(12 Posts)
Anonymous12xx Sun 27-Oct-19 12:22:03

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Anonymous12xx Sun 27-Oct-19 12:24:14

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GrumpyHoonMain Sun 27-Oct-19 12:29:53

I have severe pcos and found the only thing that worked to regulate my portion size is weighing my food to get exact calories. I also reduced carbs to under 100g per day. Found that by doing this I was able to lose weight on 1800 calories per day as I am very active and it was my diet letting me down. Have maintained my weight for 8 years since the initial loss.

ajandjjmum Sun 27-Oct-19 12:31:23

I'm so sorry you're going through this shit Anonymous12xx - my DD was diagnosed last year, and is also struggling.

She has recently seen an endocronologist who specialises in PCOS, and he has put her back on the pill (Cerelle?), as it all kicked off when she came off the pill. He also prescribed Metformin.

She has reasonably regular periods but the problem that she really struggles with is the inability to lose weight - she's not massive, but heavier than she would like, and certainly heavier than she should be for the amount of exercise she does.

Unfortunately I think that you have to take the time to try a number of options, and see what works for you.

I hope someone can come along with more thoughts - just wanted you to know you are certainly not alone!

Anonymous12xx Sun 27-Oct-19 13:14:18

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botemp Sun 27-Oct-19 13:21:32

As tough as this sounds you need to stop focusing on losing weight. Treating pcos is best done through lifestyle changes. A weight loss diet isn't the answer, you need to change your entire way of eating for the rest of your life. In all likelihood you probably have insulin resistance (very common alongside pcos, a bit chicken and the egg of which one causes which) and it's that which makes weight loss so much harder. Metmorfin can help with it and I'm surprised you haven't been offered it. My specialist isn't a fan of long term use though, so perhaps yours has the same reservations.

The best way to tackle this is to cut sugar (don't replace with sugar substitutes), alcohol, and processed foods completely. It's not a temporary commitment in exchange for weight loss, it's a permanent change that will make your pcos more manageable that's going to take time to feel like second nature. Swap carbs for complex versions and eat less of it, in comparison to grumpy I eat under a 150g at 5"4 for maintenance but I don't do well on absolutely low carbs so YMMV and the number will likely be different for you, around 120 is usually a good aim though.

The rest of your diet should be made up of lean protein (ideally get in at least 25-30g per meal), lots and lots of vegetables (especially cruciferous vegetables, they're great for tackling pcos) and be mindful with fruit, I tend to keep away from exotic fruits due to their high GI impact, never juice or smoothies, always eat fruit whole, and then some healthy fats. Fibres are really important too, strife to get in a minimum of 25g each day, but ideally 30g or more. If you're hardly getting any fibre in now build it up gradually.

Certain supplements are helpful. To help with insulin sensitivity, 2000mg of Inositol 2x a day alongside 600mg of Alpha Lipoic Acid. Generally Myo Inositol is recommended from Jarrow Formulas and I have found it work better than other brands. There is also some research that D-Chiro Inositol is good if you've got a lot to lose, but it's very expensive and the research is limited so try Myo first.

There's also correlation between PCOS and vitamin D deficiency, so worth getting blood checked for that and supplementing. I supplement regardless of blood tests tbh, they make a huge difference with my energy levels and the quality of my hair.

Exercise is another thing to be mindful with, avoid high impact exercise. The cortisol levels it raises messes up your hormonal balance. Low impact is preferred, so things like Pilates, yoga, walking, weight training (but ignore the usual lift little and heavy advice for more reps and lower weights). Because it's low impact you are going to need to dedicate more time to it, so an hour rather than a 20min HITT class, and work up to 5 times a week if you can and being active in a leisurely way on the other days. Incorporate movement into daily life as much as possible, walk or cycle somewhere when you can, take the stairs, etc.

It's going to take time and progress is likely going to be slow, so don't be too strict. I've said goodbye to sugar but I will have an occasional treat if I feel like it or if there's something worth celebrating but it has to be really something special. It's the daily habits that need addressing, right before my period I get massive sugar cravings, still, but knowing what they are rather than just feeling like something sugary means they're a lot easier to deal with and ignore.

Anonymous12xx Sun 27-Oct-19 13:37:46

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nearlyfinished1moreyear Sun 27-Oct-19 13:48:55

I also have PCOS and converted to the keto diet. I got a book from amazon keto for beginners and I've managed to lose a stone and a half in 6 weeks. I don't have treat days as I find they put me off my motivation. Do you have kids? I've had 2 pregnancies 1 successful so it is do able but when I conceived I had a lower bmi. It really is a lifestyle change tho.

botemp Sun 27-Oct-19 14:03:24

I don't have treat days, I just have a treat occasionally. If it's something sweet I'll drink a lot of water with it as it supposedly lessens the insulin impact. I only really go off the rails, as in, I'm likely getting in a lot more calories, less good foods and less varied food alongside some treat foods, when on holiday as it's pretty hard to stick with and it does make me more sluggish, it's a good reminder of why I stick with it. It's fine now and then, but it's pretty clear to me that it doesn't feel great to be doing it all the time. I think with weight loss it's often presented as this temporary thing of I'll be good for a bit and then after I can eat whatever I want without repercussions. We know that's a flawed mentality but we kind of need it as motivation but that's how you get stuck in the constant yo-yo mentality which just isn't helpful for anyone but especially with pcos.

It's just something you have to accept with pcos that it isn't a fair deal, that it comes with a lot of hard work if you don't want to be dependent on medication that doesn't really cure anything, and in all likelihood will have impact on your health in the long term.

It does become normal after a while, and if there weren't any progressions and results in managing my health I'd struggle to find the motivation to do it. You do need to find food that you still enjoy and your taste buds do change. A lot of food I absolutely loved seem bland, nauseatingly greasy, or sickly sweet when I taste it now. It helps to find an exercise you actually like doing rather than dread otherwise it's all a rather bleak existence. Without pcos I'd be far less health and exercise conscious, that's for sure.

IndigoSkye Sun 27-Oct-19 16:14:29

You need a low glycaemic index diet because of the way PCOS affects insulin, and also manage calorie intake/portions. https://thefoodtreatmentclinic.com/2017/06/27/low-gi-and-pcos/
I saw a nutritionist and she was amazing she also recommended an inositol supplement too.

ckc45d10 Tue 29-Oct-19 13:53:51

Yes visiting with a Registered Dietitian who specializes in PCOS can be helpful as they will give you a protocol specific to you. You can also review supplements with the dietitian. You may also want to ask about CoQ10 for general PCOS support!

Anonymous12xx Tue 29-Oct-19 16:24:20

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