The Best Diet Plan For Weight Loss In PCOS To Upgrade Your Physical Health

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Published on: 23-Feb-2024

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Anushka Tripathi

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The Best Diet Plan For Weight Loss In PCOS To Upgrade Your Physical Health

The Best Diet Plan For Weight Loss In PCOS To Upgrade Your Physical Health

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PCOS or Polycystic ovary syndrome, is one of the most common causes of female infertility, partly because it affects 6-12% of women of reproductive age. This is a chronic health condition people live with for a long time, even after they have reached the age of reproduction. PCOS is an endocrine abnormality that results in uncountable ovarian cysts, irregular menstrual cycles, unwanted facial and body hair, insulin resistance, and obesity. 


Recent studies have confirmed the fact that losing body weight by 5 to 10 per cent is helpful in healing PCOS symptoms and restoring ovulation. This blog instructs about dietary guidelines for PCOS along with a diet plan for weight loss in PCOS. The diet plan for PCOS weight loss can assist you in achieving general good health.

Table Of Contents

  1. What Is PCOS or Polycystic Ovary Syndrome?

  2. Sample Diet Plan For Weight Loss In PCOS

  3. Which Diet Is Best For PCOS Weight Loss?

  4. How Can I Lose Weight With PCOS Fast?

  5. Dietitian’s Recommendation

  6. The Final Say

  7. FAQs

  8. References 

What Is PCOS or Polycystic Ovary Syndrome?

Polycystic ovary syndrome (PCOS) is a condition that occurs when the ovaries produce about 9 different sex hormones, which are androgens, the male sex hormones that are usually present in minute amounts in women. Poly means many cysts, referring to the presence of small cysts, and the name of the disease means an ovary with multiple small cysts. 


Some women who are diagnosed with this condition, may not have cysts in their ovaries, but some women who are not diagnosed with this condition, may still develop cysts on their ovaries. Ovulation is an event that happens when a mature egg is disengaged from the ovary. 


Also Read: 6 Myths About Polycystic Ovary Syndrome (PCOS)


When ovulation does not take place, it causes a condition where many small cysts grow in the ovaries. These cysts, thus, produce a male hormone called androgens which leads to various conditions like hormonal imbalance or irregular periods in women.


It causes many symptoms such as acne, hair thinning, hair growth on the face and body, period disorders (irregular or lack of them) and also infertility. PCOS is also characterised by weight gain and insulin resistance. PCOS’s other symptoms can be relieved by weight control and prevention of insulin resistance through dietary and lifestyle changes.

Sample Diet Plan For Weight Loss In PCOS

Here is an Indian vegetarian diet plan for PCOS weight loss (sample) that you must take a look into

Early morning

1 glass of lukewarm water with 1 tsp methi seeds or cinnamon sticks soaked in it + 4- 5 almonds (overnight soaked)& 2 walnut halves 

Breakfast 

1 bowl vegetables sprouted upma / oats porridge/ragi idli or dosa with sambar & chutney/vegetable oats/ stuffed moong dal chilla with green chutney/ brown bread toast + 1 glass low-fat milk

Mid morning

1 cup green tea + 1 fruit (apple/orange /pear/guava/muskmelon) & mixed seeds 

Lunch

1 bowl mix veg kachumber salad + 1 missi roti/ jowar roti/ multigrain roti/ brown rice + 1 bowl green leafy vegetable + 1 bowl dal or paneer

Evening snacks

1 cup green tea + 2- 3 pieces dhokla or grilled tofu/ 1 boiled egg with black pepper/ roasted chana/ sprouts chaat

Dinner

1 bowl veg soup + 1 bowl veg salad + 1 bowl veg brown rice/veg quinoa pulao/ veg daliya /1 bowl dal/chicken curry + 1 bowl low fat curd

Before bed

1 glass lukewarm water with a pinch of turmeric powder & black pepper powder 

Also Read: 5 Healthy Dry Fruits For PCOS Management

Which Diet Is Best For PCOS Weight Loss?

Weight loss is the beginning of the PCOS treatment. At the same time, PCOS plays a very important part in the metabolic functions related to a healthy weight, thus, preventing the fat from being lost. 


There is no common diet for PCOS; however, scientific studies reveal several diets that may help people with polycystic ovary syndrome (PCOS) to cope better with their condition.


Also Read: Is PCOS Associated With Overweight? Myth Or Reality!

1. Low Glycemic Index Diet 

The glycemic index is a system of classification that measures the result of the blood sugar of different foods. Interaction of low GI diets with the appetite-regulating hormones, ghrelin, and glucagon, enable their ability to suppress hunger. 


The diet is dispensed with higher-fat meats, whole grains, low-fat dairy products, non-starchy vegetables and also vegetable oils. The next analytical analysis on macronutrients comes out with a 500-calorie deficit per day.

  • 20% Protein 

  • 30% Fat 

  • 50% Low or medium GI carbohydrates


Also Read: 11 Low Glycemic Fruits For A Healthy Lifestyle

2. High Protein Diet 

The body weight loss progress has been successful in PCOS women with high-protein and low-carbohydrate diets, without calorie restriction. According to a 6-month trial, those who consumed significant protein lost almost 10 pounds more than those who consumed normal protein levels. To get enough protein you can eat a cup of cooked lentils or chicken, fish, and egg whites.


Also Read: Protein Diet Plan For Weight Loss And Get Results 

3. Anti-Inflammatory Diet 

Anti-inflammatory diets tend to be high in fruits, vegetables, lean proteins, nuts, seeds and healthy fats but are low in packaged foods, sweet and salty foods and processed red meat. 


