian based in New York. This is because they’re packed with fiber, vitamins, minerals, and antioxidants, and as such, help to improve three drivers of PCOS: insulin resistance, inflammation, and gut health, says McKittrick. In addition to keeping your digestive running smoothly, consuming adequate fiber is also important because it plays a major role in improving your microbiome, improving insulin resistance, lowering cholesterol and blood sugar, and keeping you full longer all of which aids in weight management, she explains.
So How Does Intermittent Fasting Help
Fasting for 24-36 hours has been shown to help lower insulin levels because during the fasting period our blood sugar levels are normal and insulin isn’t being produced. In addition, Dr. Fung, a world-leading expert on intermittent fasting, says a combination of both regular fasting and a decrease in insulin levels can significantly increase insulin sensitivity and treat insulin resistance.
Results from a study found intermittent fasting successfully reversed the insulin resistance of three insulin-dependent Type 2 diabetes patients. The outcome being discontinuing their insulin therapy. The case study clearly shows insulin resistance can be reversed naturally without the use of medication.
Improvement in such a huge PCOS risk factor may suggest that intermittent fasting is a healthy and effective treatment approach for PCOS.
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Risk Of Insulin Resistance
In contrast to the results discussed above in the benefits section, the findings from a more recent study show intermittent fasting may not be effective for insulin resistance. Researchers studied healthy adult rats subjected to intermittent fasting which involved no food every other day, for three months. The team recorded a decrease in overall body weight, however, they found an increase in abdominal fat tissue. So despite weight loss, the rats showed more fat on their abdomen which may be a sign of insulin resistance.
In addition, the researchers found damage in the cells of the pancreas which release insulin. As well as markers of insulin resistance and increased levels of free radicals.
Now whilst this is a more recent study we have to bare in mind it is an animal study, so results on humans may vary, but it does signify that women looking to use intermittent fasting as a way to treat their insulin resistance and PCOS should be cautious. Remember to always pay close attention to the feedback that your body is giving you when trying any new way of eating.
Intermittent Fasting Is A Pcos Treatment
Managing PCOS can be daunting. There are a number of PCOS treatments, and it can be tough to figure out which one is right for you. Intermittent fasting might help you along your journey, but it comes with a number of conditions.
Start with a simple form of fasting, and remember to check with your doctor before starting a new diet.
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Foods To Avoid For Pcos Weight Loss
Striking off the following foods from your diet chart can help you maintain your optimal weight.
Refined And Processed Foods:
You will find refined flours and processed foods across supermarkets. These are high in sugar and calorie content and have little nutritional value, hence avoid them.
Saturated and trans-fats increase the production of estrogen and those with PCOS must avoid them.
Avoid excess consumption of Indian sweets as they can spike blood sugar levels and increase the levels of insulin, which have adverse effects on PCOS symptoms.
Vegetable oils are processed and contain a significantly high amount of omega-6 fatty acids. Choose from healthier options like olive oil, coconut oil, avocado oil or ghee.
Vegetables such as potatoes and yams are rich in starch content and can cause a hormonal imbalance.
Processed Fruit Juices And Concentrates:
Fruits are very rich in fibre, but fruit juices are not. Packaged fruit juices and concentrates contain artificial sweeteners adding zero nutritional value to your diet. Opt for whole, fresh fruits instead.
Ready-to-eat, processed meats like sausages, ham, salami and bacon have a high content of salt and preservatives. Red meat like mutton, pork and beef are high in cholesterol and saturated fats. Avoid them as they can lead to further hormonal imbalance.
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Flip Side Of Intermittent Fasting
- Intermittent fasting can harm your health if you have gastritis and other types of chronic diseases.
- Sometimes if not executed under the guidance of a nutritionist Intermittent fasting can cause too much weight loss and make a practitioner of it feel sick. If somebody practices intermittent fasting without including a balanced diet, then it may cause fatigue, hunger, bone density loss, weak muscle problems, etc. It may cause a lot of hair fall and one may notice weak and fragile nails.
- If a person undergoes certain medications, or chemotherapy then intermittent fasting is a big no for them.
- Intermittent fasting is not meant for pregnant women. If somebody is planning for family making then nutritionists dont generally recommend intermittent fasting.
- IF might cause an unwanted change in ones menstrual cycle.
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In May 2019 I Had My Loose Skin Removed From My Stomach
The decision to have my loose skin removed was not an easy one. In addition to the very high cost, it’s also something that requires a ton of planning, as you need help doing *everything* during recovery. For me, though, I wanted to be able to fully see and feel the results of my 100-pound weight loss. I wanted to be able to see the body I had worked so hard for, and it was hiding underneath pounds of loose, hanging skin.
Surgery and recovery went very well for me, but I had done my research and knew exactly what I was getting myself into. I was prepared for pain and I was prepared to be homebound for a couple of weeks. I did months of research and followed accounts on Instagram of others who shared their tummy tuck recovery.
I have gained about 10 pounds since my surgery. I wasn’t allowed to exercise for the first six weeks post-op, and that was tough. Your body swells pretty drastically after you’ve had major surgery, and for tummy tuck patients, that swelling can last up to one year. So those things combined led to the scale creeping up. I simply had to remind myself that my body has been through a trauma and to be kind to myself.
How The Pcos Diet Works
Numerous studies demonstrate the important influence diet can have on PCOS. In fact, a combination of healthy diet and exercise alone has been found to be more effective than even the most common medication used to treat PCOS. The key supported in numerous studies lies in reducing insulin resistance. This can be done simply by increasing protein and healthy fats in the diet, and modestly reducing in unhealthy carbohydrates and sugar.
Without even losing weight, this decreases testosterone, improves insulin sensitivity, and reduces inflammation. Reducing testosterone reverses many of the symptoms associated with PCOS including acne, excess hair, male pattern hair loss, and menstrual cycle irregularities, and increases fertility, while reducing insulin and inflammation reduces the medical risks associated with PCOS.
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