Weight gain is a common among women suffering from polycystic ovarian syndrome (PCOS). So, if you are wondering how to lose weight with PCOS and looking for an effective PCOS diet plan, this article is just for you!
How to Lose Weight with PCOS Fast
Apart from abnormal weight gain, a woman with PCOS can experience other health issues like high insulin levels, inflammation and hair loss. What are the reasons? During PCOS, a woman’s body begins to produce high levels of a male sex hormone called androgen. In excess amounts, this hormone can lead to excess body hair growth, skin rashes, irregular periods and weight gain.
Weight gain is one such PCOS symptom which a majority of women experience. They gain body fat around the hips, arms and thighs. However, during PCOS, weight gain is triggered by androgen and that is why women affected by PCOD tend to gain weight around the abdomen and have an apple-shaped body.
PCOD/PCOS Weight Loss Diet Foods
Weight gain and body fat can be difficult to deal with if you have PCOS. But, this does not mean you have to go to extreme lengths such as crash-dieting or starving for hours. Just follow the right PCOS diet plan and you will lose weight steadily and naturally. Below is a list of PCOS-friendly foods –
Cinnamon
It is a powerful detoxifying agent which balances blood sugar levels and curb appetite. A regular consumption of cinnamon can normalise blood sugar levels and keep weight under control. It can be consumed in the form of tea or sprinkled on top of fruits or salads.
Leafy vegetables
Green veggies are an important part of PCOS diet for weight loss. They are rich in antioxidants that cleanse the body from within, boost metabolism and help lose weight. Include spinach, broccoli, cabbage and cauliflower in PCOS diet plan.
Deep-coloured vegetables
Bright coloured vegetables not only make your food interesting and appetizing, but they also provide the body with tonnes of health benefits. They are packed with antioxidants that reduce stress levels in women with PCOS. Bright-coloured vegetables help combat depression – a common cause of weight gain. Add more of capsicum, beetroot, carrot and tomatoes in your PCOS diet plan.
A powerful detoxifying agent and a weight loss superfood, apple cider vinegar can help manage PCOD symptoms if consumed daily. Either mix tsp in water or mix with fresh fruit and vegetable juice for better results.
Oily fish
Fish is a good source of protein and Omega-3. Since PCOS patients are more likely to develop high cholesterol problems, they should certainly add more fish to their PCOS diet. Salmon, mackerel and tuna are high in Omega-3 fatty acids and boost good cholesterol levels. PCOS patient must add at least one of these fish in her weekly PCOS diet.
Beans & legumes
Beans, legumes and lentils are non-starchy in nature and have a naturally low-glycemic index, making them an ideal inclusion in PCOS diet plan. A regular consumption of lentils can keep a check on high blood glucose levels and weight.
Loaded with antioxidants, vitamins and minerals, fruits detoxify the body and help in weight loss. However, include low glycemic index fruits like apples, guava and berries in PCOS diet. Women with PCOS often get skin rashes and acne, so a daily consumption of watermelons, oranges and lime can improve these skin disorders.
Fenugreek seeds
Fenugreek or methi seeds are excellent blood glucose regulators. When consumed on a daily basis, fenugreek seeds can lower high blood sugar levels naturally, help lose weight and promote heart health.
PCOS Diet: Foods to Avoid
While most foods are nutritious, some can have an adverse impact on a PCOS patient’s health. So, watch what you eat as part of PCOD diet. Here is a list of foods you must avoid –
- High GI fruits & vegetables
- Dried fruits
- Dairy products
- Soy-based foods
- Fatty meat
- Caffeine
- Alcohol
- Processed foods
1-day PCOS Diet Chart
- Upon Waking Up: 2 glasses of water with 1/4 tsp cinnamon powder
- Breakfast: 2 egg whites + salad + 1-2 toast
- Mid-morning: 1 cup green tea + 1 fruit
- Lunch: 1-2 multigrain rotis + 1 bowl green leafy vegetable + 1 bowl raw salad + 1 bowl curd/buttermilk
- Evening: 1 cup tea/coffee (without sugar) + handful of roasted chana
- Mid-evening: 1 glass tomato juice
- Dinner: 1-2 multigrain roti or 1 bowl brown rice + 1 bowl vegetable + 1 bowl raw salad + 1 bowl moong sprouts
A personalised PCOD diet plan can help you manage the symptoms and weight in a much better way!
Stop letting weight gain control your life. Learn how to lose weight with PCOS naturally through a personalised PCOS diet plan! Health Total can help! Our PCOS management plan will help you manage the symptoms effectively and naturally through simple diet and lifestyle changes. Chat with our experts for a FREE consultation with our PCOS health experts today!