Thirteen Techniques for PCOS diet for weight loss

Polycystic Ovary Syndrome (PCOS) is a hormone condition that can cause irregular periods and the growth of cysts in one or both ovaries.

Around seven percent of adult females may experience this condition.

Weight loss can be difficult with PCOS because of hormonal imbalances, insulin resistance, and inflammation.

Even a small weight loss of 5% can have major benefits such as lowered insulin resistance, improved hormone levels, normalization of menstrual cycles, enhanced fertility and improved quality of life for women with PCOS.

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Here are 13 tips for effectively pcos diet for weight loss.

1) Cut down on the carbs you eat.

To help manage PCOS, decreasing the amount of carbohydrates consumed can be beneficial as it impacts insulin levels.

Approximately 70% of women who have PCOS have insulin resistance, when their cells become unresponsive to the hormone insulin.3Trusted Source

Insulin aids in balancing blood sugar and storing energy within the body. Research has indicated an overabundance of insulin might be connected to body fat and weight increase, particularly for women with PCOS.

As part of a research, women suffering from obesity and PCOS who were insulin resistant switched between two dietary plans for a total of 6 weeks: the first featured 40% carbohydrates, 45% fat and 15% protein, while the second provided 60% carbs combined with 25% fat and still 15% protein.

Insulin levels were reduced by 30% on a lower-carbohydrate, higher-fat diet compared to a higher-carbohydrate diet, despite similar blood sugar levels.

As an added benefit, those with PCOS may benefit from a low-glycemic index (GI) diet. GI measures how quickly blood sugar rises after consuming certain foods.

Women who followed a normal diet for 12 weeks and then switched to a low-GI diet for the following 12 weeks saw an increase in insulin sensitivity.

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2) Consume a high-fiber diet.

Women with PCOS may benefit from consuming high-fiber foods, as it can help them feel full after meals and aid in weight loss.

According to the RDI of the US, women should be consuming around 25g of fiber per day. Sadly, the average intake is much lower at just 15-16g.

A study concluded that an increased dietary fiber intake was linked to reduced insulin resistance, overall body fat, and belly fat in women diagnosed with PCOS, however no correlation was found in those without Polycystic Ovarian Syndrome.

A research study involving 57 female participants with a particular health issue indicated that a higher fiber intake reduced their body weight.

3). Eat Enough Protein

Consuming high-protein foods can help regulate your blood sugar and leave you feeling fuller for a longer period.

Promoting weight loss involves decreasing hunger, increasing your metabolism, and controlling food cravings.

For an investigation, 57 participants diagnosed with PCOS were either given a diet of at least 40% protein and 30% fat or a regular eating plan with less than 15% protein and 30% fat.

Female members of the high-protein group shed an average of 9.7 pounds (4.4 kg) after a 6 month period compared with minimal weight loss in the control group.

To get more protein, add eggs, nuts, dairy products, meat or fish to your meals or snacks.

4). Eat Healthy Fats

Eating the right amount of healthy fats can help you feel full after meals, promote weight loss and assist with other Polycystic Ovary Syndrome symptoms.

A study with 30 female PCOS participants examined the difference between a low-fat diet (55% carbs, 18% protein, 27% fat) and a higher-fat diet (41% carbs, 19% protein, 40% fat).

After 8 weeks, the diet with more fat led to more fat loss, including abdominal fat, compared to the low-fat diet that also caused a reduction in lean body mass.

Eating meals containing beneficial fats can suppress hunger and promote lower calorie eating throughout the day.

Combining the healthful fats of avocado, olive oil, coconut oil, and nut butters with a source of protein makes meals and snacks more filling.

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5). Eat Fermented Foods

Maintaining a balanced microbiome may help with metabolism and weight management.

Studies suggest that women with PCOS may have a lower quantity of beneficial bacteria in their digestive system compared to those without the condition (15Trusted Source16Trusted Source17Trusted Source).

Research suggests that certain probiotics may help with weight loss.

Consuming probiotic-filled foods such as yogurt, kefir, sauerkraut and other fermented products may assist in increasing the number of helpful bacteria in your digestive tract.

Taking a probiotic supplement is another way to accomplish the same objectives.

6). Practice Mindful Eating

Research indicates that women with PCOS are three times more likely to develop eating disorders as a result of their attempts to follow different diets (19Trusted Source).

Being mindful when eating may help to recognize signals of hunger and fullness.

Mindful eating can be beneficial for people with disordered eating problems, including binge-eating and eating due to emotions (20Trusted Source).

Research suggests that being mindful of diet can be linked to weight loss (21Trusted Source).

7) Eat unprocessed foods and avoid added sugars.

Eating fewer unhealthy foods is a way to lose weight if you have PCOS.

