Introduction
In this article, we will explore the best foods for PCOS weight loss and how they help in reaching the health goals with a diet chart for PCOS patients to lose weight.
PCOS(Polycystic ovary syndrome) is a hormonal disorder that affects a lot of women.
PCOS can result in infertility, weight gain, excessive body hair growth, etc.
When it comes to PCOS weight loss, it is important to eat the right food that can help manage the hormones.
What is PCOS?
PCOS is a hormonal disorder that enlarges the ovaries causing tiny cysts on the outer edges of the ovaries.
Although the exact cause of PCOS is not known yet, it is said that it could be a result of genetic and environmental reasons.
Why PCOS diet matter?
Having a healthy lifestyle is one of the proven ways of controlling the symptoms of PCOS.
Substances such as high sugar, high carbs can trigger the PCOS hormone even more.
It is also said that women with PCOS could also have other issues like obesity, high risk of diabetes, etc which can be controlled by having a proper PCOS diet.
There are specific PCOS meals for weight loss that not just help in weight loss but it controls the symptoms of PCOS too.
Best foods for PCOS weight loss
Here is a list of the best foods for PCOS weight loss:
Omega-3: Foods that are rich in Omega 3 are considered to be best for PCOS weight Loss.
One can include foods like salmon fish, tuna fish, nuts and seeds that provide the body with the essential healthy fat and help reduce cholesterol.
Fibre rich foods: When talking about best foods for PCOS weight loss, we cannot miss out on fibre rich foods.
Foods high in fibre can assist women with PCOS control their blood sugar levels and increase their insulin sensitivity.
Whole grains (oats, brown rice, quinoa), fruits, vegetables (particularly leafy greens and berries), legumes (beans, lentils), nuts, and seeds are excellent sources of fibre.
Those who have PCOS can have
- Apples to help lower the hormonal imbalance.
- Pears, as it has lots of fibre and low GI that helps control blood sugar.
- Oranges provide the daily dose of vitamin C with lots of fibre.
- Peaches/plum/berries that help control the inflammation with their anti-inflammatory properties.
- Avocados as they are loaded with healthy fat and fill the tummy.
low Glycemic Index: Foods with low Glycemic Index or low GI helps digest the food slowly thus not spiking the insulin levels which is one of the main culprits when it comes to PCOS.
Those with PCOS can add low GI foods such as:
- Fresh fruits such as apples, pears, kiwis
- Legumes like lentils and beans
- Nuts
- Seeds
Lean protein: Protein is very important to include in the diet as it helps build muscles, keeps the tummy full and reduces the cravings.
In a pcos weight loss diet, one can choose sources like skinless poultry, fish, Greek yoghurt, eggs, and tofu.
These foods can provide all the essential amino acids while being easy on the body to digest.
Dairy alternatives: Some women may have trouble with dairy products due to the hormonal imbalances associated with PCOS.
Making the switch to dairy substitutes like almond, coconut, or soy milk can be healthier.
These substitutions may help in treating PCOS symptoms because they are lower in calories and saturated fat.
Good fats: Contrary to popular opinion, not all fats are harmful to your health.
Because they increase satiety and promote hormone balance, healthy fats can actually help people lose weight. Include fatty fish (salmon, mackerel), olives, avocados, nuts (almonds, walnuts), seeds (chia, flax), and chia in your diet.
However, keep in mind that they still contain a lot of calories, so eat them in moderation.
Anti-inflammatory foods: Anti-inflammatory food consumption can encourage weight loss and help with symptom relief. Include in your diet things like berries, leafy greens, fatty salmon, turmeric, ginger, and green tea.
These foods help in reducing inflammation in the body since they have anti-inflammatory effects.
Weight loss diet for PCOS
A healthy PCOS weight loss diet should have 3 meals and 2 snacks from the above mentioned by including the best foods for PCOS weight loss to make sure that you do not starve and maintain a good balanced diet.
It is recommended to have breakfast, lunch, dinner and 2 snacks. Here is a PCOS diet chart for weight loss.
Breakfast: Breakfast is one of the most important meals of the day especially for those in PCOS weight loss journey.
Breakfast options are : green smoothie with nuts and seeds, Eggs, chia pudding with almond or coconut milk.
Snacks: The mid day snack could be a bowl of fruits, tender coconut, a handful of nuts, etc.
Lunch: Lunch could be a combination of protein, carbs and veggies with a bowl of curd or yoghurt.
Snacks: The evening snack helps control cravings and reduce overeating. One can opt for a bowl of lentils, a small bowl of soup, salad or a bowl of fruits like apples, oranges, kiwi, berries.
Dinner: Dinner should be very light and it could be baked fish, stir fried veggies, a big bowl of soup, and a few eggs.
These are a few of the best foods for PCOS weight loss. Make sure to not starve yourselves to lose weight.
The best diet for weight loss pcos is not just to add these foods but also to avoid certain foods that triggers the symptoms of PCOS like:
- Processed foods/tinned foods
- High carbs
- Excess sugar
- Packaged foods
- High fatty foods
Conclusion
When it comes to PCOS weight loss meal plan, It is important to have an eye on what you eat and the time you eat as having a healthy lifestyle is crucial for managing symptoms and controlling other health issues like obesity and diabetes.
PCOS isn’t a disease but a disorder that can be controlled by making a few changes in your everyday routine like having a balanced and nutritious diet, avoiding processed and canned foods and having an exercise routine.
If you are struggling with PCOS and are looking to get a scan done, contact Jammi scans, T.Nagar Chennai, a women centred scanning clinic.
We really hope you found this article on best foods for PCOS Weight Loss helpful.
FAQ
Why is it hard to lose weight with PCOS?
Insulin resistance is one of the main issues when it comes to PCOS. It can cause insulin resistance which increases the fat storage and hunger making it difficult to lose weight.
How can I lose weight fast with PCOS?
Losing weight fast isn’t ideal as fast weight loss can lead to muscle loss which is not something that is healthy. It is suggested to have a proper routine and give yourself the time to shed the weight instead of rushing the process.
Can you ever lose weight with PCOS?
Yes, you can lose weight with PCOS if you follow a PCOS weight loss diet along with a few other lifestyle changes like a good exercise routine, cutting down on junk.
Which fruits are good for PCOS and weight loss?
Fruits like apples, kiwis, pear, watermelon, berries, oranges, etc are great for PCOS and weight loss as they are loaded with fibre and other nutrients.
Is PCOS curable?
There isn’t any proven cure for PCOS as of now but the symptoms of PCOS can be controlled to a greater extent if you maintain a good lifestyle.
