Best Diet for PCOS Weight Loss [for the UK Women]

Anti-inflammatory Diet 

Always make sure you include on anti-inflammatory foods in your diet.

Anti-inflammatory foods like fresh fruits, green leafy veggies and nuts are rich in antioxidants, and will help you:

• Reverse some of the inflammatory state of PCOS and
• Reduce the free radicals in your body as a part of London’s best diet for PCOS weight loss. [4]
• Would you like to eat for your PCOS goals?

Book your FREE CONSULTATION NOW !

Treats and Snacks

Women with PCOS are recommended to have healthy snacks regularly to help stabilise their insulin levels.

• So, remember, give yourself a healthy treat every 2-3 hours.

You can have a raw vegetable, a tasty fruit, a homemade smoothie or a handful of nuts.

Microbiome

Microbiota refers to the tiny creatures that live in our body.

• Researches show that as we give home to this microbiota, they help protect our bodies from harmful organisms and microbes.

But did you know that they also keep our immune systems strong and help us digest food and absorb vital nutrients? [5],[6]

• Dysbiosis (imbalance of this microbiota) as a result of poor eating habits and improper diets can lead to metabolic and hormonal disturbances. [5],[6]

In addition, this research [5],[6] shows that dysbiosis is linked to insulin resistance and to metabolic conditions like:

• PCOS and
• Fatty liver.

The best PCOS diet for the UK women must also contain the right quantity of mixed foods rich in nutrients like such as:

• Omega-3,
• Curcumin, probiotic and
• Isoflavone. [5]

These studies show [5] [6] that these important nutrients are present in healthy oils, nuts, fruits like mango and bananas, and they help regulate your gut microbiome and improve your PCOS symptoms.

Eat by Colour

• Did you know that foods have different colours because they contain different classes of natural chemicals known as phytonutrients? [8],[7]

These nutrients are essential to establish healthy diets as they provide your body with its requirements of:

• enzymes,
• vitamins,
• minerals and
• electrolytes. [7]

So, how does a palette of foods help with PCOS diet?

Colour coding foods can help you obtain many of the nutrients your body need.

To understand that, let’s take red and purple fruits as an example, fruits like berries and cherries and vegetables like eggplants are rich in flavonoids and antioxidants.

Such foods exhibit anti-inflammatory and anti-diabetic characteristics and this research shows that they are used in the treatment of PCOS. [8],[9]

So, have you eaten anything red/purple today?

• Do you prefer face to face or online consultations?

Learn now how to customise your PCOS nutrition programme with Jazz Alessi Harley Street’s number one nutrition expert.

Avoid-me foods for PCOS weight loss

In order to follow the best diet for PCOS weight loss UK, you might also want to avoid simple carbs, refined sugars and unhealthy, processed fats in fried and fast foods.

All these foods will lead to a sharp rise in your blood sugar and impair your metabolism.

• According to the NHS guidelines for London and UK women, saturated and trans-fats also induce inflammation and will worsen your symptoms. [10]

Also remember to calculate your calories although you will find out below those calories are not everything.

Research show this; making wiser food choices and changes in your lifestyle and eating habits costumised to target visceral fat loss (versus just weight!) is key to restoring hormonal balance and conquering your insulin resistance. [10]

How I cured my PCOS naturally

Genes play a major role in putting some women at more risk for PCOS.

However, PCOS symptoms like acne, thick facial hair and irregular periods to a very large extent are reversible by customised lifestyle modifications.

Here is how you can help to cure your PCOS naturally [3,4,6] all you need is our 121-evidence based coaching, this structured programme will massively help you boost your WILL POWER:

• Follow a customised PCOS diet designed to help you lose weight effectively, strongly support your mental health and regulate your blood sugar
• Drink plenty of water between 2-3 litres/day
• Exercise regularly for at least 250 minutes/week to help your body reshape, lose weight naturally and improve glucose uptake (be aware that different exercises are creating different metabolic effects and exercise are just like foods –– must be customised)
• Eliminate or at least dramatically reduce computer, tablets, mobile screen exposure after 9pm!!!
• Get quality 7-9 hours of night sleep
• Stay away from psychological stress and find ways to put aside all your worries
• Remain positive and take several deep breaths every day
• Meditate

Do not forget that even though genes play a role in PCOS, “genes only load the gun, but your lifestyle pulls the trigger”.

