PCOS Diet Chart for Weight Loss: What to Eat & What to Avoid

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common among women of childbearing age. Healthy women generally also produce a small amount of male hormones called androgens. In PCOS, the ovaries produce more than the normal amount of male hormones, resulting in a hormonal imbalance.

As a result, the ovaries are unable to release eggs (a process called ovulation), which causes irregular menstrual cycles. Problems with ovulation can also cause numerous small, fluid-filled sacs to develop on the ovaries. These sacs are called cysts and give PCOS its name. However, not all women with PCOS have cysts on their ovaries.

PCOS is also referred to as PCOD, which stands for Polycystic Ovarian Disease. PCOD is an older terminology, now being replaced by PCOS in most instances.

What is the Relationship Between PCOS and Weight Gain?

The exact cause of PCOS is not known yet. However, genetics, low-grade inflammation, insulin resistance, and the resultant high blood insulin levels (hyperinsulinemia) are considered to be major contributory factors.

For every individual, the food they eat is broken down into glucose (sugar) molecules in the body. Insulin is the hormone for the uptake of glucose by the cells, where it is converted into energy.

In insulin resistance, your cells do not respond appropriately to insulin and cannot take up glucose from the blood. This results in higher blood sugar levels, and, in turn, triggers the pancreas to produce more insulin to stabilise the blood sugar levels.

High insulin levels increase the production of androgens, which leads to PCOS symptoms such as excessive hair growth on the body and face, acne, irregular periods, and most importantly, weight gain. As androgens trigger weight gain in women with PCOS, it is mainly focused around the abdomen, where men generally tend to carry their weight.

Women with PCOS struggle with weight gain and find it difficult to lose weight. This is due to the following reasons:

• Excessively high insulin levels promote fat storage in your midsection or abdomen. Insulin also acts as an appetite-stimulating hormone as part of its role of promoting fat storage. Thus, if you have PCOS, you may feel intensely hungry and eat more often. This makes it difficult to keep your calorie intake in check and weight gain becomes easier.
• PCOS may affect the levels and functions of several hormones including insulin, ghrelin (hunger hormone), cholecystokinin (a hormone that promotes digestion and reduces hunger), and leptin (a hormone that regulates fat storage in your body). The imbalanced levels and impaired functioning of these hormones may make you feel more hungry and lead to overeating and thus, weight gain.
• Your diet may also be responsible for the difficulty of weight loss in PCOS. Research suggests that if women with high insulin levels in PCOS consume high glycemic index foods, they could find it hard to lose weight as such foods can spike their blood sugar levels.
• Continuing with diet-related problems, not eating enough fruits and vegetables may also impact your weight loss efforts in PCOS. Fruits and vegetables are high in fibre, can keep you feeling full for longer, and slow down digestion in the body, thus preventing weight gain.
• Sleep apnea, a common sleep disorder, is another symptom of PCOS, though less-known. A lack of sleep may also cause increased insulin resistance and lead to weight gain.

If you struggle with weight gain in PCOS, it is important to lose weight, not only to feel good but also to maintain your health and prevent unnecessary complications in PCOS. For weight loss, it is important to burn more calories than you are consuming, through exercise.

Weight gain can be tackled by combining exercise with a modified PCOS diet according to your nutritional requirements and physical activity. Eating foods that are low in calories, low on the glycemic index, and high in fibre and protein can help manage the symptoms of PCOS, including high body weight.

Foods to Include in Your Diet Plan for PCOS Weight Loss

Let us understand the role of each macronutrient in weight management and PCOS.

1. Carbohydrates

A PCOS diet should include more complex carbohydrates and foods with low glycemic index, which are less likely to impact your blood sugar levels and may prove beneficial for weight loss.

Complex carbohydrates take longer to digest and thus keep your blood sugar levels stable. Include more whole wheat flour, multigrain flour, millets, flours with bran, raw and cooked vegetables, fresh fruits, pulses, legumes and dals.

2. Fibre

Fibre absorbs water and forms a kind of gel inside your gut. This makes you feel full for longer and prevents overeating and excess intake of calories.

Fibre can also slow down digestion and the absorption of sugar from food and help prevent sudden spikes in blood sugar levels, which in turn prevents the rise in insulin levels in your body.

Try including more fibre in your PCOS diet in the form of whole grains, nuts, salads, unstrained soups, fresh fruits, and vegetables.

3. Proteins

Proteins help a person feel satiated for a longer time than carbohydrates as they break down more slowly in the gut. Proteins also lower the glycemic index of meals as they slow down the digestion of carbohydrates.

It also suppresses the hunger hormone ghrelin and curbs your appetite, making you consume less food, thereby reducing the intake of calories. Include protein sources such as low-fat milk and milk products, fish, chicken, egg, tofu, nuts, and dry fruits in your meals.

4. Fats

Fats are an important part of a healthy diet, and depending on the fats you choose, they can even contribute to weight loss. Choosing to include healthy unsaturated fats in your diet can help you stay full for longer.

Avoid sources of saturated fats such as red meat and full-fat dairy products. as they can cause high cholesterol levels and contribute to weight gain. Also avoid using too much butter, cream, or mayonnaise in your food.

Include sources of healthy fats in your diet, such as olive oil, avocados, low-fat cheeses, dark chocolate, nuts such as almonds and walnuts, and seeds such as pumpkin and sesame seeds.

Now that we know what foods to include in a PCOS weight loss diet, let’s take a look at a sample PCOS diet plan you can base your meals on.

PCOS Diet Plan for Weight Loss

When making a PCOS weight loss diet plan, you can choose from any of the options below.

7-Day PCOS Diet Chart for Weight Loss

The following is a sample weight loss food chart for females that is crafted by taking basic nutritional needs into consideration. If you have any specific nutritional needs, you can tweak this diet chart to include the required foods.

Know What Foods to Avoid for Weight Loss in PCOS

If you are trying to lose weight in PCOS, make sure to cut down on your consumption of the following foods:

1. Refined and Processed Foods

Most processed foods are high in sugars and refined carbohydrates which have little to no nutritional value. However, since these foods are high in calories they can lead to weight gain if eaten in excess.

2. Sugary Foods

Avoid excess consumption of sweets as they can spike blood sugar levels and increase the levels of insulin, which may aggravate your symptoms of PCOS.

3. Unhealthy Fats

Saturated and trans fats increase cholesterol levels, which may lead to weight gain and increased risk of heart disease. Hence, avoid foods that contain unhealthy fats such as fried foods, red meat, and high-fat dairy products.

4. Starchy Vegetables

Avoid consuming too many starchy vegetables as they contain high amounts of simple carbohydrates. Examples include potatoes, pumpkins, carrots, and yams.

5. Packaged and Preserved Drinks:

Packaged fruit juices and concentrates contain artificial sweeteners with zero nutritional value. They may also contain preservatives to enhance the shelf life of the products. Hence, always opt for fresh fruit juices or eat fruits as a whole with edible skin, to prevent weight gain.

Conclusion

To manage weight loss in PCOS, adopt a balanced diet with whole grains, vegetables, fruits, pulses, lean protein, nuts, and seeds. Avoid processed and sugary foods, starchy vegetables, unhealthy fats, and packaged drinks.

Always consult a dietitian/nutritionist for help in designing a diet chart for PCOS as per your specific symptoms and health condition.