Pcos Fat Loss
The PCOS Diet – What we should Know About Losing Fat and Not regaining it For Good
Not everyone with PCOS is undoubtedly 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 can be a version of what is also referred to as Metabolic Syndrome, or Syndrome X. This is actually the condition that results in men, women and sadly in recent years more and more children, whenever we overeat a highly processed, artificially flavored and preserved, high refined flour as well as simple carbohydrate diet.
The extra 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’ types of old favorites like chips and cookies etc, can provide the same problems as excess sugar, when over eaten. The insulin necessary to process all the blood sugar levels that results from a top sweet, high flour products diet, is what in turn causes higher levels of testosterone in women. This is exactly what then leads to the hormone imbalances that cause polycystic ovaries, infertility, acne and hair on your face, plus scalp baldness. Left unchanged, the dietary plan will eventually cause obesity, diabetes and heart disease. It creates a higher risk for many cancers as well.
High carbohydrate food:
- Elevated insulin
- Elevated testosterone
- Menstrual disorders
- Facial and the entire body hair coarsens and darkens
- Scalp hair thins
- Increased risk for infertility, obesity, diabetes heart problems and certain cancers
Vegetarian diets are obviously high in plant food carbohydrates and low in good quality protein of the sort required by the human body to operate optimally. If a person eats an unhealthy quality diet for some time, and then switches to vegetarian diet, the increase in fresh vegetables and nuts and fruits 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 might be and whatever unwanted weight loss needs are there are three things that will always be true:
* There’s a way we eat to get fat,
* There exists a way we eat to shed fat, and
* There exists a third way, different from the other two, that we eat for the rest of our everyday life to maintain a lean, healthy body.
This last step has been a neglected and is key feature generally in most people’s weight loss and re-gain history.
How we eat to lose weight differs from a healthy life long diet.
Transitioning with a life long healthy diet can be a life long effort that asks you to learn new information, change some habits, invest in using some form of ongoing, skillful support.
Very physical exercise is an absolute requirement of restoring your good health. In order to be able to consume a satisfying and nutritious diet without gaining fat, all of us have to have good tone of muscle that we maintain with frequent exercise. When you don’t have enough muscle to utilise the fuel you consume, you will store it as fat. The more muscle you’ve, the more you can eat to fuel parts of your muscles, without storing fat.
As we get older, our metabolic rate naturally decelerates. Dieting to lose fat also decelerates the rate at which we burn calories to fuel our activities.
Once you have extra fat, you have to eat in the special way, for the purpose I call a ‘therapeutic interval”. There are particular changes you have to make and a certain amount of time is necessary, for fat loss to become fully successful. This special method of eating is NOT the way you will eat the rest of your life, IF you include building muscle and using your muscle, when you are losing this fat. The more muscle you have, the more you must eat being healthy. With little muscle and not much exercise, there’s not much you can eat without making fat.
An unfortunate fact is that 90% of people that lose weight do not maintain it. Research shows us that this is because most people would not have the necessary information, as well as the long term support needed to complete a weight loss effort. In a single study that was typical of all similar research on fat people, we see that follow up support having 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 lower than 51% of follow up visits = 72% kept weight off
* Self monitored patients = zero kept weight off.
Residing in touch, either within a mutual support group using a skilled facilitator, or by having an ongoing, individualized relationship together with your health care provider, is essential.
The way 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 offers plenty of fresh whole vegetables, fruit, nuts, top quality oils and lean, clean animal protein.
Every successful weight loss weight loss program is a ketogenic diet. A ketogenic diet is one in which we reduce our total calories eaten to below the amount of calories your body use in a day. This can always trigger the discharge of energy stored as fat inside our body cells. This fat is in the form of chemistry called ketones, which our muscles use as fuel. Needless to say, there is a big difference between semi-starving yourself, and lowering 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 after and during weight loss. Maintaining steady energy, enjoying stable moods and having the fun and excitement of developing your own desired changes is vital to your successful.
Apparently you can burn up more fat while eating a bigger number of calories when you eat fewer of your calories from carbohydrates plus more from good quality protein and fat. This kind of ketogenic diet does not mean over-eating huge slabs of meat. It doesn’t mean over-indulging in fried or fats or completely eliminating carbohydrates.
