Whole grains, fresh produce, and plant-based proteins are key
There is no standard PCOS diet.
Research shows different combinations of eating plans can benefit people withpolycystic ovary syndrome(PCOS).
This article discusses PCOS diet recommendations.
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How to Lose Weight With PCOS
Weight loss is the first line of treatment for PCOS.
There is no standard PCOS diet.
Research shows losing weight improves PCOS symptoms regardless of dietary composition.
This is known as a glycemic response.
The diet focused on lean meat, whole grains, low-fat dairy, non-starchy vegetables, and vegetable oils.
A modified, low-carb version of the diet has been shown to boost weight loss in those with PCOS.
One study found this diet plan helped people with PCOS lose at least a pound a week.
Ketogenic Diet
Ketogenic diets may be your best bet for weight loss with PCOS.
Keto restricts carbohydrates to 5% of total energy intakeless than 30 grams of carbs per day.
It’s a popular eating plan for reducing heart disease riskanother concern for people with PCOS.
Here’s a closer look at the research.
Insulin is a hormone that your body produces to regulate blood sugar levels.
With insulin resistance, the cells do not respond properly to insulin.
This, in turn, triggers androgen levels to rise (hyperandrogenemia).
The relationship can feel like an endless loop.
People with PCOS are more likely to be overweight.
Excess weight is linked to inflammation, and inflammation can contribute to PCOS.
Research has shown that dietary changes that support a healthy weight and reduce inflammation may interrupt this loop.
Lowering inflammation through diet has also been found to have reproductive health benefits as well.
Fruits and Vegetables
Fresh produce is versatile and nutrition-packed.
Red berries and grapes also have anti-inflammatory properties that make them particularly well-suited for a PCOS diet.
Dairy
The PCOS diet generally recommends avoiding full-fat dairy.
Small portions of low-fat, low-lactose dairy products like cottage cheese or Greek yogurt are usually fine.
Consider also trying dairy-free and low sugar alternatives like almond, rice, or coconut milk.
Whole Grains
Whole-grain or multigrain bread, pasta, and cereals are approved on a PCOS diet.
Avoid heavily processed food made with refined white flour.
Lean cuts of poultry cooked without the skin are good picks.
Eggs are another good choice.
Avoid high-sugar beverages like soda, sweetened fruit juice, and energy drinks.
Research has shown this approach can promote weight loss in people with PCOS.
Try not to go more than a few hours without eating.
Some produce is most nutritious when purchased fresh and eaten raw.
Others benefit from a little steaming or boiling.
Some cooking methods can make food less nutritious and even make it unsuitable for a PCOS diet.
Seek guidance from a healthcare provider.
However, if you aren’t getting enough of certain nutrients, that can impact your condition.
If you have any vitamin deficiencies, a healthcare provider may recommend adding supplements if to your PCOS diet.
The added and hidden sugar in processed snacks, baked goods, and soft drinks can worsen insulin resistance.
Summary
Weight loss helps to relieve symptoms of PCOS and restore ovulation.
However, having PCOS makes it difficult to lose weight.
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