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PCOS: Weight loss foods. A very simple guide to help you lose weight

Writer's picture: Dani DipierroDani Dipierro

Updated: Oct 3, 2024

Understanding PCOS and Diet

Polycystic Ovary Syndrome (PCOS) is a common health condition affecting many women, which can cause irregular periods, weight gain, acne, and excess hair growth. Managing your diet can help control symptoms of PCOS.


Foods to Include in Your Diet

salmon
  1. High-Fibre Foods: These help slow down digestion and reduce the impact of sugar on the blood, which can help manage insulin levels. Examples of high-fibre foods include:

    - Whole grains like oats, quinoa, and brown rice.

    - Fruits such as apples, pears, and berries.

    - Vegetables like broccoli, cauliflower, and spinach.

    - Beans and lentils.

  2. Lean Proteins: Proteins help to keep you full and can reduce cravings. Choose lean proteins such as:

    - Chicken, turkey, and fish.

    - Plant-based proteins like tofu and tempeh.

  3. Healthy Fats: These fats can help reduce inflammation and support hormone balance. Include foods like:

    - Avocados, nuts, and seeds.

    - Olive oil and fatty fish such as salmon and mackerel.

Foods to Limit or Avoid

veggies
  1. Refined Carbohydrates: These can cause spikes in blood sugar levels, which can worsen PCOS symptoms. Try to avoid:

    - White bread, pastries, and sugary cereals.

    - White rice and other refined grains.

  2. Sugary Foods and Drinks: High-sugar foods can lead to weight gain and insulin resistance. Cut back on:

    - Candy, cookies, and desserts.

    - Sugary sodas, juices, and energy drinks.

  3. Processed Foods: Many processed foods are high in unhealthy fats, sugar, and salt, which can contribute to weight gain and inflammation. Avoid:

    - Fast food, chips, and packaged snacks.

    - Processed meats like hot dogs and lunch meats.


The Red Meat Debate Eating red meat when you have PCOS (Polycystic Ovary Syndrome) is a topic that requires some careful consideration. Here are the key points to help you decide:

Pros of Eating Red Meat with PCOS

  1. High in Protein: Red meat is an excellent source of high-quality protein, which can help you feel full longer and stabilise blood sugar levels.

  2. Rich in Iron and Vitamin B12: Red meat is also a good source of essential nutrients like iron and vitamin B12, which are important for energy levels and overall health.

red meat

Cons of Eating Red Meat with PCOS

  1. Potential for Inflammation: Red meat, especially when it is processed (like sausages, bacon, and hot dogs) or high in saturated fats, can increase inflammation in the body. Women with PCOS often have higher levels of inflammation, so consuming a lot of red meat might worsen symptoms.

  2. Possible Impact on Insulin Levels: Some studies suggest that a high intake of red and processed meats may contribute to insulin resistance, which is already a concern for many people with PCOS.

Recommendations for Red Meat Consumption with PCOS

  1. Choose Lean Cuts: If you enjoy red meat, opt for lean cuts like sirloin, tenderloin, or flank steak, which are lower in fat and healthier options.

  2. Limit Processed Red Meats: Minimise or avoid processed meats (like bacon, sausages, and deli meats) as they are often high in unhealthy fats, sodium, and preservatives that can worsen PCOS symptoms.

  3. Eat in Moderation: It's okay to eat red meat occasionally, but try to balance it with other protein sources such as chicken, turkey, fish, tofu, beans, and lentils.

  4. Focus on Overall Diet Quality: A balanced diet rich in whole grains, fruits, vegetables, healthy fats, and lean proteins will generally be more beneficial for managing PCOS symptoms than focusing on just one food type.

Tips for a PCOS-Friendly Diet

  1. Eat Regular, Balanced Meals: This helps keep blood sugar levels stable throughout the day.

  2. Focus on Whole Foods: Aim for foods that are as close to their natural form as possible.

  3. Stay Hydrated: Drinking plenty of water can help with digestion and reduce bloating.

  4. Limit Alcohol and Caffeine: Both can affect hormone levels and should be consumed in moderation.


Following a balanced diet that focuses on whole, unprocessed foods can help manage the symptoms of PCOS. Include plenty of fibre, lean proteins, and healthy fats while avoiding refined carbs, sugars, and processed foods. Always talk to your doctor or a dietitian for personalised advice.

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