PCOS
jmzz1
Posts: 670 Member
I have been suffering from PCOS past 8 years,,,,, I have small multiple cys in both ovaries...... had lost around 20lbs two years before but gained the entire weight back plus some extra since i was following calorie deficit diet that is around 800-900 calories all this while........
and past 2 months i have increased my calorie intake to 1300 ........ but my weight is plateau and do not know how to reduce it.........
had been on medication in the initial years for treatment of PCOS ( since i had irregular mentrual cycle)
but past 5 years i had completely removed the medication ... i did exercise and my periods became normal...... (but the moment i stop exercising my periods will be irregular again ... so exercise is a must for me)
2 years befor lost weight and after tht gained the entire weight withtin a year and at present my weight is on a plateau........
my height is 167cm and weight is 160lbs
does PCOS affect weight loss or gain ?
wht sort of food should i take?
and past 2 months i have increased my calorie intake to 1300 ........ but my weight is plateau and do not know how to reduce it.........
had been on medication in the initial years for treatment of PCOS ( since i had irregular mentrual cycle)
but past 5 years i had completely removed the medication ... i did exercise and my periods became normal...... (but the moment i stop exercising my periods will be irregular again ... so exercise is a must for me)
2 years befor lost weight and after tht gained the entire weight withtin a year and at present my weight is on a plateau........
my height is 167cm and weight is 160lbs
does PCOS affect weight loss or gain ?
wht sort of food should i take?
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You are right in the same neck of the woods as me, and I have PCOS too. (5'7" / 170 cm and 164 lbs.) PCOS absolutely does make it more difficult to lose weight. Everyone I've talked to with PCOS says they have had most success with the formula recommendation by experts: make sure that any carbs you are eating are low on the glycemic index. This means whole grains, vegetables, some fruits. Avoid or limit over-processed or very starchy foods like white bread, regular pasta, white potatoes.
Some questions: Were you eating 800-900 cals a day and exercising? Same question for the 1300 calories now? How often do you exercise, for how long, what do you do? How did you increase your calories, did you increase slowly or just start eating more all of a sudden? I'm tempted to say that 1300 still might be low for you depending on how much you are working out. I have been losing steadily (1 lb/week) by eating an average of 1500-1600 calories a day. I have been eating 1200-1300 daily as a baseline, and then I eat all the calories I burn exercising, which is about 2000 a week.0 -
Yes I was eating 800-900 calories and exercise 6day a week ..... I gradually increase to 1200and then to1300 calories ... I exercise for 6 day's in a week with strength training and cardio mixed ... cardio 30 min. And strength training 45 min.....You are right in the same neck of the woods as me, and I have PCOS too. (5'7" / 170 cm and 164 lbs.) PCOS absolutely does make it more difficult to lose weight. Everyone I've talked to with PCOS says they have had most success with the formula recommendation by experts: make sure that any carbs you are eating are low on the glycemic index. This means whole grains, vegetables, some fruits. Avoid or limit over-processed or very starchy foods like white bread, regular pasta, white potatoes.
Some questions: Were you eating 800-900 cals a day and exercising? Same question for the 1300 calories now? How often do you exercise, for how long, what do you do? How did you increase your calories, did you increase slowly or just start eating more all of a sudden? I'm tempted to say that 1300 still might be low for you depending on how much you are working out. I have been losing steadily (1 lb/week) by eating an average of 1500-1600 calories a day. I have been eating 1200-1300 daily as a baseline, and then I eat all the calories I burn exercising, which is about 2000 a week.0 -
Everyone is different. I also have PCOS and for me, 1400 is the max I can eat to lose, and no eating exercise calories. The other poster is correct and low glycemic foods, but I try to keep my carbs super low in general. I try to avoid pasta as much as possible, and other empty carbs. I do not avoid vegetables. My carbs goal is 50-115g/day. It doesn't sound low until you eat it!
