there are few things more demoralizing than regaining weight following a hard won diet.

Unfortunately, soul crushing frustration is almost an inevitable consequence for women with PCOS when they try to lose weight using traditional dieting techniques. People don’t fail diets – the diets fail them

PCOS is a unique health condition that requires an equally unique approach to achieve effective and sustainable weight loss.

If you’re tired of brutal diets that you find impossible to stick to, and you’d rather follow practical dietary and lifestyle principles that are backed by real science rather than old-fashioned nonsense, then here’s 10 essential steps you should take to achieve a healthy body weight that is sustainable long term.

1. Reduce Your Carb Intake

Lowering your carb consumption may help manage PCOS due to carbs’ impact on insulin levels.

Approximately 70% of women with PCOS have insulin resistance, which is when your cells stop recognizing the effects of the hormone insulin 

Insulin is necessary for blood sugar management and energy storage in your body. Research associates high levels of insulin with increased body fat and weight gain in the general population — and in women with PCOS 

Eating a low-GI, low-carb diet may reduce insulin levels in women with PCOS. In turn, this could help with weight loss

2. Get Plenty of Fiber

Because fiber helps you stay full after a meal, a high-fiber diet may improve weight loss in women with PCOS.

In one study, higher fiber intake was linked to lower insulin resistance, total body fat, and belly fat in women with PCOS .

For women with PCOS, a diet high in fiber may help reduce insulin resistance, body weight, and excess body fat.

3. Eat Enough Protein

Protein helps stabilize blood sugar and increases feelings of fullness after a meal.

It may also aid weight loss by reducing cravings, helping you burn more calories, and managing hunger hormones.

Higher protein intake may boost weight loss, especially for women with PCOS. Try adding healthy, high-protein items like eggs, nuts, or a high protein shake such as the Slender Shake Meal Replacer to your diet.

4. Eat Healthy Fats

Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCO

Examples of healthy fats include avocado, olive oil, coconut oil, and nut butters. Combining a healthy fat with a protein source can further increase the filling effects of meals and snacks

Eating more healthy fats may be beneficial for women with PCOS. In studies, higher fat intake is linked to reduced hunger and a greater loss of body fat

5. Limit Processed Foods and Added Sugars

Another tip to lose weight with PCOS is to cut down on your intake of certain unhealthy foods.

Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity 

Women with PCOS may process sugar differently than women without it.

6. Reduce Inflammation

Inflammation is your body’s natural response to infection or injury.

But chronic inflammation — which is common in women with PCOS — is linked to obesity. Sugar and processed foods may contribute to inflammation

A diet like the Mediterranean diet — which is high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, such as fatty fish — may protect against inflammation

Also supplementing with Omega 3 will be highly beneficial - Try our Highest Quality Slender You Omega 3 Fish Oils

6. Exercise Regularly

Exercise is a well-known strategy to improve weight loss.

Both cardio and weight-training exercises may help women with PCOS drop body fat and improve insulin sensitivity.

7. Get Enough Sleep

Sleep is increasingly acknowledged as central to your health.

If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness, sleep apnea, and insomnia

Lack of sleep has been shown to increase the activity of hormones that drive hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day.

In fact, insufficient sleep is associated with a higher risk of being overweight or obese

8. Consider Supplements & Plans

If you have PCOS, several supplements may help manage weight and symptoms.

Plant Based Protein Shakes have been proven to be effective 
Carnitine, an amino acid found in meat, may also lead to weight loss - Carnitine is the main ingredient in our top selling Slender You Slimming Tonics

Following a structured diet plan has also proven to work for PCOS sufferers.

The Slender 3-2-1 Plan is highly Effective for PCOS and insulin Resistance 
Easy to follow and sustainable unlike most diets on the market.

If you suffer from PCOS and are in need of further help and assistance, please reach out to our team who will assist you on our PCOS Diet Recommendation.
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