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Best Diet To Lose Weight With PCOS

Writer's picture: Dani DipierroDani Dipierro

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age, often causing symptoms like irregular periods, excessive hair growth, and weight gain. One of the most challenging aspects of managing PCOS is weight loss. However, adopting the right diet can significantly improve symptoms and promote weight management. In this blog, we’ll explore the best diet to lose weight with PCOS, emphasising sustainable changes and healthy food choices that support hormonal balance and overall health.

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Understanding PCOS and Weight Gain

PCOS is closely linked to insulin resistance, where the body’s cells become less responsive to insulin. This condition can lead to increased insulin levels, promoting fat storage and making weight loss more difficult. Additionally, PCOS can cause hormonal imbalances that lead to increased appetite and cravings, further complicating weight management efforts.

The good news is that the right dietary approach can address these challenges by improving insulin sensitivity, balancing hormones, and supporting weight loss. Let’s delve into the best diet for weight loss with PCOS and explore the foods that can help.

Key Principles of the Best Diet for PCOS and Weight Loss

When designing a diet for PCOS, it’s essential to focus on these core principles:

1. Control Carbohydrate Intake

  • Why It’s Important: High-carb diets can spike blood sugar levels, worsening insulin resistance. Reducing carbs can help stabilise blood sugar and insulin levels.

  • How to Do It: Opt for complex carbohydrates like whole grains, legumes, and vegetables. Limit refined carbs such as white bread, pastries, and sugary snacks.

2. Emphasise Protein and Healthy Fats

  • Why It’s Important: Protein and fats can help control hunger and maintain stable energy levels, reducing the risk of overeating.

  • How to Do It: Include lean proteins like chicken, turkey, eggs, and fish. Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil.

3. Focus on Low-Glycemic Index (GI) Foods

  • Why It’s Important: Low-GI foods cause a slower rise in blood sugar levels, which can improve insulin sensitivity.

  • How to Do It: Choose foods like non-starchy vegetables, berries, quinoa, and steel-cut oats.

4. Incorporate Anti-Inflammatory Foods

  • Why It’s Important: Chronic inflammation is common in women with PCOS and can exacerbate symptoms.

  • How to Do It: Add foods rich in antioxidants, such as leafy greens, turmeric, fatty fish, and colourful fruits like blueberries and oranges.

5. Avoid Processed Foods

  • Why It’s Important: Processed foods are often high in sugar, unhealthy fats, and additives that can disrupt hormonal balance.

  • How to Do It: Prioritise whole, minimally processed foods.

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Good Foods for PCOS

To build the best diet for PCOS and weight loss, focus on nutrient-dense, hormone-supporting foods. Here’s a list of good foods for PCOS:

High-Fibre Foods

  • Examples: Broccoli, spinach, kale, Brussels sprouts, beans, lentils, and whole grains.

  • Benefits: Fibre helps regulate blood sugar and keeps you feeling full longer.

Lean Proteins

  • Examples: Skinless poultry, eggs, tofu, and fish.

  • Benefits: Supports muscle maintenance and helps control appetite.

Healthy Fats

  • Examples: Avocado, nuts, seeds, olive oil, and fatty fish like salmon.

  • Benefits: Reduces inflammation and supports hormonal health.

Low-GI Fruits

  • Examples: Berries, cherries, apples, and pears.

  • Benefits: Provide vitamins and antioxidants without spiking blood sugar.

Non-Starchy Vegetables

  • Examples: Zucchini, cucumber, peppers, and leafy greens.

  • Benefits: Low in calories and high in nutrients, making them ideal for weight loss.

Spices and Herbs

  • Examples: Cinnamon, turmeric, and ginger.

  • Benefits: These have anti-inflammatory properties and can improve insulin sensitivity.

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Foods to Limit or Avoid with PCOS

While the focus should be on adding nutritious foods, it’s also essential to limit those that can worsen PCOS symptoms:

High-Sugar Foods

  • Examples: Candy, sugary beverages, cakes, and pastries.

  • Why to Avoid: These cause rapid blood sugar spikes and insulin surges.

Refined Carbohydrates

  • Examples: White bread, pasta, and rice.

  • Why to Avoid: These have a high glycemic index and can exacerbate insulin resistance.

Trans Fats

  • Examples: Fried foods, baked goods made with hydrogenated oils, and margarine.

  • Why to Avoid: Increases inflammation and disrupts hormonal balance.

Processed Meats

  • Examples: Sausages, bacon, and deli meats.

  • Why to Avoid: Often high in unhealthy fats and sodium.

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Meal Plan Example for PCOS Weight Loss

Here’s a sample day of eating that follows the principles of the best diet for PCOS and weight loss:

Breakfast

  • Scrambled eggs with spinach and avocado slices.

  • A slice of whole-grain toast.

  • Herbal tea or black coffee.

Snack

  • A handful of almonds and a small apple.

Lunch

  • Grilled chicken breast over a salad of mixed greens, cherry tomatoes, cucumber, and olive oil dressing.

  • A small serving of quinoa.

Snack

  • Greek yogurt with a sprinkle of chia seeds and a few fresh berries.

Dinner

  • Baked salmon with roasted Brussels sprouts and sweet potato wedges.

Dessert

  • A square of dark chocolate (70% or higher) with a cup of chamomile tea.

Lifestyle Tips to Enhance Weight Loss with PCOS

In addition to dietary changes, incorporating these habits can improve weight loss and overall health:

1. Exercise Regularly

Combine strength training with cardio exercises to improve insulin sensitivity and support fat loss.

2. Manage Stress

High stress levels can worsen hormonal imbalances. Practice relaxation techniques like yoga, meditation, or deep breathing.

3. Prioritise Sleep

Aim for 7-9 hours of quality sleep per night, as poor sleep can disrupt hormones and appetite regulation.

4. Stay Hydrated

Drinking enough water supports metabolism and can reduce appetite.

5. Monitor Progress

Keep a food diary or use apps to track your meals and progress. This can help identify patterns and areas for improvement.


 

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