Since I've lost this much weight, I'm ovulating on my own and have a regular period. However, I am being treated with Metformin and the regular period may be a by-product of taking the meds, even though I didn't start being regular right away when I took it.0 -
can i have examples of low gi food ... as far as i know whole grains , lentils, beans , vegetables, except for potato , and some fruits are eg. of low gi food........ but grains , lentils , beans contain high amount of carb... how to reduce the carb on the whole... i eat around 150-170 carbs in a day0
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I have PCOS and chased my diagnosis for three years until I got it finally back in September.
Over the course of the 3 years, I went from 160lbs to 240lbs.
I cursed everything and everyone, nothing seemed to be working.
I have high level androgen, hair growth and cysts on my right ovary, as well as absent cycle.
I use this site as well as SparkPeople to keep track and both put me on a daily calorie limit of 1600 per day.
I work out 6 days a week, Sunday is my day off, and I've been doing Les Mills Body Combat classes two/three times a week, as well as Turbofire every day.
1600 calories per day, I find impossible. It's just too much. When I'm already seeing a dietician who approves of my diet choices (wholegrain bread, brown rice) I seem to have just fallen into the pit that works for me.
Some days I eat as little as 900 calories, having burned off almost as much in working out.
The trick is to still get as much of your daily food group portions, the low fat, low calorie, low sugar and salt varieties. You'll still get all your nutrition, just the calorie gap widens.
If you're getting enough nutrition and exercise, calories don't matter so much.
PCOS is a *****, and it's something people really still don't know how to get under control, weight wise.
It took a lot of trial and error, I was working out often for 6 months before anything started happening, and I'm not even sure how I got into the routine I'm in now, all I know is its working and I'm sticking to it!0 -
1300 is still too low, hence the plateau. I lost 50lbs with PCOS on 1300 calories, plateaued for 8 months and slowly gained back 20lbs.
Calculate your TDEE and eat that for a month to repair your metabolism and then cut by 15%. Or find the group EatMoreToWeighLess on here. With PCOS, watching carbs is key!0 -
Some days I eat as little as 900 calories, having burned off almost as much in working out.
And for the love of God, do not take this advice.0 -
900 calories does look like little, and even I don't like it but when your food choices are low calorie, I'd rather be eating more nutritional food than food that is just high in calories.
It doesn't make me "wrong," and it doesn't make what I'm doing "wrong" especially since it's like one day a week that I might eat so little.
Some days despite eating loads, I find it hard to hit my calorie goal, thats all...0 -
ur everyday calorie seem to be 2000+ ......... are you trying to eat ur TDEE or reduced ur calorie intake by 15%?........have u come out of the plateau?....... how to keep carb intake in control since i usually go overboard with carb intake............ any food items which have low carbs other than diary product, vegetables , some fruits and meat, chicken , fish.?........1300 is still too low, hence the plateau. I lost 50lbs with PCOS on 1300 calories, plateaued for 8 months and slowly gained back 20lbs.
Calculate your TDEE and eat that for a month to repair your metabolism and then cut by 15%. Or find the group EatMoreToWeighLess on here. With PCOS, watching carbs is key!
i do not want to lower my calorie intake........
i usually have whole grains , lentils , beans for carbs but still tend to go overboard...... i.e. around 170-180gms0 -
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Its recommended you eat between 135-250g of carbs per day, so I wouldn't say you were going over board at all
You don't really want to be lowering your carb intake anyway, since carbs are what fuel the mind and body, too few can lead to a decrease in many areas of the body's performance.
It's recommended you eat 7 portions of carbs per day (a portion is fist sized): so for example
You could have 2 portions for breakfast ie: 6 tablespoons of bran flakes, or two slices of toast. Lunch could be a sandwich with another two slices, and then a slice of malt loaf, and for dinner you could have 4 large table spoons of rice which is another two. 7 in total, and when you break it up in the day, its not really a lot at all
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thanks tht info of portion size is really helpful........ but are u sure tht carb intake should be between 135-250gm ........ since i have heard tht it should be less than 100gmIts recommended you eat between 135-250g of carbs per day, so I wouldn't say you were going over board at all
You don't really want to be lowering your carb intake anyway, since carbs are what fuel the mind and body, too few can lead to a decrease in many areas of the body's performance.
