Polycystic ovary syndrome (PCOS) is a prevalent cause of female infertility, affecting about 6-12% of women of childbearing age. It is a long-term condition that persists even after women pass their reproductive years. PCOS is an endocrine disorder characterized by numerous ovarian cysts, irregular menstrual cycles, excessive facial and body hair, insulin resistance, and obesity.
Recent research has shown that losing 5 to 10 percent of body weight can significantly alleviate PCOS symptoms and help restore regular ovulation. This blog provides dietary advice for managing PCOS, including a weight loss diet plan tailored for those with PCOS, to support overall health.
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Understanding PCOS or Polycystic Ovary Syndrome
Polycystic ovary syndrome (PCOS) is a condition where the ovaries produce excessive amounts of androgens, which are typically present in women in small quantities. The term "poly" means many, indicating the presence of numerous small cysts in the ovaries.
Some women diagnosed with PCOS do not have cysts, while others without a diagnosis may have ovarian cysts. Ovulation refers to the release of a mature egg from the ovary.
Also Read: 6 Myths About Polycystic Ovary Syndrome (PCOS)
Lack of ovulation leads to the formation of numerous small cysts in the ovaries, which produce androgens, causing hormonal imbalances and irregular menstrual periods among women.
Symptoms of PCOS include acne, hair thinning, excess hair growth on the face and body, menstrual irregularities, and infertility. Weight gain and insulin resistance are also associated with PCOS. Managing weight and preventing insulin resistance through dietary and lifestyle changes can help alleviate these symptoms.
PCOS Weight Loss Diet Plan Example
Here is a sample vegetarian diet plan for weight loss in PCOS:
| Early Morning | 1 glass of lukewarm water with 1 tsp fenugreek seeds or cinnamon sticks soaked in it, along with 4-5 soaked almonds and 2 walnut halves |
| Breakfast | 1 bowl of vegetable sprouted upma, oats porridge, or ragi idli or dosa with sambar and chutney, or vegetable oats, or stuffed moong dal chilla with green chutney, or brown bread toast, and 1 glass of low-fat milk |
| Mid Morning | 1 cup of green tea, 1 fruit (apple, orange, pear, guava, or muskmelon), and mixed seeds |
| Lunch | 1 bowl of mixed vegetable kachumber salad, 1 missi roti, jowar roti, multigrain roti, or brown rice, 1 bowl of green leafy vegetables, and 1 bowl of dal or paneer |
| Evening Snacks | 1 cup of green tea, 2-3 pieces of dhokla or grilled tofu, 1 boiled egg with black pepper, roasted chana, or sprouts chaat |
| Dinner | 1 bowl of vegetable soup, 1 bowl of vegetable salad, 1 bowl of vegetable brown rice, vegetable quinoa pulao, vegetable daliya, 1 bowl of dal, or chicken curry, and 1 bowl of low-fat curd |
| Before Bed | 1 glass of lukewarm water with a pinch of turmeric and black pepper powder |
Also Read: 5 Healthy Dry Fruits For PCOS Management
Which Diet Is Best For PCOS Weight Loss?
Weight loss is the initial step in thePCOS treatment. Simultaneously, PCOS significantly impacts metabolic functions related to maintaining a healthy weight, thereby hindering fat loss.There is no one-size-fits-all diet for PCOS; however, scientific research has identified various diets that may assist individuals with polycystic ovary syndrome (PCOS) in managing their condition more effectively.Also Read: Is PCOS Associated With Overweight? Myth Or Reality!
1. Low Glycemic Index Diet
The glycemic index classifies foods by their impact on blood sugar levels. Diets with a low glycemic index can help curb hunger by interacting with the appetite-regulating hormones, ghrelin, and glucagon.
Such diets include higher-fat meats, whole grains, low-fat dairy products, non-starchy vegetables, and vegetable oils. The recommended macronutrient breakdown supports a daily deficit of 500 calories.
- 20% Protein
- 30% Fat
- 50% Low or medium GI carbohydrates
Also Read: 11 Low Glycemic Fruits For A Healthy Lifestyle
2. High Protein Diet
Women with PCOS have experienced weight loss success on high-protein, low-carbohydrate diets without needing to restrict calories. A 6-month study revealed that those who consumed a high-protein diet lost nearly 10 pounds more than those on a standard protein diet. Good protein sources include cooked lentils, chicken, fish, and egg whites.
Also Read: Protein Diet Plan For Weight Loss And Get Results
3. Anti-Inflammatory Diet
Anti-inflammatory diets focus on consuming fruits, vegetables, lean proteins, nuts, seeds, and healthy fats while avoiding processed foods, sweets, salty snacks, and processed red meat.
According to research published in the North American Journal of Medical Sciences, overweight PCOS patients who adhered to an anti-inflammatory diet for three months lost 7% of their body weight and showed significant improvements in cholesterol levels, blood pressure, and inflammatory markers.
How Can I Lose Weight With PCOS Fast?
