Polycystic Ovary Syndrome: How A 12-Week Keto Diet May Offer Short-Term Relief
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It wouldn’t be an overstatement to say that a woman’s life takes a dramatic turn when she is diagnosed with Polycystic Ovary Syndrome ( PCOS ). The struggle to shed pounds, the presence of facial hair, stubborn acne, and the perpetual irregularity of menstrual cycles—PCOS comes with a myriad of symptoms , each more challenging than the last.
A press release from the Press Information Bureau (PIB) reveals that around 22 percent of women in India are affected by PCOS. Globally, this condition impacts between 6 to 10 percent of women. To put it into perspective, one out of every five women in India is dealing with this syndrome.
Understanding PCOS
Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal disorder that primarily affects individuals with ovaries, usually during their reproductive years. This condition is marked by a variety of symptoms such as irregular menstrual cycles, excessive hair growth, acne, and difficulties with fertility.
In PCOS, the ovaries develop multiple small follicles, commonly known as cysts, which interfere with regular ovulation. The hormonal imbalance seen in PCOS often includes elevated levels of androgens (male hormones), which are responsible for many of the physical symptoms. Additionally, PCOS leads to insulin resistance , raising the risk of developing Type 2 diabetes and making weight loss more challenging. Women with PCOS also face a heightened risk of obesity, cardiovascular problems, and sleep disorders.
Despite the widespread impact of PCOS, research into effective treatments remains limited. Most healthcare professionals recommend lifestyle modifications, such as diet and exercise, as the primary approach to managing the condition.
Exploring 12 Weeks of Keto for PCOS Management
With few scientific solutions available, many women have turned to alternative methods to manage their PCOS. From hormone-regulating medications to various home remedies, women are exploring multiple avenues to alleviate their symptoms. One such remedy gaining traction online is the idea of managing PCOS with a ketogenic (keto) diet over 12 weeks.
But what do experts have to say about this approach? First, let’s break down what the keto diet entails.
What is the Keto Diet?
The ketogenic diet, commonly known as the keto diet, is one of the most popular and well-researched dietary approaches. Celebrities like Alia Bhatt and Karan Johar have praised the keto diet for its effectiveness in weight loss and fitness.
In essence, the keto diet involves significantly reducing carbohydrate intake and replacing it with fats, as explained by Dr. Ash Sujit G, a consultant gynecologist and obstetrician at PD Hinduja Hospital and Medical Research Centre in Mumbai. The diet typically includes less than 50 grams of carbohydrates per day, a stark contrast to the recommended dietary allowance of 130 grams per day.
Dr. Deepika Aggarwal, Director of Obstetrics and Gynecology at CK Birla Hospital, Gurugram, adds that the keto diet aims to shift the body’s metabolism from relying on glucose from carbohydrates to using ketone bodies from fat as the primary energy source. This metabolic state, known as ketosis, forces the body to burn fat for fuel, making it a high-fat diet with about 70-75% fats, 20-25% proteins, and 5-10% carbohydrates.
Can Keto Help Manage PCOS?
India Today consulted several experts who suggested that while the keto diet may offer some initial relief for PCOS symptoms, it is not a straightforward or permanent solution.
Dr. Nishi Singh, Head of Fertility at Prime IVF, Gurugram, notes that a 12-week keto diet might provide some short-term improvements in PCOS symptoms, such as better insulin regulation, reduced inflammation, and improved hormone balance. However, she cautions that sustained and significant improvements usually take longer, and there is a risk of regaining weight after discontinuing the diet.
Dr. Latha Sashi, Chief Nutritionist at Fernandez Hospital, Telangana, echoes this sentiment, emphasizing that a brief 12-week keto trial might offer initial benefits but should be followed by a balanced, calorie-restricted diet and regular exercise for long-term results.
Dr. Aggarwal stresses the importance of consulting a healthcare provider or dietitian before starting a keto diet, particularly for managing PCOS. The diet can have short-term side effects, such as dehydration, transient hypoglycemia, lethargy, bad breath, and gastrointestinal issues. Long-term effects may include protein deficiency, calcium deficiency, altered lipid profiles, kidney stones, gallstones, and hair loss.
What to Eat on a Keto Diet?
A ketogenic diet focuses on reducing carbohydrate intake and increasing healthy fats. Ideal foods include avocados, olive oil, coconut oil, nuts, seeds, and fatty fish like salmon. Meat, poultry, and low-carb vegetables like leafy greens, broccoli, and cauliflower are also staples of the diet. Dairy products like cheese and heavy cream can be consumed in moderation, along with low-carb fruits like strawberries and blueberries.
