A friend told Ms. Gu that she had gained a lot of weight in the past six months when she found out that she had polycystic cysts. Could it be that polycystic cysts are more likely to make people fatter?
What should I eat if I want to lose weight? This article will talk about the system.
1. What is polycystic disease?
The full name of polycystic ovary syndrome is polycystic ovary syndrome (POCS), which is a common endocrine disease in women of childbearing age, with a prevalence rate of 5% to 10%[1] 1 in 10-20 women of childbearing age is POCS, and the incidence is really high.
POCS patients may have a lot of hair on the face, chin and body, acne may also develop on the face, chest, and back, and POCS is also prone to menstrual disorders.
The number of menstruation may decrease, for example, the number of menstruation is less than 8 times in one year, severe direct amenorrhea, or frequent menstruation. These problems are caused by high levels of polycystic androgens. [2]
Furthermore, many POCS patients have metabolic abnormalities such as insulin resistance, weight gain, and dyslipidemia, and are at higher risk for type 2 diabetes, cardiovascular disease, and endometrial cancer.
Second, many POCS patients are obese because of?
Probably related to insulin resistance, because glucose in the blood needs insulin to be transported to cells for energy.
If you have insulin resistance, it will not be easy for glucose to be transported into the cells, and then the blood sugar will be high. At this time, the body will try to convert glucose into fat to lower blood sugar, and then you will gain weight.
If you are fat, you will lose weight. Clinical practice shows that losing 10% to 15% of body weight can restore spontaneous menstruation in some patients and improve insulin resistance.
After improvement of 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 Chinese Expert Consensus on Polycystic Ovary Syndrome (2018 Edition)” recommends the ketogenic diet, which is a high-fat, moderate-protein, low-carbohydrate diet. Three The energy supply ratio of large-capacity nutrients is approximately:
Carbohydrate energy ratio 5%～10%
Protein energy supply ratio 20%～30%
Fat energy supply ratio of 70% to 75%
How to eat a ketogenic diet?
1. It is recommended not to eat staple foods and fruits at all, because if you eat a few bites, the energy supply ratio of carbohydrates can easily exceed 10%, so it is not a ketogenic diet.
2. Eat about 500 grams of vegetables every day. It is best to choose carbohydrates with a content of less than 3 grams/100 grams, otherwise the carbohydrates will easily exceed the standard.
List of vegetables with carb content ≤3%:
Cherry radish, mung bean sprouts, black bean sprouts, pea sprouts, cucumbers, wax gourd, cabbage, red cabbage scallops, chicken feathers, baby cabbage, rapeseed, rapeseed hearts, mustard greens, cabbage, lettuce , Lettuce, lettuce leaves.
3. Try not to drink milk, because whether it is ordinary milk or lactose-free milk, drinking 1 box will consume more than ten grams of carbohydrates.
For a 1500 kcal ketogenic diet, the maximum amount of carbohydrates is 37.5 grams. Vegetables, nuts, and some meats also contain carbohydrates. If you drink milk, carbohydrates are easy to exceed the standard.
4. The traditional ketogenic diet does not require fat types, but high intake of saturated fatty acids is not good for cardiovascular health.
So if you eat a ketogenic diet, you should eat less coconut oil, lard, and fatty meat that are high in polysaturated fatty acids.
5. Because staple foods, fruits, and milk are strictly controlled, it is easy to lack dietary fiber and calcium, and may also lack other micronutrients, so it is necessary to supplement dietary fiber and complex compounds through preparations. nutrients.
The following is a one-day recipe demonstration, so that everyone can intuitively understand how the ketogenic diet is eaten.
Breakfast
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Sauce beef 50g
Cucumbers with oily spicy seeds: 10 grams of oily spicy seeds, 200 grams of cucumbers
egg 50g
Almonds 50g
Lunch
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Baked chicken wings: 100g chicken wings (4 pieces), 10g olive oil
Olive oil with spinach: 200 grams of spinach, 10 grams of olive oil
Almonds 10g
Dinner
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Fried salmon: 100 grams of salmon, 10 grams of olive oil
Tahini mixed with lettuce: 20 grams of sesame paste, 100 grams of lettuce, 10 grams of olive oil
Pumpkin Seeds 30g
However, there are many contraindications to the ketogenic diet, so you need a doctor to evaluate whether you can eat it this way.
The ketogenic diet also has many adverse reactions, such as low blood sugar, weakness, dizziness, fatigue, constipation, etc. In addition, due to the limited choice of food, it is still difficult to adhere to, and strictly control carbohydrates for a long time You may also overeat carbohydrates, so you need to eat under the guidance of a nutritionist to alleviate various adverse reactions.
Although expert consensus recommends a ketogenic diet, considering the issues just mentioned, Mr. Gu still recommends controlling energy while controlling carbohydrates to lose weight. This is very important for POCS patients with insulin resistance. In terms of blood sugar, it won’t cause a rapid rise in blood sugar. The key is to stick to it.
Interaction today: Talk about POCS and weight loss related topics.
References:
[1] Chinese expert consensus on ketogenic diet intervention for polycystic ovary syndrome (2018 edition)[J]. Journal of Practical Clinical Medicine, 2019, 23(1):4.
[2]https:https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome
[3]WS330-2011 Polycystic ovary syndrome diagnosis