A study published in the North American Journal of Medical Sciences showed that obese PCOS patients who followed an anti-inflammatory diet for 3 months lost 7 per cent of their body weight and saw a great improvement in cholesterol, blood pressure, and inflammatory markers.

How Can I Lose Weight With PCOS Fast?


Exercising regularly, eating healthy and controlling weight are the main therapies for PCOS. Treatment can be rather effective in providing relief from unpleasant symptoms and also in preventing the development of chronic diseases. There are different ways to lose weight for PCOS, but everyone agrees that the key to managing symptoms is a balanced diet: 

1. Think Of It As Fresh And Minimally Processed

Choose fresh, minimally processed (or “clean”) low-fat protein foods, including a variety of fruits, vegetables, dairy/dairy products, nuts and seeds. Not to mention they're delicious, Powerballs are a great way to eat clean with their bold, crunchy flavour and energy-boosting protein. 

2. Choose Whole Grains 

When incorporating grains into your diet, choose whole grains! Minimally processed whole grains include foods such as 100% whole wheat products, cracked wheat (bulgur), barley, oatmeal, brown rice, and low-fat popcorn or corn. Less familiar whole grains to experiment with include amaranth, buckwheat, kamut, millet, quinoa, spelt, and teff. 

3. Stay Hydrated 

Staying properly hydrated is very important for your body. There are countless beverage options, but water is always the best choice. Add a little lemon or lime, or your favourite herbs like mint, or drink sparkling water. Milk is also a good option for some women with PCOS. 

4. Avoid Hydrogenated And Trans Fats 

Consuming large amounts of hydrogenated and trans fats increases the risk of cardiovascular disease. Checking the labels and ingredient lists on food packaging can help you understand whether you are making a nutritious choice. 

5. Eat Oily Fish Twice A Week

Fatty fish such as salmon, sardines, and herring are excellent sources of omega-3 fats. Eat oily fish twice a week (8 to 12 ounces total). If you are a vegetarian, you can mix a tablespoon of ground flaxseed into yoghurt or a smoothie daily to get the required omega-3s. 

6. Focus On Fibre 

Aim to get at least 25 grams of fibre per day from whole grains, fruits and vegetables. To find out how many grams of fibre are in your chosen food, check the nutrition label or do a quick online search to get a rough estimate. The more you pay attention and look at your food, the easier it will be to know if you're eating enough good food! 

7. Sodium Restriction 

Try not to consume more than 2,300 mg of sodium per day. To achieve this goal, limit your intake of canned and boxed restaurant meals and processed foods whenever possible. When choosing processed foods, look for labels such as “reduced sodium,” “added salt,” or “no added salt.” 

8. Choose Soy Protein 

Soy protein may be a beneficial nutrient for people with PCOS because it helps improve metabolic and cardiovascular health. Ideally, try eating or drinking 25 grams of soy protein daily. Good soy protein sources include tofu, tempeh, edamame, soy nuts, soybean oil, and soy milk. 

Dietitian’s Recommendation

PCOS or polycystic ovary syndrome is a serious situation and can result in irregular periods, hormonal imbalance, facial hair and rapid weight gain. The symptoms of PCOS can be managed by following a well-balanced diet which helps in losing weight. Choosing low-calorie foods and low glycemic index foods is recommended to get effective results. Also, use your 20 minutes in doing exercises, yoga or pranayam. This will help you get the desired results.

-Dt. Lavina Chauhan

The Final Say

Reducing weight will alleviate PCOS symptoms and restore ovulation. Nevertheless, weight loss is hardened if you have PCOS. There is no standard diet for PCOS, but experts recommend a low-calorie meal plan that is low in carbohydrates or includes carbohydrates with a low glycemic index. You must follow the above-mentioned best diet plan for weight loss in PCOS.


The focus on healthy eating alone is helpful as it inherently reduces the intake of foods ideal for PCOS. Whether you adopt a specific diet like the Mediterranean diet or the DASH diet, or if you make your own food choices, mostly PCOS-friendly foods, you will probably notice the reduction of your symptoms. There is a sample PCOS vegetarian diet plan for weight loss mentioned above that can be followed to manage your PCOS symptoms along with weight loss. 

FAQs

1. Is the keto diet plan for PCOS and weight loss a good option?

The low-carb and high-fat keto diet has shown positive results in women suffering from PCOS. This is associated with weight loss and improved insulin sensitivity, which are key factors for people with PCOS. However, consulting with a medical professional or nutrition expert is important before starting any diet, including keto. They will help ensure that your unique health needs are met. 


2. Can PCOS be treated by following a diet chart for PCOS weight loss and exercise? 

PCOS is a chronic disease, and while diet and exercise can work wonders to control symptoms and improve overall health, there is no magic cure. However, lifestyle changes can help alleviate symptoms such as insulin resistance, irregular periods, and unwanted weight. 


3. Are fermented foods one of the good ways to lose weight for PCOS?

Fermented foods such as yoghurt, kimchi, and sauerkraut can be beneficial to your gut health. A happy gut may promote overall well-being, but its direct link to PCOS isn't entirely clear. A mix of nutrient-dense foods is the foundation of a balanced diet.


4. How to lose 5kg in 1 month with PCOS?

It is not healthy to lose 5 kgs in 1 month with PCOS. As rapid weight loss can lead to muscle loss, nutritional deficiencies and other health problems.


5. What is the best eating schedule for PCOS?

Smaller, more frequent meals combined with balanced snacks so you are eating about every four hours. As maintaining consistent blood sugar is important, intermittent fasting may not be the best option for people with polycystic ovary syndrome.

References 


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