It's recommended you eat 7 portions of carbs per day (a portion is fist sized): so for example
You could have 2 portions for breakfast ie: 6 tablespoons of bran flakes, or two slices of toast. Lunch could be a sandwich with another two slices, and then a slice of malt loaf, and for dinner you could have 4 large table spoons of rice which is another two. 7 in total, and when you break it up in the day, its not really a lot at all0 -
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I was diagnosed with PCOS 23 years ago. I've never lost weight like a normal person. NEVER. I started dieting at age 8.
My body automatically lowers its metabolism to accommodate my diet. At 51, I've about tried them all, at one point or another.
It wasn't until I started calorie cycling (JUDDD, IF) recently that I have hope that I'll be able to lose the necessary weight. Regular diets have not worked for me, even under a doctor's supervision. So I gave up... until recently.
No matter what diet I followed, I couldn't lose more than 1/2 or 1 pound a week (at the most) at the beginning of every diet. Oftentimes NOTHING.
I just think that you might want to consider trying IF. With JUDDD I eventually plateaued (the difference in the calorie days wasn't enough, I suspect).
When I watch documentaries about obese people and how they ate like pigs to get where they are/were, it makes me realize how abnormal I am and always have been. I've rarely seen where a 300 pound person wasn't eating massive amounts. I was almost that weight, and I didn't eat more than 1800 calories per day on average (not dieting).
Now, I try to keep my carbs on the low end and my proteins near 100 on big calorie days. It seems to be working.0 -
I've done everything. My body just screams that it wants sugar and carbs. I went and got the lap-band so i could use it as a tool to help cut out things that weren't what my PCOS body needed. Turns out I can't eat a lot of bread/rice etc. so i learned to adjust. I was over 284 in 2002....went down to 180 jumped back up to 255 had surgery and now i'm at the lowest i've been since surgery at 188-190. I'm almost 30 and I am sick and tired of being a yo/yo.0
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how much carb due to consume in a day? ..........what is the main source of ur carb intake or from which food do u get ur carbs?....... what is JUDDD?I was diagnosed with PCOS 23 years ago. I've never lost weight like a normal person. NEVER. I started dieting at age 8.
My body automatically lowers its metabolism to accommodate my diet. At 51, I've about tried them all, at one point or another.
It wasn't until I started calorie cycling (JUDDD, IF) recently that I have hope that I'll be able to lose the necessary weight. Regular diets have not worked for me, even under a doctor's supervision. So I gave up... until recently.
No matter what diet I followed, I couldn't lose more than 1/2 or 1 pound a week (at the most) at the beginning of every diet. Oftentimes NOTHING.
I just think that you might want to consider trying IF. With JUDDD I eventually plateaued (the difference in the calorie days wasn't enough, I suspect).
When I watch documentaries about obese people and how they ate like pigs to get where they are/were, it makes me realize how abnormal I am and always have been. I've rarely seen where a 300 pound person wasn't eating massive amounts. I was almost that weight, and I didn't eat more than 1800 calories per day on average (not dieting).
Now, I try to keep my carbs on the low end and my proteins near 100 on big calorie days. It seems to be working.0 -
I don't strictly watch the carbs, though I have in the past. I think it's probably in the 100 - 125 range per day on a feed day.
I no longer do JUDDD but this is the link: http://www.lowcarbfriends.com/bbs/juddd/738462-what-juddd-come-inside-see.html
This is my IF schedule for this week. Notice the three 30-37 hour fasts. I believe those are the secrets to my success.