Consuming too many processed foods and added sugars can raise blood sugar levels, increasing the risk of insulin resistance which is related to obesity.

Women with PCOS may process sugar differently than those without it.

Research has shown that women with PCOS have higher glucose and insulin levels after consuming the same amount of sugar compared to those without this condition.

Studies indicate that consuming minimally processed, natural food items results in lower blood sugar levels and a greater feeling of satiety.

Women with PCOS should reduce their intake of added sugars and refined carbohydrates to better regulate symptoms and reach or maintain a healthy weight.

Sugar and refined carbohydrates can be found in high levels in cakes, cookies, candy, and fast food.

8). Reduce Inflammation

When the body faces an infection or injury, it triggers an inflammatory response.

Women with PCOS are prone to chronic inflammation, and it’s believed that a high intake of sugar and processed foods may be a contributing factor. Obesity might also be associated with this.

A study on 16 women with PCOS found that those who consumed 75g of glucose had higher levels of inflammation than those without the condition.

Eating a Mediterranean-style diet that includes fruits, vegetables, whole grains, olive oil, and fatty fish can help reduce inflammation.

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9). Don’t Undereat

Eating too little for an extended period of time may lead to a decrease in metabolism, resulting in weight loss at first but the body can adapt and cause you to regain the lost weight.

Skipping meals can throw off hormones which regulate hunger.

According to one study, restrictive dieting can affect hormones such as leptin, peptide YY, cholecystokinin, insulin and ghrelin, making people hungrier and leading to weight gain.

Instead of restricting calories, you can create a more balanced diet by swapping out unhealthy options with whole foods.

Research involving over 600 individuals has found that increasing consumption of vegetables and whole foods, instead of processed items, refined grains, and added sugar may boost weight loss without requiring calorie restriction.

10). Exercise Regularly

Exercise is an excellent way to shed pounds.

A research study lasting 12 weeks found that 16 women with PCOS who did 45 to 60 minutes of cardio three times a week had body fat reduced by 2.3%, while the control group achieved 6.4% reduction in body fat.

Women with PCOS experienced less fat loss than those without PCOS, but still saw decreases in abdominal fat and better insulin regulation from the exercise program.

There is evidence that strength training can be beneficial for women with PCOS.

After four months of weight training three times a week, a sample of 45 PCOS sufferers saw decreases in belly fat, elevated lean body mass, as well as lower testosterone and glucose levels.

11). Get Enough Sleep

People are increasingly aware of the importance of adequate sleep for their health.

Those with PCOS may experience sleep disturbances, such as extreme drowsiness during the day, sleep apnea, and trouble with initiating or maintaining slumber.

Studies have shown that lack of sleep increases the levels of hormones ghrelin and cortisol, leading to increased appetite and hence more snacking during the day.

Lack of sleep is associated with an increased risk of being overweight or obese.

Based on 18 studies, people who get less than five hours of sleep per night have a higher chance of becoming obese.

The research also found that an extra hour of sleep each night was associated with a decrease in BMI of 0.35 kg/m2.

Additionally, better sleep has been linked to weight loss.

Research shows that people who sleep less than 6 hours a night are 12% more likely to accumulate belly fat compared to those who get 6-8 hours of rest.

12). Manage Your Stress

Keeping stress levels in check can help to prevent weight gain, as it is a contributing factor.

Stress can result in increased cortisol production, which can lead to insulin resistance, weight gain, and other health issues.

Long-term stress can cause belly fat, which triggers inflammation and further secretion of cortisol in a vicious cycle (40 Trusted Source).

Stress management techniques can help lower cortisol levels.

Studies show that activities like meditation, yoga, or being outside can help reduce cortisol levels.

13). Consider Supplements

Supplementation may help people with PCOS manage their weight and reduce symptoms.

Women with PCOS may benefit from taking myo-inositol as it has been known to aid in weight loss and improve insulin sensitivity.

Within a 92-person study on individuals with PCOS, it was found that those taking a daily 4 gram dose of myo-inositol for 14 weeks lost weight, whereas those given the placebo experienced weight gain.

Eating foods with Carnitine may aid in weight loss.

Overweight women with PCOS who took 250 mg of carnitine each day for 12 weeks lost an average of 5.9 pounds (2.7 kg), a significantly greater amount than the 0.2 pounds (0.1 kg) gained by the placebo group.

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The Bottom Line

PCOS diet for weight loss s can be a difficult challenge for women with PCOS.

Consuming nutrient-rich foods, including lean protein, healthy fats and fiber, and abstaining from processed foods can potentially lead to weight loss. Certain supplements may also contribute.

To successfully lose weight, it’s essential to be mindful of your lifestyle, including exercise, stress management, and sleep.

If you have PCOS and want to lose weight, consider trying the tips mentioned.

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