Can a 12-week keto diet help improve PCOS?

For women who suffer from Polycystic Ovary Syndrome (PCOS), it's no exaggeration to say that it can be life-changing. From difficulty losing weight, facial hair growth, unwanted acne, and of course, irregular periods, PCOS comes with a host of symptoms, some of which are worse than others.

be PIB Press Release, Around 22% of women in India suffer from PCOS. Globally, the figure is around 6-10%. To put it in perspective, that means one in five Indian women suffers from PCOS.

What is PCOS?

Polycystic ovary syndrome (PCOS) It is a hormonal disorder that is common in people with ovaries and usually begins during the reproductive years.

• It is characterised by a variety of symptoms including irregular menstrual periods, excessive hair growth, acne and infertility.
• In this condition, the ovaries develop multiple small follicles (Often called a cyst) prevents regular ovulation.
• This hormonal imbalance, often accompanied by elevated levels of androgens (male hormones), contributes to many physical symptoms. Related to PCOS.
• PCOS can cause insulin resistance, increasing your risk of developing type 2 diabetes and making it harder to lose weight.
• Women with PCOS are also at increased risk of obesity, cardiovascular disease, and sleep disorders.

Now, one might wonder, with a disease that affects women causing so many symptoms and repercussions, there must have been extensive research done to find a cure. But that's not the case.

In fact, there are even fewer studies on the management of PCOS, and most experts agree thatLifestyle changesPotential solutions to PCOS include “preventative measures” such as diet and exercise.

12 Week Keto Diet for PCOS

With limited scientific solutions for PCOS, women have turned to other methods to manage their symptoms.

Various methods are being tried to treat or manage PCOS, from hormone-regulating drugs to hacks, juices, recipes, etc. These hacks have gone viral on social media and have created quite a buzz.

One so-called cure circulating on the internet is the idea that PCOS can be managed with a diet called keto (Yes, the Bollywood star) specifically over a 12 week period.

But what do the experts think about it? Before we get into that, let’s explain what exactly the keto diet is.

What is the Keto Diet?

Keto or Ketogenic Dietis one of the most well-known and well-researched diets out there.

From Alia Bhatt to Karan Johar, celebrities have spoken out about following the keto diet to lose weight and stay healthy.

In simple terms, the keto diet is a diet that reduces your carbohydrate intake and replaces your required calorie intake with fat, says Dr Ashish Sujit G, consultant obstetrics and gynaecologist, PD Hinduja Hospital and Medical Research Centre, Khar, Mumbai. India Today.

This diet is characterized by a low daily carbohydrate intake (less than 50 grams) (The recommended daily intake of carbohydrates is 130 grams.Dr Nazia Dalwai, a Mumbai-based gynaecologist, explains that the amount of fat and protein allowed is calculated differently based on your ideal body weight.

Dr Deepika Agarwal, head of obstetrics and gynaecology at CK Birla Hospital, Gurugram, agrees, explaining that the main goal when people opt for this diet is to shift the body's metabolism from relying on glucose, which is usually derived from carbohydrates, to relying on ketones, which are derived from fat, as the main source of energy.

“This is a very high-fat diet, typically around 70-75% fat, 20-25% protein and about 5-10% carbohydrates. So, when you reduce carbohydrates to this extreme, your body goes into a stage called 'ketosis' and starts burning body fat for fuel,” adds Dr Agarwal.

Can Keto Cure PCOS?

India Today We spoke to a variety of experts and they all suggested that keto could potentially help manage PCOS, but the process isn’t all that simple. Plus, the treatment may only be temporary and in the early stages.

Dr Nishi Singh, head of fertility at Prime IVF, Gurugram, says a 12-week keto diet may be effective in providing initial relief from PCOS symptoms.

“The keto diet, with its emphasis on eating more healthy fats and less carbohydrates, has shown promising effects for women with PCOS. It helps regulate insulin levels, reduce inflammation, and improves hormone balance. Within 12 weeks, you may see initial improvements in your symptoms, including reduced appetite, improved energy levels, and potentially more stable blood sugar,” she says.

But it usually takes longer to achieve significant and lasting improvements, and people are likely to regain the weight once they stop dieting, she adds.

Dr Lata Sasi, chief nutritionist and head of clinical nutrition and dietetics at Fernandes Hospital, Telangana, agreed, adding that while a short-term 12-week keto diet trial may provide initial insights, long-term benefits require continued adherence to a calorie-restricted, balanced diet and a proper exercise regimen.

“While a keto diet, especially one that is very low-calorie, may offer some benefits in managing PCOS, it's not a silver bullet,” says Dr Sasi.

Dr. Agarwal says it's essential to consult with a healthcare professional and/or nutritionist before starting a keto diet, especially for managing PCOS.

This diet may have short-term side effects.

• dehydration
• Temporary hypoglycemia (low blood sugar level)
• Lethargy (feeling sleepy)
• bad breath

and

They further state that long-term effects may include hypoproteinemia, hypocalcemia, changes in lipid profile, urinary stones, gallstones and hair loss.

What should you eat while on the keto diet?

• The ketogenic (keto) diet focuses on reducing carbohydrate intake and increasing the intake of healthy fats.
• Ideal foods include avocados, olive oil, coconut oil, nuts, seeds and fatty fish such as salmon.
• You can also include meat, poultry, leafy greens, and low-carb vegetables such as broccoli and cauliflower.
• Dairy products such as cheese and cream can be consumed in moderation, along with berries such as strawberries and blueberries, which have fewer carbohydrates than other fruits.

• avoid High-carb foods like grains, bread, pasta and sugary snacks.
• Fruits such as bananas, apples and grapes, which are high in natural sugars, should also be avoided on this diet.
• Strictly avoid processed foods, especially those containing trans fats and added sugars, and starchy vegetables such as potatoes and corn.
• Alcohol, especially beer and sugary cocktails, can also interfere with ketosis and should be limited or avoided completely.

Conclusion

Experts suggest that despite the known positive effects of the ketogenic diet, some women with PCOS may be pleased with the initial results, such as improved insulin sensitivity and slight weight loss, but real, more noticeable results take time and a keto diet alone is not enough.