Polycystic ovary syndrome (PCOS) refers to a disorder that creates hormonal imbalance in the female body. Subsequently, women with PCOS experience excessive production of male sex hormones.
Excess androgens lead to acne, hair loss, excessive hair growth, weight gain, etc. Also, PCOS leads to insulin resistance, which leads to weight gain.
Even a 5% weight loss helps to significantly reduce the level of androgens in the body, alleviating the symptoms of PCOS.
Exercise is key to maintaining a healthy weight in PCOS. However, given the busy modern lifestyle, it is not practical for many people to make time for the same.
However, in such a case, there are many foods that help in weight loss. They help solve the serious problem of insulin resistance caused by PCOS and help maintain a healthy weight.
Best foods to help lose weight with PCOS
1. Spinach
Green leafy vegetables are a great choice, whatever your diet. They’re nutrient-dense and low in calories, so they’re great for weight loss and nutrition. Additionally, green leafy vegetables, such as spinach, contain high amounts of vitamin B, which is especially helpful for people with PCOS.
According studies, vitamin B helps improve insulin resistance. Spinach is a low calorie vegetable. It is rich in water and fiber. Both help facilitate a better saddle.
In addition, they allow the body to get rid of toxins and develop better metabolism and digestion. A strong metabolism leads to the active burning of calories, thereby helping to lose weight.
Nutritional value of 100 grams of spinach:
- Calories: 23 calories
- Water: 91%
- Protein: 2.9g
- Carbohydrates: 3.6g
- Sugar: 0.4g
- Fiber: 2.2g
- Fat: 0.4g
2. Apple
Apples are high in fiber. Therefore, they contain lean calories. According studies, fiber increases the level of SHBG (sex hormone binding globulin). Increasing SHBG helps prevent excessive production of free hormones like testosterone that aggravate PCOS and its associated symptoms like weight gain.
According studies, fiber can help you feel full while consuming fewer calories by slowing digestion. As a result, eating apples reduces caloric intake resulting in further weight loss.
In addition, apples are good for general health because they contain vitamins A, C and B6, potassium, phosphorus, magnesium, calcium and iron.
Nutritional value of 100 grams of apple:
- Calories: 52 calories
- Water: 86%
- Protein: 0.3g
- Carbohydrates: 13.8g
- Sugar: 10.4g
- Fiber: 2.4g
- Fat: 0.2g
3. Salmon
Vitamin D deficiency is common in many PCOS patients. Salmon is rich in vitamin D and helps with insulin sensitivity, fertility and reducing excessive levels of testosterone secretion.
Additionally, salmon is rich in omega-3 fatty acids, healthy fats, proteins, and other healthy nutrients for PCOS patients. These elements are beneficial for the heart, blood vessels, active insulin response and inflammation.
Salmon also contributes to the production of less male hormones and insulin levels. Additionally, it aids in weight loss and fertility by increasing satiety and reducing fat deposits near the stomach area.
Nutritional value of 100 grams of salmon:
- Calories: 179 calories
- Fat: 10.4g
- Omega-3: 2342 mg
- Omega-6: 122mg
- Protein: 19.9g
4. Nuts
Nuts are very healthy for people with PCOS. The main cause of PCOS is hormonal imbalance in the body. According studieswalnuts help reduce free testosterone levels and regulate female hormones.
As a result, all common PCOS symptoms such as acne, hair loss and facial hair are reduced. Additionally, nuts are known for their appetite control abilities.
Nuts are high in unsaturated fats which are heart healthy and do not actively contribute to fat accumulation. Additionally, nuts are rich in omega-3 fatty acids, plant sterols, and vitamins that help suppress hunger and ultimately weight loss.
5. Cinnamon
Cinnamon helps reduce insulin resistance caused by PCOS. However, this is because cinnamon contains the cinnamaldehyde component. According researchCinnamaldehyde has anti-diabetic properties such as lipid management, better insulin resistance and anti-oxidation.
Since insulin resistance is the main cause of weight gain, it is essential to maintain a healthy level. Cinnamon extract improves brain activity and sends signal to cells to respond to insulin secreted by pancreas. This process allows the absorption of sugar in the blood and the prevention of its accumulation in the form of fat.