Does Your PCOS Programme Fit You Like a Glove?

To find an answer to this classically lingering question, I make sure that I ask you about every single detail during your comprehensive PCOS health consultation.

So that I can design the best diet for PCOS weight loss UK. 

Here is some of the how: 

• What is your metabolic rate?

And…

Let’s assume that you worked with a different dietician or nutritionist and they work out that you might have a metabolic rate requirement of about 2000 calories / day.

Therefore,

In order to lose weight, they might recommend you using the CICO model (calories in calories out) and suggest to create a 200-600 calories deficit (depending on the approach you’d like to take) and start seeing some weight loss results.

However,

• Did you know that by calculating your metabolic rate and making weight loss nutritional adjustments based on this can set you up to fail?

Your nutrition plan must be laser-sharp customised and take more things into consideration than only your metabolic rate.

This ground breaking research [13] has shown that calories in and calories out alone won’t always work.

It states that even twins, with similar caloric intake, showed weight differences between 4.3kg and 13.3 kg. [13]

• So, what can you do to lose weight namely visceral fat?

You can improve your metabolism fast and transform your body shape in no time by using a customised nutrition programme that fits you like a glove.

• This requires lots of work for any professional who wants to step out of their comfort zone, quit the classical weight-loss model and start asking and finding answers to smarter questions asked like:

1. What glycaemic effect does your body create after eating certain foods?
2. Does your body have a higher glycaemic effect?
3. Are you feeling less satiated by food and hungrier than the average person?
4. Is your metabolism usually staying slow or does it change faster?
5. What happens to the food after you eat it –– is your body storing it or burning it?

If you are looking for a professional who would take all these questions into consideration before tailoring the most suitable diet for you, Jazz Alessi is the professional you are looking for.

Who Is Jazz Alessi?

Jazz Alessi is a long-term expert nutritionist who prioritizes healthy, consistent weight loss based on laser sharp customised diet plans using easy to follow alternative variable plans created for you only so, you will never get bored.

He believes that bodies respond to foods and exercise each in its own, unique way, and that everybody have their own health problems and risks (like PCOS) as well as personal fitness and health goals they are looking forward to achieve.  

Given these evidence-based facts, Jazz puts all the time and effort to design a laser-sharp, unique plan specific for each client. 

Jazz aims at not only achieving your goals, but also teaching you how to keep a healthy lifestyle. 

With his Class-A experience in exercise and injury rehabilitation of former athletes and celebrities, he is a frequently-invited speaker at London School of Economic (LSE), Olympia Diet and Fitness Show, CMS Cameron McKenna, City Group at the City of London, London Vegan.

Conclusion

Research shows that about 10% of Women in the UK have PCOS. [11]

The numbers could be much higher because some women have no symptoms and thus are not diagnosed.

So, why not be one step ahead of PCOS?

• If you want to lose weight effectively
• Improve and transform your mental health

And…

• If you have PCOS symptoms,
• You are trying to get pregnant
• You want to get your healthy body and mind back, or
• if you do not have symptoms and would like to prevent PCOS.

You can start making effective changes to your lifestyle now, transform your shape and mental health and follow the best PCOS diet for the UK women.

• Keen to lose weight naturally, transform your body shape and mental health?

You can do that with the Top Personal Trainers in London, who will set an easy-to-follow PCOS diet customised to your challenges, goals and needs and a doable exercise plan

So, you can conquer your PCOS symptoms and achieve the healthy, in-shape body you are dreaming of.

Contact Jazz now and book a FREE CONSULTATION !

REFERENCES

1. International evidence-based guideline for the assessment and management of Polycystic Ovary Syndrome (PCOS). https://www.monash.edu/medicine/sphpm/mchri/pcos/guideline.

