PCOS Diet: Foods To Eat If You Are Trying To Lose Weight With Polycystic Ovary Syndrome

Losing weight with PCOS isn't easy. It does, however, offer great health benefits. 

If you're one of the 44 percent of women with PCOS who struggles with obesity, you are at a higher risk of developing type 2 diabetes and cardiovascular disease. Your androgen levels and insulin resistance will be higher, and you are also more likely to suffer from infertility. [1]

Thankfully, even losing just 10 percent of your total body weight — a number that would amount to 20 pounds if you currently weigh 200 pounds, for instance — is highly likely to make your menstrual cycles more regular (leading to greater fertility) and to reduce your PCOS symptoms. [2, 3] 

PCOS Diet Plan: The Basics

If you've got PCOS and tell people about it, you're likely to hear all kinds of advice from all kinds of people, and not all that advice will be worth much — or even welcome, for that matter. The only advice that's actually helpful is research-based advice. Unfortunately, research on ideal diets for women with Polycystic Ovary Syndrome is a bit harder to come by than the other random advice you'll hear. There's some, though. 

If you losing weight with PCOS with the help of a science-backed diet is your goal, there are only a few basic things you absolutely need to be aware of:

• A low glycemic index diet is more likely to lead to weight loss with PCOS than a conventional healthy diet. Such a diet is even more effective if you also use the medication Metformin, however. [4] A low GI diet is a diet that does not lead to radical spikes in blood glucose levels.
• A diet lower in saturated fat will likely lead to a lower weight than a diet higher in saturated fat — even when your total caloric intake stays the same, as demonstrated by a study that compared Italian women with PCOS to American women with PCOS. [5]
• A PCOS diet should feature a larger breakfast and more modest lunches and dinners. Women who get most of their calories at breakfast are more likely to enjoy reduced PCOS symptoms and to have ovulatory (fertile) menstrual cycles. [6]

What Does That Mean? What Foods Should I Eat With PCOS?

Following a low glycemic index diet is likely to be quite confusing at first — foods are assigned a value based on the impact they have on your blood glucose levels, rather than based on the calories they contain. Eating enormous quantities of low GI foods is still going to be a problem, which is why you can also look at the "glycemic load" of a normal portion of a certain food. Paying attention to the glycemic index of foods you eat is still going to be a great start, however. [7]

In addition to following a low GI diet, you will also want to make sure that saturated fats do not make up more than six percent of your total calories [8], eat a larger breakfast, reduce your salt intake and up your fiber intake [9]. 

So, what does that mean in real terms? Some tips:

• Your lunch and dinner plates should ideally be made up of 50 percent vegetables, 25 percent low glycemic index carbohydrates, and 25 percent protein. 
• The veggies you choose can be almost any veggies — but avoid starchy potatoes and canned veggies with added salt.
• Avoid preparing your foods with saturated fats such as butter. Extra virgin olive oil just might be the reason Italian women with PCOS tend to have lower weights than American women with PCOS. [5]
• Whole grains are great, but because flour is so finely milled, it has a higher GI value. If you're a bread "addict", try to go for sourdough bread or incorporate nuts and seeds into your bread recipes.
• You don't have to avoid pasta,  but cooking it al dente is better. 
• Fresh fruits are great. [9]

Losing weight with PCOS also requires you to take note of your calorie intake — an energy deficit of 3500 kcal is needed for a pound of weight loss [10]. This can be achieved through a combination of diet and exercise, but the calories you burn during exercise depend on your body weight. If currently weigh 185 pounds, for instance, you will burn:

• 133 calories during 30 minutes of weight lifting
• 244 calories during 30 minutes of low-impact aerobics
• 222 calories during 30 minutes of brisk walking
• 311 calories if you play a game of soccer for 30 minutes [11]

Try to work on strength training three times a week, and on cardio at least twice a week, as an integral part of overall health and your PCOS diet plan. 

The Bottom Line

Should you follow a low glycemic index diet that is low in saturated fats and processed foods, and high in fiber, as well as exercising regularly and learning what foods to avoid if you're trying to lose weight with Polycystic Ovary Syndrome, you will likely see results quite quickly. Losing weight will help you work towards reduced PCOS symptoms and greater menstrual cycle regularity, while improving your long-term health outcome. 

If losing weight with PCOS turns out to be harder than you expected, even with the right diet, however, do not hesitate to talk to your doctor about getting some more help. This can come in the form of Metformin, hormonal contraceptives for those who are not trying to get pregnant, and bariatric surgery. The professional support of a dietitian can also help you see the PCOS weight loss results you need.