Regular exercise, healthy eating habits, and weight management are critical treatments for PCOS. These treatments can alleviate unpleasant symptoms and help prevent chronic conditions. While there are various methods to lose weight with PCOS, a balanced diet is universally acknowledged as essential:
1. Opt for Fresh and Minimally Processed Foods
Choose fresh, minimally processed, low-fat protein foods, such as a variety of fruits, vegetables, dairy products, nuts, and seeds. Foods like Powerballs, with their bold, crunchy flavor and energy-boosting protein, are ideal for eating clean.
2. Choose Whole Grains
When incorporating grains into your diet, opt for whole grains. Minimally processed whole grains include 100% whole wheat products, cracked wheat (bulgur), barley, oatmeal, brown rice, and low-fat popcorn or corn.
You might want to experiment with some lesser-known whole grains such as amaranth, buckwheat, kamut, millet, quinoa, spelt, and teff.
3. Maintain Proper Hydration
Ensuring you stay hydrated is crucial for your overall health. While there are many drinks available, water remains the top choice. For added flavor, you can infuse it with lemon, lime, mint, or other favorite herbs, or opt for sparkling water. Milk can also be suitable for some women with PCOS.
4. Steer Clear of Hydrogenated and Trans Fats
A high intake of hydrogenated and trans fats elevates the risk of heart disease. Reading food labels and ingredient lists can help you make healthier dietary decisions.
5. Incorporate Oily Fish into Your Diet Twice a Week
Fatty fish, such as salmon, sardines, and herring, are rich in omega-3 fatty acids. Aim to consume oily fish two times a week, totaling 8 to 12 ounces. Vegetarians can obtain necessary omega-3s by adding a tablespoon of ground flaxseed to yogurt or a smoothie every day.
6. Prioritize Fiber Intake
Strive to consume at least 25 grams of fiber daily from sources like whole grains, fruits, and vegetables. You can check nutrition labels or do a quick online search to find out how much fiber is in your food choices. The more you observe what you eat, the easier it becomes to ensure you’re eating healthily.
7. Limit Sodium Consumption
Try to keep your sodium intake below 2,300 mg per day. To maintain this limit, reduce your consumption of canned and boxed restaurant meals and processed foods. When selecting processed foods, look for labels indicating "reduced sodium," "added salt," or "no added salt."
8. Opt for Soy Protein
Soy protein can be beneficial for those with PCOS, as it aids in improving metabolic and cardiovascular health. Aim for 25 grams of soy protein per day. Excellent sources of soy protein include tofu, tempeh, edamame, soy nuts, soybean oil, and soy milk.
Dietitian’s Advice
PCOS or polycystic ovary syndrome is a significant condition that can lead to irregular periods, hormonal imbalances, facial hair growth, and rapid weight gain. Managing symptoms can be achieved by following a balanced diet to aid weight loss. Opting for low-calorie and low glycemic index foods is advisable for effective results. Additionally, dedicate 20 minutes daily to exercises, yoga, or pranayama to help achieve your desired health outcomes.
-Dt. Lavina Chauhan
Final Thoughts
Weight loss can reduce PCOS symptoms and help restore ovulation. However, losing weight with PCOS can be challenging. Although there is no one-size-fits-all diet for PCOS, experts suggest a low-calorie diet that is either low in carbohydrates or includes carbs with a low glycemic index.
You should adhere to the recommended diet plan for effective weight loss in PCOS.
Focusing on a healthy diet can inherently decrease the consumption of foods that are ideal for managing PCOS. Whether you follow a specific plan like the Mediterranean diet or the DASH diet, or prefer your own choices that are generally PCOS-friendly, you will likely experience symptom relief. A sample vegetarian diet plan for PCOS weight loss mentioned above can aid in managing your symptoms along with weight reduction.
FAQs
1. Is the keto diet plan a good option for PCOS and weight loss?
The low-carb, high-fat keto diet has produced positive outcomes for women with PCOS, including weight loss and enhanced insulin sensitivity, which are crucial factors in managing PCOS. However, it's important to consult a healthcare provider or nutritionist before starting any diet, including keto, to ensure it meets your individual health requirements.
2. Can PCOS be managed with a diet and exercise plan for weight loss?
PCOS is a chronic condition. Although diet and exercise can significantly help control symptoms and improve overall health, there is no definitive cure. Lifestyle changes can mitigate symptoms such as insulin resistance, irregular periods, and unwanted weight gain.
3. Are fermented foods beneficial for weight loss in PCOS?
Fermented foods like yoghurt, kimchi, and sauerkraut can support gut health. A healthy gut may contribute to overall well-being, though the direct effect on PCOS is not fully established. A varied diet rich in nutrients is key to balanced eating.
4. Is it safe to lose 5 kg in one month with PCOS?
Losing 5 kg in one month with PCOS is not advisable. Rapid weight loss can result in muscle loss, nutritional deficiencies, and other health issues.
5. What is the optimal eating schedule for PCOS?
Consuming smaller, more frequent meals and balanced snacks approximately every four hours helps maintain steady blood sugar levels. Intermittent fasting may not be the best option for those with PCOS.
References
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