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PCOS is a hormonal imbalance in women that leads to irregular menstrual cycle, fertility issues and cysts in the ovaries. It affects 1 in 10 women worldwide. It is a complex condition where the ovaries produce an excessive amount of androgens (male hormones), particularly testosterone.
These hormones are usually present in women in small amounts, but with PCOS, their levels are at an alarmingly high rate.
One of the puzzling facts of PCOS is that it both causes and can be caused by weight gain. And, finding the best diet for PCOS weight loss is crucial to managing the condition.
Symptoms Of PCOS
Common symptoms of this disorder include:
- Irregular periods
- Absence of ovulation
- Obesity/weight gain
- Acne
- Hirsutism
- Scalp hair loss
There are a lot of questions related to PCOS and dealing with its symptoms.
Can PCOS cause weight loss? (On the contrary, it leads to weight gain).
Can PCOS make me infertile?
Will I ever lose the weight I’ve gained from PCOS?
Will yoga help? What is the best diet for PCOS weight loss?
Here, we demystify everything related to PCOS and weight loss with PCOS weight loss tips, a nutritious diet for PCOS and weight loss.
The Ideal PCOS Diet
The best diet for PCOS weight loss targets inflammation and will help reduce it.
(Inflammation is the body’s defence mechanism which flares up when it detects all is not well).
Inflammation can be positive and negative.
On one hand, it helps your body defend itself from infection and injury – but a constant or chronic state of inflammation leads to weight gain and disease.
1. Low Glycemic Index
The glycemic index is a value assigned to foods based on how slowly or quickly those foods cause an increase in blood glucose levels. Low GI foods take longer, while high GI foods cause a spike in blood glucose.
Low GI foods are also known as low and slow carbs – like oatmeal and whole grains.
The body digests foods with a low glycemic index more slowly, meaning they do not cause insulin level spikes like other foods – such as white milk bread.
The best diet for PCOS weight loss is one which is low GI.
Foods in a low GI diet include whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other unprocessed, low-carbohydrate foods.
Add more fibre to your diet as it helps to maintain blood glucose levels by slowing down glucose absorption.
2. Omega 3 Fatty Acids
Omega 3s are essential fats that help build and maintain a healthy body.
The body is not capable of making these fatty acids, so we must obtain them from the foods we eat.
Omega-3 Fatty Acids are a superfood and a boon l for women who suffer from PCOS.
They improve fertility, regulate hormones, balance insulin sensitivity and can even reduce and manage hirsutism or excessive facial hair growth.
Omega 3s is an essential part of the best diet for PCOS weight loss.
You can find them in plant sources like walnuts, flax seeds, chia seeds and avocados. If you are a non-vegetarian, you can opt for fatty fish like mackerel, sardines and salmon, or take supplements.
3. Vitamin B
Vitamin B is an important vitamin that supports detoxification in the body.
How? Through the liver.
The liver processes the hormones and toxins and metabolises them, and Vitamin B helps the liver carry out this function.
Since women with PCOS have high oestrogen levels, the best diet for PCOS weight loss will help lower these levels with the help of foods rich in Vitamin B.
B Vitamins are also needed to metabolise carbohydrates, fats, and proteins, further aiding in weight loss.
Good sources of B-Vitamins include dark leafy greens, eggs and whole grains.
4. Zinc
Zinc is a must-have if you are creating the best diet for PCOS weight loss for yourself. to regulate the menstrual cycle and fertility.
It helps in correcting PCOS symptoms such as irregular ovulation, weight gain and acne.
It also reduces the effects of high testosterone, including hirsutism and hair loss.
If your zinc levels are low then you can supplement it with zinc acetate, zinc gluconate, zinc sulfate, zinc citrate, or zinc monomethionine. (Avoid zinc oxide or zinc picolinate as these are not absorbed well by the body.)
The best natural sources of zinc include bajra, amaranth or rajgira, pumpkin seeds, sunflower seeds, cashews, almonds, and whole grains.
PCOS Diet Chart
This is one of the simplest and among the best diet for PCOS weight loss and general well being you can follow.
- 9 am: 1 litre water + 1 tsp moringa powder + 8 soaked almonds + 4 soaked walnuts
- Breakfast: Moong dal cheela + mint chutney
- Mid-morning: 1 bowl pomegranate + sabja seeds (holy basil seeds)
- Lunch: 2 bowls seasonal sabzi + 1 amaranth roti
- 4 pm: 1 tbsp pumpkin seeds + 1 apple
- 6 pm: Beetroot, tomato and cucumber salad
- Dinner: Vegetable khichdi
- Bedtime: 1/2 tsp ashwagandha + 1/2 tsp coconut oil + warm water
You can also add a green juice to your menu if you suffer from PCOS.
Green juices made with dark leafy greens and citrus are a good source of vitamins and iron.
You can also try aloe vera juice – it is both hydrating and lubricating, making it a great way to remove toxins and chemicals from the system.