A friend told Teacher Gu that she checked out the multi-sacs, and her weight in the past six months has also increased a lot, is it easier to be fat?
How do you eat if you want to lose weight? This article will come to the system.
1. What is polycystic disease?
The full name of polycystic ovary syndrome (POCS), which is a common endocrine disease in women of childbearing age, with a prevalence of up to 5% to 10% [1], that is to say, 1 in every 10-20 women of childbearing age is POCS, and the incidence is really high.
PoCS patients may have a lot of hairs on the face, chin and body, and acne may also grow on the face, chest and back, and POCS is also prone to menstrual disorders.
There may be a decrease in the number of menstrual periods, such as less than 8 times in a year, severe direct amenorrhea, or it may be that menstruation comes very frequently. These problems are caused by excessive levels of polycystic androgens. [2]
In addition, many POCS patients are accompanied by metabolic abnormalities such as insulin resistance, weight gain, and dyslipidemia, and the risk of type 2 diabetes, cardiovascular disease, and endometrial cancer is higher.
Second, many POCS patients are accompanied by obesity because?
It is most likely related to insulin resistance, because glucose in the blood needs the help of insulin to be transported into cells for energy.
Insulin resistance to glucose is not easy to transport to the cells, and then there will be high blood sugar, the body will then try to convert glucose into fat to lower blood sugar, and then it will gain weight.
When you are fat, you lose weight, and clinical practice shows that losing 10% to 15% of the body weight can restore spontaneous menstruation in some patients, and can also improve insulin resistance.
After improved insulin resistance, 40% to 50% of POCS patients can return to regular menstruation without drug intervention.
Third, how to lose weight with polycystic?
"Ketogenic Diet Intervention Polycystic Ovary Syndrome Chinese Expert Consensus (2018 Edition)" recommends a ketogenic diet, which is a high-fat, moderate amount of protein, low-carbon water diet model, the energy supply ratio of the three major production capacity nutrients is probably:
Carbon water energy supply ratio 5% ~ 10%
Protein energy supply ratio 20% to 30%
Fat energy supply ratio 70% to 75%
How to eat the ketogenic diet?
1, staple foods and fruits are recommended not to eat at all, because a little bite to eat, the energy supply ratio of carb water is easy to exceed 10%, it is not a ketogenic diet.
2, vegetables eat about 500 grams a day, it is best to choose a carb content of less than 3 grams / 100 grams, otherwise the carb is also easy to exceed the standard.
List of vegetables with a carbide content of ≤3% :
Cherry radish, mung bean sprouts, black bean sprouts, pea sprouts, cucumbers, winter melons, cabbage, red cabbage, chicken feathers, baby cabbage, rapeseed, rapeseed hearts, mustard greens, caps, lettuce, oil wheat vegetables, lettuce leaves.
3, milk also try not to drink, because whether it is ordinary milk, or zero lactose milk, drinking 1 box will ingest more than ten grams of carbs.
For the 1500 kcal ketogenic diet, the total amount of carb is up to 37.5 grams, vegetables, nuts, and some meat also contain carbs, and it is easy to exceed the standard if you drink milk.
4. The traditional ketogenic diet does not require fat types, but the intake of saturated fatty acids is too high to be detrimental to cardiovascular health.
Therefore, if you eat a ketogenic diet, you should eat less coconut oil, lard, and fatty meat with high content of polysaturated fatty acids.
5, because staple foods, fruits, milk are strictly controlled, so it is easy to lack dietary fiber and calcium, may also lack other micronutrients, so it is necessary to supplement dietary fiber and complex nutrients through preparations.
The following is a one-day recipe demonstration to give you a visual sense of how the ketogenic diet is eaten.
breakfast
▲Ingredient map
▲Finished product drawing
Sauce beef 50 g
Spicy seeds in oil mixed with cucumber: 10 grams of spicy seeds in oil, 200 grams of cucumbers
Eggs 50 g
Almonds 50 g
lunch
Grilled chicken wings: 100 g (4) chicken wings, 10 g olive oil
Olive oil to spinach: 200 g spinach, 10 g olive oil
Almonds 10 g
dinner
Pan-fried salmon: 100 g salmon, 10 g olive oil
Sesame sauce mixed with oil wheat vegetables: 20 grams of sesame paste, 100 grams of oil wheat vegetables, 10 grams of olive oil
Pumpkin seed kernels 30 g
However, there are many contraindications to the ketogenic diet, so a doctor needs to evaluate whether it can be eaten this way.
Ketogenic diet also has many adverse reactions, such as hypoglycemia, weakness, dizziness, fatigue, constipation, etc., in addition, because the food choice is very limited, it is still very difficult to adhere, long-term strict control of carbohydrates may also binge eat carbs, so you need to eat under the guidance of a dietitian to reduce various adverse reactions.
Although experts agree to recommend a ketogenic diet, but considering the problems just mentioned, Gu Teacher still recommends controlling energy while controlling the carb to lose weight, which is not a rapid rise in blood sugar for insulin-resistant POCS patients, and the focus is on good adherence.
Today's interaction: POCS and weight loss related topics, talk about it.
bibliography:
[1] Chinese expert consensus on ketogenic dietary intervention for polycystic ovary syndrome (2018 edition)[J]. Journal of Practical Clinical Medicine, 2019, 23(1):4.
[2]https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
[3] WS330-2011 Pcosystic Ovary Syndrome Diagnosis