High-carb foods such as grains, bread, pasta, and sugary snacks should be avoided. Fruits like bananas, apples, and grapes, which are high in natural sugars, should also be excluded from the diet. Processed foods, especially those with trans fats and added sugars, and starchy vegetables like potatoes and corn, should be avoided. Alcohol, particularly beer and sugary cocktails, can disrupt ketosis and should be limited or avoided altogether.
A press release from the Press Information Bureau (PIB) reveals that around 22 percent of women in India are affected by PCOS. Globally, this condition impacts between 6 to 10 percent of women. To put it into perspective, one out of every five women in India is dealing with this syndrome.
Understanding PCOS
Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal disorder that primarily affects individuals with ovaries, usually during their reproductive years. This condition is marked by a variety of symptoms such as irregular menstrual cycles, excessive hair growth, acne, and difficulties with fertility.
In PCOS, the ovaries develop multiple small follicles, commonly known as cysts, which interfere with regular ovulation. The hormonal imbalance seen in PCOS often includes elevated levels of androgens (male hormones), which are responsible for many of the physical symptoms. Additionally, PCOS leads to insulin resistance , raising the risk of developing Type 2 diabetes and making weight loss more challenging. Women with PCOS also face a heightened risk of obesity, cardiovascular problems, and sleep disorders.
Despite the widespread impact of PCOS, research into effective treatments remains limited. Most healthcare professionals recommend lifestyle modifications, such as diet and exercise, as the primary approach to managing the condition.
Exploring 12 Weeks of Keto for PCOS Management
With few scientific solutions available, many women have turned to alternative methods to manage their PCOS. From hormone-regulating medications to various home remedies, women are exploring multiple avenues to alleviate their symptoms. One such remedy gaining traction online is the idea of managing PCOS with a ketogenic (keto) diet over 12 weeks.
But what do experts have to say about this approach? First, let’s break down what the keto diet entails.
What is the Keto Diet?
The ketogenic diet, commonly known as the keto diet, is one of the most popular and well-researched dietary approaches. Celebrities like Alia Bhatt and Karan Johar have praised the keto diet for its effectiveness in weight loss and fitness.
In essence, the keto diet involves significantly reducing carbohydrate intake and replacing it with fats, as explained by Dr. Ash Sujit G, a consultant gynecologist and obstetrician at PD Hinduja Hospital and Medical Research Centre in Mumbai. The diet typically includes less than 50 grams of carbohydrates per day, a stark contrast to the recommended dietary allowance of 130 grams per day.
Dr. Deepika Aggarwal, Director of Obstetrics and Gynecology at CK Birla Hospital, Gurugram, adds that the keto diet aims to shift the body’s metabolism from relying on glucose from carbohydrates to using ketone bodies from fat as the primary energy source. This metabolic state, known as ketosis, forces the body to burn fat for fuel, making it a high-fat diet with about 70-75% fats, 20-25% proteins, and 5-10% carbohydrates.
Can Keto Help Manage PCOS?
India Today consulted several experts who suggested that while the keto diet may offer some initial relief for PCOS symptoms, it is not a straightforward or permanent solution.
Dr. Nishi Singh, Head of Fertility at Prime IVF, Gurugram, notes that a 12-week keto diet might provide some short-term improvements in PCOS symptoms, such as better insulin regulation, reduced inflammation, and improved hormone balance. However, she cautions that sustained and significant improvements usually take longer, and there is a risk of regaining weight after discontinuing the diet.
Dr. Latha Sashi, Chief Nutritionist at Fernandez Hospital, Telangana, echoes this sentiment, emphasizing that a brief 12-week keto trial might offer initial benefits but should be followed by a balanced, calorie-restricted diet and regular exercise for long-term results.
Dr. Aggarwal stresses the importance of consulting a healthcare provider or dietitian before starting a keto diet, particularly for managing PCOS. The diet can have short-term side effects, such as dehydration, transient hypoglycemia, lethargy, bad breath, and gastrointestinal issues. Long-term effects may include protein deficiency, calcium deficiency, altered lipid profiles, kidney stones, gallstones, and hair loss.
What to Eat on a Keto Diet?
A ketogenic diet focuses on reducing carbohydrate intake and increasing healthy fats. Ideal foods include avocados, olive oil, coconut oil, nuts, seeds, and fatty fish like salmon. Meat, poultry, and low-carb vegetables like leafy greens, broccoli, and cauliflower are also staples of the diet. Dairy products like cheese and heavy cream can be consumed in moderation, along with low-carb fruits like strawberries and blueberries.
High-carb foods such as grains, bread, pasta, and sugary snacks should be avoided. Fruits like bananas, apples, and grapes, which are high in natural sugars, should also be excluded from the diet. Processed foods, especially those with trans fats and added sugars, and starchy vegetables like potatoes and corn, should be avoided. Alcohol, particularly beer and sugary cocktails, can disrupt ketosis and should be limited or avoided altogether.
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