Many people have misused the thought of lower carbohydrate ketogenic diets, by misinterpreting the aim of the clinicians promoting this process. As a result the media and some medical authorities have appeared to emphasize the ‘dangers’ or failures to come the extreme behaviors chosen by a few people. In fact, overwhelmingly, the research shows that a lower carbohydrate ketogenic weight loss program is safe and effective for weight loss.
Remember, we can only lose weight by reducing our calories from food to less than the amount of calories we used in our daily activities. This is a fundamental truth. However, you will find any number of additional details that make this strategy more or less more likely to succeed, especially over time. Some conditions that complicate the fundamental calories reduced= fat reduced equation include:
* Chronic stress that fatigues your adrenal function
* Chronic pain that keeps your central nervous system on high alert
* Insomnia that decreases the opportunity for your organs to do restorative functions that won’t 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
Many of these conditions can be addressed using a diet plan and a transition plan that’s personalized to your situation.
One detail vital that you our success at weight loss has to do with how we feel -physically, mentally and emotionally-when we reduce calories. When we just eat less, without regard for the composition of our diet-that is, body fat, protein and carbohydrate content, as well as the vitamins, minerals we’d like – we can possess a pretty unpleasant experience. Between meals hunger, fatigue, headaches, muscle spasms, mental fogginess, emotional depression or irritability and insomnia would be the common experiences shared by all dieters using low fat, low calorie, high carbohydrate diets. With one of these diets, we can also find ourselves shedding pounds that includes our muscle tissue, and not just the fat we meant to lose.
A lower carbohydrate ketogenic diet, where we reduce our calories from starchy carbohydrates specifically and nourish our selves with appropriate quantities of water, vegetables, fruit, eggs, poultry, fish, meat, nuts and high quality oils, creates fat loss without the usual unpleasant unwanted effects. It also helps identify problem foods, in order that when we transition from a fat loss to a healthy weight maintenance way of eating, we can do this without returning to old food-related problems.
Ketosis just isn’t ketoacidosis
Ketones are a product of fat metabolism, and function as a source of energy for the body. Our muscles and other tissues can use ketones for fuel as opposed to glucose, or blood glucose. Ketones are released from stored fat and are used for energy if you have not enough glucose available. The human brain requires blood sugar for fuel, whereas muscle as well as other metabolic processes will take up ketones instead. We could make blood glucose from everything we eat, including by transforming proteins from animal foods. We can not however, make protein for the bodies from plant foods. What we make from the carbohydrates of plant food is fat. The surplus carbohydrates we eat each day beyond what we used in the exercise of our own muscles, is transformed to fat and stored. A great system for people (like our human ancestors) that do not have a reliable food and are subject to regular periods of feast or famine. For most of us it means an ever enlarging “storage bin” of body fat.
There is some confusion regarding the ketosis that occurs when we are eating less carbohydrates than we want for daily fuel and start to burn stored fat instead. Some individuals confuse normal and beneficial ketosis with another situation, called ketoacidosis. Ketoacidosis takes place when people with high degrees of blood sugar (diabetics) produce high degrees of ketones at the same time.
Individuals with diabetes do not produce enough insulin from other pancreas, or have a disorder called insulin resistance, when the tissues will no longer reply to the presence of insulin bearing glucose to be delivered into storage. Ketones are formed in response to the tissues requirement for some fuel apart from the glucose, which can be collecting in the blood attached with insulin molecules but cannot be delivered into cells any more. Normally our body will adjust the blood pH level to balance this shifting chemistry. In diabetics the imbalance is just too great and ketoacidosis, or increased acidity with the blood occurs. Metabolic ketoacidosis in individuals with diabetes is a dangerous condition and may be avoided with very strict control and a focus to diet and glucose levels.
When a person with normal blood sugar levels is producing ketones by wearing down fat for fuel, and is not eating excess carbohydrates, the blood glucose is delivered elegantly, primarily for the brain, and the rest of the body happily uses ketones to perform the show.
Eating carbohydrate foods in amounts that offer the release of ketones from body fat is a safe and effective method to reduce body fat while keeping an even blood sugar levels. Stable blood glucose means you will have lots of physical energy, mental alertness and restful sleep. Most people can eat this way for the rest of their life and become quite well, and, many people will want to diversify their diet program after having lost excess fat. Expanding your diet to incorporate more fruits and grains in addition to appropriate celebratory treats, can be done with out regaining fat.