Nutritional value of 100 grams of cinnamon:
- Protein: 15.23g
- Fat: 65.21 g
- Carbohydrates: 13.71g
- Fiber: 6.7g
- Sugar: 2.61g
- Calcium: 98mg
- Iron: 2.91mg
- Magnesium: 158mg
- Phosphorus: 346 mg
- Potassium: 441mg
Weight Loss with PCOS – Meal Suggestions
Although there are different meals you can choose from, there are a few easy-to-prepare foods you can eat. Additionally, below you can also find some of the daily life practices you should follow to lose weight with PCOS.
Breakfast
Break your fast with a glass of warm water, a pinch of cinnamon powder, a teaspoon of lemon juice.
Then you can have a cup of black coffee or black tea with one of the following:
Option 1:
- Egg omelets: 2
- Whole wheat toast: 1 slice
Option 2:
Idli (with chutney and sambar): 2
Option 3:
Dosa (with chutney and sambar): 1
Option 4:
Dhokla (with homemade green chutney): 2
Mid-morning snack
Consume it 2-3 hours after your breakfast.
- Nuts: 2
- Almonds: 4
- Apple/Pear/Orange: 1
Lunch (prepared with 1-2 teaspoons of ghee or cold pressed organic oil)
- Rice (1 cup) or two rotis made from Jowar/Bajra/Nachni
- A cup of seasonal vegetables (gourd/spinach/fenugreek leaves/spring onion)
- A cup of Moong/Orange Masoor/Chilka Moong Dal; or a portion of chicken/fish
- A salad like a carrot cucumber salad
Mid-meal snack
A cup of green tea with two pinches of cinnamon powder and one of the following:
- Roasted chana: 1 cup
- Kurmura: 1 cup
- Dates: 4
Dinner
- Two millet rotis, a cup of paneer, a cup of vegetables
- Pan-fried tofu, a cup of salad
- A cup of millet khichdi with vegetable salad
- Curd rice and salad
Weight Loss with PCOS – Foods to Avoid
1. Pasta/Noodles
Pasta noodles made from refined flour are high in carbohydrates and low in fiber. As a result, the consumption of refined flour leads to an immediate release of sugar in the blood.
Patients with PCOS face problems actively absorbing this sugar into the bloodstream, resulting in it being stored as fat. Moreover, it also leads to inflammation which worsens the symptoms of PCOS. Inflammation affects the insulin response and the body does not recognize the presence of insulin.
As a result, it increases insulin release and increases overall weight. This is why nutritionists recommend consuming pasta made from lentil or bean flour.
2. Fried foods
Fast foods are significantly high in unhealthy saturated fats. In addition, the oils used to prepare fried foods are high in trans fats and heavy fats. According studiesfried foods increase the risk of inflammation, weight gain and other health problems.
They are especially harmful for women with PCOS due to increased blood sugar levels. These foods provide instant energy but simultaneously increase the body’s glucose levels. Therefore, high blood sugar combined with insulin resistance leads to weight gain.
Additionally, saturated fats increase the production of estrogen, aggravating the condition of PCOS. PCOS is a condition that causes an increase in the level of male hormones. Therefore, the consumption of foods that add to the production of these aggravates symptoms such as weight gain.
3. Red meat
Excess red meat increases inflammation and lowers progesterone levels in the body. It is a female sex hormone that helps maintain the menstrual cycle and fertility.
Excessive consumption of red meat has the same effects on the body as processed meat. Both cause inflammation. Inflammation worsens PCOS symptoms, including weight gain due to damaged and inflamed digestive systems.
Also, foods like burgers, steaks, and different processed meats contain unhealthy fats. Please avoid these foods and opt for organic and grass-fed meats instead of low-quality meats.
4. Soy Products
Women with PCOS have higher than average estrogen levels. Such a condition is called estrogen dominance. Soy products increase estrogen levels which favor people suffering from estrogen deficiency. However, for patients with PCOS, the very problem is excess estrogen production.
