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PRINCESSHEART's Photo PRINCESSHEART Posts: 94
3/29/12 12:37 P

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I asked my NFP teacher about the current recomdations for those of us with PCOS and this was her response:

"As far as exercise goes minimally 1 hour of vigorous exercise every day (7 days a week). Also your diet is critical. Cut way back on red meat and trans fats, get protein and iron from veggie and nuts sources, choose whole-fat milk and ice cream, reduce consumption of coffee, tea and alcohol. Avoid eating things that are white, pasta, rice, flour and sugar products of all kinds. Remember a brownie is really white. Also eat several small meals a day to keep you blood sugar from spiking. I hope that helps for starters."

Hope this helps you all on your journey!

"With man this is impossible, but with God all things are possible." ~Matthew 19:26


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PRINCESSHEART's Photo PRINCESSHEART Posts: 94
3/26/12 9:27 A

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I was diganosed with PCOD about 7 years ago, shortly after my husband and I started the CREIGHTON MODEL FertilityCare™ System which features the new women's health science, NaProTECHNOLOGY (http://www.fertilitycare.org/) for natural family planning (NFP) before we were engaged and not sexually active.
After being diganosed I cut out white flour products & white rice. I was put on Metformin XR (not because I was a diabetic) and Prometrium (Progestrone hormone). My NFP teacher has discussed a lot of research over the years that has helped.

The only published meal plan I have sound is from Boston's Children's Hospital. The first week I started it I lost 6 pounds. Here is their website http://www.youngwomenshealth.org/pcos_menu
.html

I also know that longer bouts of cardio are better than other exercise. I'll find out what the current recomendations are and post later.

"With man this is impossible, but with God all things are possible." ~Matthew 19:26


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AUTUMNLEAF81's Photo AUTUMNLEAF81 Posts: 690
3/24/12 7:32 P

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I've read in a few different things concerning PCOS that diary is also something to limit, has anyone else heard this? I'm also looking for way to change things up to help with PCOS. I'm slowly adjusting my carbs taking out uneccessary sugars and such. I've been taking the Glumetza my doc prescribed and my numbers have gone down a little. I've also been exercising more regularly. Weight hasn't come off but numbers are getting better.

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JULMUT's Photo JULMUT SparkPoints: (20,964)
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3/21/12 11:42 A

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you might also want to read up on the glycemic index... it can help you make better food selections.

Dream as if you'll live forever. Live as if you'll die today.
-James Dean

If you have to tell someone how bad you want it, then you haven't shown them how hard you already work for it.
-John Mayer

Whether you get what you want isn't what defines you. It's how you go about your business.
-Scott Jurek






 current weight: 178.0 
 
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PIPPAMOUSE's Photo PIPPAMOUSE Posts: 437
3/21/12 12:06 A

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I am also working on making my diet lower in carbs. I am in a similar boat where it can almost be a challenge to get all my calories in when carbs and sugar are generally excluded. It's kind of a nice feeling. Several years ago I lost a lot of weight by "cutting out" carbs that didn't come from fruit or veggies. I had a REALLY carb restricted diet and it worked really well, until I just HAD to eat them. This time around I am making smarter choices about carbs. Limited, but not gone. This way I can have a piece of whole wheat bread or some whole grain pasta. I can even splurge on some garlic toast now and again. I have also learned that I feel better when I limit them.

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NTREASE1's Photo NTREASE1 SparkPoints: (5,197)
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2/21/12 11:38 A

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I also work and go to school. I have two jobs and then I have classes. So fitting in exercise is extremely hard for me. However, I try to turn some things into exercise. I take the long way when I need to drop something off or pick it up and whenever I'm cleaning on the weekends I keep moving no matter what and try to get it done as fast as possible which turns out to be a really good workout.

As for carbs...I don't think I'll ever be able to give them up. I do have a day once a week or so that I tend to have high carbs. But otherwise I stay between 140 - 170 which I figure isn't too bad since my mom is diabetic and she's allowed 165 for the day (that's total for 3 meals and 2 snacks). Also the carbs I do eat I try to make sure they'er wheat if not whole grains. That seems to be making the largest difference with me. I can't cut carbs out completely, not only because that's not good, but it seems like if I have some carbs in my stomach my metformin doesn't cause it's nasty side effects like it does when I try to take it with anything else but carbs to coat my stomach.

Between the good carbs I do eat, the fruit, and healthy snacks I feel like I am constantly eating and there are some days where I truly do struggle to meet my minimum calorie intake. Which is nice because it means I'm not starving myself for this new style of eating. This also allows me to have a day on the high end of my calorie intake and not feel too bad. I like to think it keeps my matabolism guessing so that it's not use to a set amount of calories all the time.

No More Excuses!


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CHICKLET0317 Posts: 28
2/20/12 12:58 P

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I started just like you did, slowly eliminating carbs and increasing exercise. I started with taking out pop (which I would drink generally with lunch and/or dinner) and avoided other sugary drinks like gatorade and vitamin water. Now, I actually prefer water, I feel better drinking it! :D

I definitely noticed a difference when I started eliminating carbs from breakfast. If I do feel like bread, I have eziekial bread which is made from sprouted grains, so is significantly less processed. I came from a family where bread is like this sacred resource, so its hard to beat it when I eat with my family, but I am trying to not let myself get bummed out when I cheat and have some bread. I try and balance it with a better diet the next day or an extra lap around the block with my dogs, or even by doing a few more bicep curls. I don't let it get me down, and that is what helped me the most :)

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MRSYATES84's Photo MRSYATES84 SparkPoints: (13,922)
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2/20/12 12:07 P

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I was diagnosed with this condition a long time ago but I never took it serious. But after years of highs and really low lows, I am ready to face it, lose the weight that is aggravating it and be healthier.

I have been doing a lot of reading about successful weight loss with PCOS, especially when it comes to diet. I have read lots of information on low carbs and sugars. I have read lots of information on water, sleep and exercise.

I haven't completely eliminated carbs, but I have reduced them. I spend a lot of time eating fruits, vegetables and salads. The carbs I do allow in my diet are whole wheat and I rarely eat processed food or drink soda anymore. I am trying to work up to being a runner, I also bike ride and take long walks. I probably should get out and exercise more often but since I work and attend school, I usually can only manage the weekends, though I am trying to get up early two days a week and exercise as well before work.

So I wanted to see what has worked for you? Is there a diet or certain foods you avoid to help lose weight with PCOS? How often do you exercise?


Check out my blog at findingaskinnierme.blogspot.com/ I write a lot about my experience with PCOS and the obstacles of losing weight!


361 Days since:  I quit smoking!
 
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