This transition has to be done thoughtfully and with close attention to the effect of certain foods. Some individuals will not be able to eat food items, ever, without negative consequences, as a result of our genetic constitute. All of us have to reintroduce foods carefully and keep exercise levels long term, in order not to regain lost fat.
A ketogenic fat reduction diet is not appropriate for pregnancy and breastfeeding. These are times when fat stores are necessary to mother and baby’s wellness. People with kidney damage must avoid using this diet unless they’ll be closely supervised by their physician. People who have diabetes, epilepsy, and gallbladder problems also need additional care and support to utilize a ketogenic diet successfully.
Women slim down somewhat slower than men; feminine hormones effect how women store water and fat. Men generally speaking have greater muscles, even when quite fat. This fact plus masculine hormones enable them to burn fat somewhat more effectively than women. Frequent exercise is absolutely necessary for everyone’s long term health.
How we transition from fat loss to long term healthy diet determines our long lasting success.
Transitioning successfully from your fat loss diet to a healthy life long diet is only beginning to be understood. Specifics for success include:
* A metabolic readjustment period (Five to ten or more weeks), and
* Educational support that works with the habits of thought and feelings surrounding body image and our learned eating and workout behaviors.
Whenever we let go of stored energy (aka fat) by reducing our caloric intake, primitive protective mechanisms in our brains kick in. Our basic metabolism starts to slow down. We start using less fat to safeguard us from what our ancient brain thinks can be a famine. For the original humans, an unreliable food made this trait required for survival. For those of us who are eating less by choice, this mechanism is the thing that will cause us to regain weight we now have lost as soon as we start by getting eating ‘normally”‘ again.
That ‘normal’ eating concept is vital. If you get fat, then eat to lose fat, and when you’ve reached your goal weight, you resume eating the method that you did that got you fat in the first place… well, there you have it. Not only are you eating fat-making food again, you’re piling this in to a body that is developed to burn less energy doing your regular daily activities. You’ve also have lost muscle mass To complete the change to some forever-leaner you, losing fat deposits is only Step One.
Step Two is working to re-set your metabolic rate to where is was or higher than it was, whenever you were fat. How which is done has been a mystery that frustrated almost all dieters and caused a great deal of unhealthy and frustrating yo-yo patterns of weight-loss and regain.
Keep in mind that we know that 90% of people that lose weight regain whatever they lost, plus more. Most people do not regain however and recent research has examined what is different about this fascinating 10%. In a nutshell, what these folks do differently is usually to be acutely aware of small amounts weight regained, plus they return to their weight loss behaviors for brief periods of time to correct the little regains. Eventually, as long as they maintain essentially healthy habits, including their diet and exercise levels, the episodes of regain stop plus they stabilize at their new weight.
Transitioning to healthy eating after losing weight requires:
* You arrive at you goal weight having established a regular, fun exercise habit
* You keep very close a record of your weight and on your inches at waist and hips, and
* You come back to weight loss behaviors once you have regained 2 to 3 pounds.
* You are making this return to weight loss behavior then expanding out you diet again and again until eventually you’ve got stabilized at you goal weight together with your new commitment to and pleasure of regular exercise.
* You still maintain a healthy muscles, activity level and always adjusting diet of fresh whole-foods market as you age and/or encounter new circumstances or health challenges
Remember – there is one way we need to eat to shed fat, and then another, more generous and complicated way we can eat once our goal is attained. The type of the transition between those two ways of eating is essential to long lasting success. The ability to shed weight, change the diet to a less stringent, more varied one and return as often as needed to the weight reduction regime for brief periods until stabilized, looks like it’s a rare ability. Many people do not seem to discover this behavior spontaneously. Thus long term guiding support seems crucial.
Several studies on successful weight loss have clarified that knowledgeable support helps people remember not merely the basic straightforward steps with the diet cha-cha, but also expands your talent for stress management, your exercise options and your cooking skills. Often you whole family benefits from what you have learned and the way you alter your own habits.
We now have many behaviors and beliefs affecting our sense of self and our capacity to pursue loving self discipline over a long term. It really is clear that ongoing and certain support, in the form of someone counseling relationship or perhaps a similar support group experience, makes success more likely. We encourage you to employ both the weight loss and maintenance facets of the program described here, also to make it all the more apt to be useful to you with the addition of in regular exercise in addition to regular contact with a knowledgeable and skilled support system.