Soy consumption has an impact on the endocrine system. This can create an imbalance in the production of certain hormones. Therefore, it is not in their interest for PCOS patients to consume soy products. In addition, soy products are high in calories, which increases body weight.
5.Gluten
Women should eliminate gluten from their diet when considering various foods for PCOS. However, PCOS does not make a person gluten intolerant.
Since gluten can promote inflammation, leading to insulin resistance and an increased risk of diabetes, you can avoid it. It also increases androgen production.
Again, excessive androgen release leads to higher levels of inflammation. Additionally, it can lead to weight gain and irregular menstrual cycles, both of which are prominent symptoms of PCOS.
Precautions
All foods offered for consumption are healthy in general. However, some people may experience specific side effects depending on their physiological response.
For example, while incorporating apples into your diet, it is essential to eat them in a limited amount. Indeed, excessive consumption of apples can lead to gastrointestinal problems. Likewise, an increased consumption of spinach can cause digestive problems.
Since spinach is rich in fiber, it takes time to be digested by the body. Cook it lightly and don’t overeat. Few people are allergic to certain nuts.
PCOS patients allergic to nuts should avoid consuming them. Too much cinnamon can lead to mouth irritation and also lead to ulcers in extreme cases.
Conclusion
Weight loss can occur through a well-balanced diet low in inflammatory foods like refined carbohydrates and highly processed meats; however, meals high in protein, healthy fats, and fiber can help relieve PCOS symptoms.
Supplements may also help reduce the severity of PCOS symptoms, including weight gain. Along with this, it is equally essential for PCOS patients to work on their lifestyle.
Along with diet, regular exercise and adequate sleep are also essential to help maintain PCOS and its associated symptoms.
Frequently Asked Questions (FAQ)
Q: What not to eat during PCOS?
A: PCOS symptoms worsen due to excessive insulin production. You should avoid foods that increase insulin release. It includes foods with high and refined carbohydrates like fried foods, bread, white rice, pasta, etc. You should also avoid processed meat like hot dogs. They contain saturated fats and nitrates, causing inflammation. It negatively affects the condition of PCOS. Reduce the frequency of consumption of foods high in sugar and limit its quantity.
Q: At what age does PCOS start?
A: PCOS affects between 5% and 10% of women aged 15-44 or when they can conceive. Diagnosis usually comes after women face complications during pregnancy. However, there is no fixed age group for PCOS to develop according to studies.
Q: Can PCOS get pregnant naturally?
A: PCOS does not rule out the possibility of getting pregnant. Although PCOS is one of the main causes of infertility in women, it can be treated as long as it does not affect the ability to conceive. The hormonal imbalance caused by PCOS prevents the ovaries from ovulating. Lack of ovulation can lead to pregnancy problems. However, doctors can suggest steps to increase your chances of getting pregnant.
Q: Which drink is best for PCOS?
A: Beverages that help soothe inflammation and control insulin resistance are healthy for PCOS patients. You can try drinks such as aloe vera, fenugreek seeds, apple cider vinegar, plum juice, and ashwagandha.
Q: How can I lose weight fast with PCOS?
A: To lose weight, you have to take care of your diet and lifestyle. Even supplements take time to work. To lose weight, you need to be consistent with your exercise and sleep well each day. It is suggested to eat foods high in fiber and healthy fats. Avoid junk food and fried foods.
Q: Is drinking hot water good for PCOS?
A: Staying hydrated is always good. Hot water can improve your digestive system and hot lemon infused water can be great for detoxification and healthy skin. Apart from these, there is no scientific evidence that proves that hot hot is good for PCOS.
Q: Is apple cider vinegar good for PCOS?
A: Apple cider vinegar is beneficial for PCOS as it increases hormone levels. The main problem that women face due to PCOS is hormonal imbalance. It also regulates the menstrual cycle if consumed regularly. In addition, it helps in blood sugar control.
Q: Can PCOS drink milk?
A: Dairy products contain certain hormones that are not healthy for women with PCOS. This hormone is called insulin-like growth factor, or IGF-I, which increases androgen secretion. In addition, it worsens the symptoms of PCOS. Moreover, it also disrupts the insulin sensitivity of the body.
