Nutritional basics of #InsulinResistance and #PCOS – What to look for when planning your diet?
- Boglárka Sőreginé Budai
- jan. 31.
- 2 perc olvasás
Insulin resistance (IR) and polycystic ovary syndrome (PCOS) are not just hormonal issues, they are also serious lifestyle challenges. If you struggle with these conditions, you’ve probably experienced how a poor diet can exacerbate your symptoms. But what are the basic principles that should guide your diet to support your hormone balance and promote weight loss?
This post will teach you the most important principles - but if you want a truly effective and personalized solution, it's worth creating an individual diet that's tailored to how your body works .
1. Stabilizing Blood Sugar Levels – The Key to Success
In IR and PCOS , blood sugar fluctuations are one of the main obstacles , which can lead to weight gain, fatigue, and hormonal imbalances. Therefore, it is worth considering the following:
Eating foods with a low glycemic index: Avoid quickly absorbed carbohydrates (e.g. white flour, sugary foods) and instead choose slower absorbed sources (e.g. legumes, whole grains, vegetables).
Adequate protein intake: Protein slows down the absorption of carbohydrates, so each of your main meals should contain good quality protein.
Consciously consume fat: The right fats (e.g., oilseeds, avocados, olive oil) can help improve insulin sensitivity, but excessive intake can slow down weight loss.
2. Meal frequency and timing
If you have insulin resistance or PCOS, meal timing is also key:
Avoid constant snacking! If you eat constantly, your insulin levels will never be able to drop back down, which can worsen the problem in the long run.
Try intermittent fasting! (Depending on your individual condition, of course.) Restricting your eating window can help increase insulin sensitivity.
Pay special attention to breakfast or dinner! A well-composed breakfast can help establish daily blood sugar stability, while a light, low-carb dinner can avoid evening insulin spikes.
3. Maintaining Balance – Correct Ratio of Macronutrients
A proper diet is not just about what not to eat, but also about how you combine nutrients :
✔ Protein: Helps maintain muscle mass and metabolism.
✔ Carbohydrates: Quality and quantity matter! Adequate fiber intake can help stabilize blood sugar levels.
✔ Fat: Don't be afraid of them, but choose the right sources!
The appropriate ratios should always be adjusted individually, depending on your body's insulin sensitivity, your physical activity, and your hormonal status.
+1 Tip: Your diet shouldn't just be a "diet", but a sustainable lifestyle!
Most people make the mistake of going on drastic diets that are hard to maintain in the long term. With IR and PCOS , consistency is more important than short-term results . That's why it's important to create a diet that you can enjoy in the long term.
Are you looking for a personalized solution?
Everyone's body reacts differently to food - so instead of following general advice , you can achieve the best results with an individual diet . If you want to be on the safe side, ask for a personalized diet that takes into account your insulin sensitivity, hormonal status and lifestyle !
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