Polycystic ovary syndrome is a common hormonal disorder that may be characterized by cysts on the ovaries, excess androgen, infrequent or prolonged menstrual periods, infrequent or lack of ovulation, excess hair growth, acne or obesity. Many women with polycystic ovary syndrome are insulin resistant, which impairs the body's ability to effectively use insulin. Obesity can make insulin resistance worse. Weight loss can improve both insulin and androgen levels and may even restore ovulation.
Step 1
Consult a health care provider or dietitian. They can work with you to develop a healthy eating plan to help you lose weight.
Step 2
Reduce calorie intake. You won't lose weight without burning more calories than you consume. Try keeping a food journal for a few days to determine how many calories you're typically consuming, then make a goal for reducing that number.
Step 3
Choose complex carbohydrates, such as whole-grain breads and cereals, whole-wheat pasta, bulgur, barley, brown rice, and beans. Limit refined carbohydrates like soda, cakes, candy and cookies. Some nutrition advocates suggest that women with polycystic ovary syndrome limit all carbohydrates because of their effects on insulin, but more research is needed to determine if this type of diet is indeed helpful, according to MayoClinic.com.
Step 4
Eat moderate levels of carbohydrates if you are not obese recommends Dr. Walter Futterweit, clinical professor of the Division of Endocrinology of the Mount Sinai School of Medicine. Eat fewer carbohydrates, or no more than 40 percent of calories, if your weight range indicates obesity. Don't eat less than 40g of carbohydrates per day.
Step 5
Combine carbohydrates with protein or fat, recommends Martha McKittrick, Registered Dietitian and Certified Diabetes Educator. Don't eat them by themselves. Space your carbohydrate intake out throughout the day to keep your blood sugar regulated. Drink plenty of fluids because reduced carbohydrate intake can cause dehydration.
Step 6
Limit foods high in saturated and trans fats to reduce risk of heart disease. Polycystic ovary syndrome may increase your risk of cholesterol abnormalities and elevated levels of C-reactive protein, a cardiovascular disease marker. Saturated fats are found in animal products, while trans fats are found in commercially fried foods and baked goods. Choose foods with monounsaturated fat, which are found in olive oil, peanut oil, canola oil, avocados, nuts and seeds.
Step 7
Reduce sodium in your diet. Polycystic ovary syndrome increases your chances of having high blood pressure. Don't sprinkle salt on your food, reduce salt in recipes and limit canned and processed food.
Step 8
Increase your level of exercise. Exercise can help treat or prevent insulin resistance and help you lose weight as well.