Sunday - complete fast (1 T cream for my coffee)
Monday - 2200 calories
Tuesday - 1000 calories before noon (fast 30 hours)
Wednesday - 1000 after 6:00 pm
Thursday - 2500 calories
Friday - 1000 calories before noon (fast 30 hours)
Saturday - 1000 after 6:00 pm0 -
I am not a female but I have a very good friend with PCOS. She found if about ever other week she did a pig out Sunday while keeping her calories around 1300-1400 the other 13 days that would break her plateau..0
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I am not a female but I have a very good friend with PCOS. She found if about ever other week she did a pig out Sunday while keeping her calories around 1300-1400 the other 13 days that would break her plateau..
I do usually have a day where I go way over every few weeks, too.
I also talked to a dietician this week who said that eating three meals instead of the six smaller meals that have been advocated lately may help.
OP, you seem to be asking, HOW can I eat low carb or low GI when I don't want to? The answer to that is, you just have to do it. If you don't have the motivation, that is the problem. A good way to get a handle on what you are going to eat for the day is to map out your meals in the morning. Enter everything you plan to eat in your food diary and make sure it fits your macros the way you want. Then... eat it. Done. Just don't take the second helping. Don't have the unplanned snack. You've gotta want it to make it happen.
If you need help figuring out what are good choices, you can find the GI rating of any food on the internet. Just google glycemic index.
As for carbs, I eat around 100-150g most days. I try to hit a ratio of 40% carbs, 30-35% protein, and 25-30% fat. But I don't sweat it if I'm off.
One poster had good advice, which is to up your carbs to your TDEE and see if you maintain. If you start gaining weight, you know your TDEE is actually lower than that. Then you can just lower your calories 50-100 at a time until you get to a week when you lose. It's not a quick process, but putting the weight on wasn't quick either. Better to do it right. It sounds like you are burning a lot of calories in exercise, and it's important to keep the body fueled to do that.0 -
just one question ...... on tht pig out sunday how much is her calorie and what sort of food choices are made?I am not a female but I have a very good friend with PCOS. She found if about ever other week she did a pig out Sunday while keeping her calories around 1300-1400 the other 13 days that would break her plateau..0 -
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thanks tht info of portion size is really helpful........ but are u sure tht carb intake should be between 135-250gm ........ since i have heard tht it should be less than 100gmIts recommended you eat between 135-250g of carbs per day, so I wouldn't say you were going over board at all
You don't really want to be lowering your carb intake anyway, since carbs are what fuel the mind and body, too few can lead to a decrease in many areas of the body's performance.
It's recommended you eat 7 portions of carbs per day (a portion is fist sized): so for example
You could have 2 portions for breakfast ie: 6 tablespoons of bran flakes, or two slices of toast. Lunch could be a sandwich with another two slices, and then a slice of malt loaf, and for dinner you could have 4 large table spoons of rice which is another two. 7 in total, and when you break it up in the day, its not really a lot at all
Those figures come from The British Heart Foundation, who are a leading charity in the UK who have set up a weight management scheme, to help prevent heart disease and diabetes.0 -
thanks for the numbers from a good source
thanks tht info of portion size is really helpful........ but are u sure tht carb intake should be between 135-250gm ........ since i have heard tht it should be less than 100gmIts recommended you eat between 135-250g of carbs per day, so I wouldn't say you were going over board at all
You don't really want to be lowering your carb intake anyway, since carbs are what fuel the mind and body, too few can lead to a decrease in many areas of the body's performance.
It's recommended you eat 7 portions of carbs per day (a portion is fist sized): so for example
You could have 2 portions for breakfast ie: 6 tablespoons of bran flakes, or two slices of toast. Lunch could be a sandwich with another two slices, and then a slice of malt loaf, and for dinner you could have 4 large table spoons of rice which is another two. 7 in total, and when you break it up in the day, its not really a lot at all
Those figures come from The British Heart Foundation, who are a leading charity in the UK who have set up a weight management scheme, to help prevent heart disease and diabetes.0 -
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any more advice is appreciated.......0
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Not sure if you've seen this:
http://www.ncbi.nlm.nih.gov/pubmed/18678372
It is rather discouraging, but might help you not to beat yourself over the head so much when you feel like you've "failed".0
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