The Best Diet for PCOS & Weight Loss

To achieve this, find an optimal weight loss diet when you have PCOS Learn how to eat the ideal foods and lead the correct lifestyle which can balance the hormones, reduce the symptoms as well as maintain weight loss.

PCOS diet that works best to lose weight:

• PCOS (polycyclic ovary syndrome) is considered to be among the most widespread hormonal diseases in women of reproductive age. Weight gain and inability to lose weight are common problems, coupled with such symptoms as irregular periods, acne, and hair growth. This is due to the close association of PCOS with insulin resistance, hormonal imbalances and inflammation- all of which influence metabolism.

• The silver lining is, women with PCOS can take some changes in diet and lifestyle and be able to manage the symptoms, balance the hormones and lose weight without supplements or medications. In this guide, we are going to unpack the best diet strategies in overcoming PCOS weight loss as well as practical tips to simplify the process.

Why Weight Loss can be Difficult with PCOS

• In women with PCOS, it is more difficult to lose weight due to:

• Insulin Resistance: The body does not process insulin well and therefore boosts blood sugar level and fat retention.

• Hormonal Imbalance aka Increased Belly Fat and Cravings could occur due to the high level of androgens (male hormones).

• Decelerated Metabolism-As a result of PCOS, a substantial number of women have slower metabolism, which means that they expend considerably fewer calories than others during the inactive state.

• Inflammation - Non-resolving low grade inflammation exacerbates symptoms and weight retention.

• This is because they should adhere to a particular diet plan that is recommended on PCOS and not just an ordinary weight loss diet.

Optimal Dietary Strategies of PCOS Weight Loss

All diets are not the same when it comes to PCOS. These are some of the best:

1. Low GI Diet

• A low GI diet is centred around foods that won’t rapidly raise blood sugar. Since lack of insulin sensitivity is a major issue in PCOS, stabilizing your blood sugar is important.

• Best things to eat:

• Quinoa, oats, brown rice whole grains...

• Nuts (legumes - lentils, beans, chickpeas)

• Non Starchy Vegetables (broccoli. spinach cauliflower)

• Fruits with low sugar intake ( berries, apples, pears)

• Diet to avoid

• White bread, baked goods and ALL refined carbs

• Sugary drinks

• Processed snacks

2. High Protein Moderate carb diet

• Protein makes you feel fuller longer, makes curbing a craving feel easier, and helps maintain muscle. Combination of protein with moderate healthy carbs becomes very helpful to women with PCOS.

• Protein sources that are good:

• Eggs

• Chicken and lean meat

• Greek yogurt

• Legumes, tofu and tempeh

• This diet has the advantage of regulating is the insulin and avoid over eating.

3. Anti-Inflammatory Diet

• PCOS symptoms can be aggravated due to inflammation and, therefore, the anti-inflammatory foods can assist.

• Include more:

• Oily fish Salmon, Sardines and Mackerel.

• Olive and avocado

• Broccolli

3.SUPLEMENTOS NUTRICIONAL

• Herbal tea as well as a green tea

• Reduce:

• Processed meats

• Trans fats

• Wraps,fried foods

4. Mediterranean Diet

• Those who recommend various diets as PCOS-friendly diets tend to agree that the Mediterranean diet is one of the best candidates since it is full of wholesome foods, good fats, and fiber.

• Key components:

• The foundation is vegetables and fruits

• Legumes and Whole grains

• Good oils such as olive oils and nuts

• Limit the number of fish, chicken and dairy

• Minimal red meat, candy

5. Intermittent Fasting (IF)

• Intermittent fasting works well on some women with PCOS. This includes taking a meal within a specific time frame (such as 10 am 6 pm) and fasting the rest of the time.

• In PCOS, the advantages of IF are associated with:

• Make insulin more sensitive

• Refine the hunger hormones

• May shrink belly fat

But it is not effective to every person and most particularly those with fluctuating blood sugar levels. It is recommended to see a doctor prior to using IF.

The most effective foods to shed PCOS weightThe Resultant Foods to Lose PCOS Weight

• In order to simplify your eating the following are the types of food that would always be your favorites:

• Fruit: Berry, cherry, Apple and orange

• Chicken, turkey, fish, egg, Greek yogurt, legumes

• Good Fats: olive oil, avocado and almonds, and, chia seeds and flaxseeds

• Whole Grains: Barley, oats, quinoa and buckwheat

• These are the foods which will balance the blood sugar level, diminish hunger and eradicate inflammation.

• Nutrition consultation: no food foods

Some of the foods exacerbate PCOS and cause weight loss to be harder:

• White bread, pasta, pastries Sweet food

• Saccharized juice and candy

• Ingredients which are processed (sausage, bacon, hot dog)

• fried and packed junks

• Over consumption of the milk products and red meat

• High amounts of serotonin are damaged via artificial sweeteners

Tips on Lifestyle to Aid PCOS Weight Loss

• Lifestyle, together with diet, is an immense method of dealing with PCOS:

1.Regular Exercise

• Yoga cardio and weight Training does More then keep you Fit Hebemon enhances hormone balance and activate metabolism. Aim for a minimum of 150 minutes of exercise each week – it can be split across your choice of activities to ensure it stays fun and achievable.

2. Manage Stress

• Cortisol is raised because of high stress which compounds insulin resistance. Consider meditation or deep breathing, or journaling.

3. Get More Sleep

• Bad sleep amplifies the desire and gain weight. Aim to sleep 7-9 hours at night and good quality sleep in that.

4. Stay Hydrated

• Hydrating well helps digest, to deflate, and boost metabolism.

5. Portion Control

• Portion sizes of healthy foods can also make one gain weight. Be mindful eating.

Losing weight with PCOS is not easy, but possible under the right type of nutrition, and lifestyle habits. A low-GI, high-protein, and anti-inflammatory diet together with a regular exercise regime and stress management can make women lose weight healthily and maintain an overall better state.

Keep in mind, that there are no universal solutions. The most effective thing is to tune to your body, introduce changes gradually, and remain consistent. The habits will ease PCOS symptoms over time and improve long-term health.

Download the Fitoja App now to have a personalized diet plan and expert advice in controlling PCOS and losing weight in a healthy way!