2. Diamanti-Kandarakis, E. and A. Papavassiliou, Molecular mechanisms of insulin resistance in polycystic ovary syndrome. Trends in Molecular Medicine, 2006. 12(7): p. 324-32.

https://pubmed.ncbi.nlm.nih.gov/16769248/

3. Frary, Johanna & Bjerre, Kamilla Pernille & Glintborg, Dorte & Ravn, Pernille. (2014). The effect of dietary carbohydrates in women with polycystic ovary syndrome. Minerva endocrinologica. 41.

https://www.researchgate.net/publication/262977858_The_effect_of_dietary_carbohydrates_in_women_with_polycystic_ovary_syndrome

4. Salama, Amany & Amine, Ezzat & Salem, Hesham & Abd El fatah, Nesrin. (2015). Anti-Infl ammatory Dietary Combo in Overweight and Obese Women with Polycystic Ovary Syndrome. North American Journal of Medical Sciences. Volume 7. 310. 10.4103/1947-2714.161246. https://www.researchgate.net/publication/280573829_Anti-Infl_ammatory_Dietary_Combo_in_Overweight_and_Obese_Women_with_Polycystic_Ovary_Syndrome

5. Paula Isern Gázquez (2021): PCOS AND GUT MICROBIOTA: NEW APPROACH, NEW TREATMENT

http://diposit.ub.edu/dspace/bitstream/2445/179793/1/TFG_Isern_Gazquez_Paula.pdf

6. Lüll et al : The Gut Microbiome in Polycystic Ovary Syndrome (PCOS) and its Association with Metabolic Traits

https://spiral.imperial.ac.uk/bitstream/10044/1/85575/2/PCOS%20Microbiome%20-%20accepted%20version.pdf

7. Dutta, Suchandra & Halder, Shreyasi. (2021). A COLOURFUL FOOD PALETTE: HEALTH BENEFITS AND BEYOND. International Journal of Current Research. 13. 16596-16600. 10.24941/ijcr.40973.03.2021. https://www.researchgate.net/publication/350453134_A_COLOURFUL_FOOD_PALETTE_HEALTH_BENEFITS_AND_BEYOND’

8. Faghfoori, Zeinab & Fazelian, Siavash & Shadnoush, Mahdi & Goodarzi, Reza. (2017). Nutritional management in women with polycystic ovary syndrome: A review study. Diabetes & Metabolic Syndrome: Clinical Research & Reviews. 11 Suppl 1. 10.1016/j.dsx.2017.03.030.

https://www.researchgate.net/publication/315953128_Nutritional_management_in_women_with_polycystic_ovary_syndrome_A_review_study

9. Günalan et al (2018) Nutrient Supplementation in PCOS

https://cms.galenos.com.tr/Uploads/Article_19794/JTGGA-19-220-En.pdf

10. NHS FOundation trust : Dietary advice for Polycystic Ovary Syndrome (PCOS)

https://www.swft.nhs.uk/application/files/8015/6586/5352/Dietary_Advice_for_Polycystic_Ovary_Syndrome_A4_2019.pdf

11. UK guidelines

https://www.guidelines.co.uk/womens-health/pcos-uk-guideline/236071.article

12. Kyrou, I., Karteris, E., Robbins, T. et al. Polycystic ovary syndrome (PCOS) and COVID-19: an overlooked female patient population at potentially higher risk during the COVID-19 pandemic. BMC Med 18, 220 (2020). https://doi.org/10.1186/s12916-020-01697-5

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01697-5

13. Bouchard C, Tremblay A, Després JP, Nadeau A, Lupien PJ, Thériault G, Dussault J, Moorjani S, Pinault S, Fournier G. The response to long-term overfeeding in identical twins. N Engl J Med. 1990 May 24;322(21):1477-82. doi: 10.1056/NEJM199005243222101. PMID: 2336074.

https://pubmed.ncbi.nlm.nih.gov/2336074/