PCOS weight management

Key Points

• Losing weight with PCOS is difficult but possible with the right approach.
• Focus on whole foods, moderate carbohydrates, and high protein for weight management and hormone rebalancing.
• Working with a registered dietitian is one of the best ways to successfully lose weight and rebalance hormones with PCOS.

Struggling with PCOS weight loss? Feel like you’ve tried everything with little to no success? You’re not alone.

Managing weight with PCOS can be challenging, but it’s achievable.

Polycystic ovarian syndrome (PCOS) is a challenging condition affecting up to 15% of women. It is characterized by cysts on the ovaries, an irregular period or amenorrhea, and significant hormone imbalances. Many with PCOS struggle with weight and are overweight or obese.

With the right treatment, losing weight with PCOS and rebalancing your hormones is possible. Here are some guidelines for a PCOS weight loss plan.

Why people with PCOS struggle with weight

While it’s not entirely clear why, women with polycystic ovarian syndrome are more likely to be classified as overweight or obese than women without PCOS of the same age. It may be a combination of insulin resistance, genetic predisposition, and environmental factors.

Women with PCOS are also at greater risk of weight gain. One study shows women with PCOS, compared with women without PCOS, gain an excess of 2.6 kg (5.7 lbs) over 10 years.

The reproductive and metabolic symptoms of PCOS, including insulin resistance, hyperandrogenism, and more, tend to worsen with excess weight. Being overweight also puts you at greater risk of developing other health conditions like diabetes or heart problems.

With this in mind, many women need to lose weight to help improve their PCOS symptoms and boost fertility.

PCOS weight loss guidelines

Your PCOS weight loss plan will be similar to general weight loss guidelines: eat mindfully, focus on nourishing foods, and stay active. The difference is for those with insulin resistance.

With insulin resistance, it’s important to balance meals to prevent blood sugar spikes. Some people misinterpret this as a need for a low-carb diet, but carbohydrates remain an important part of the PCOS diet, especially fiber-rich ones.

Guidelines for losing weight with PCOS include:

• Reducing refined carbohydrates to improve insulin resistance, while focusing on non-starchy vegetables
• Prioritizing fiber to feel fuller for longer
• Exercising regularly, following the CDC guidelines for at least 150 minutes of moderate-intensity physical activity per week
• Eating balanced meals to avoid blood sugar spikes
• Nourishing your gut with prebiotic and probiotic foods
• Establishing a regular sleep pattern
• Regulating your stress levels 

The best way to know what to eat for PCOS weight loss is to work with a registered dietitian (RDN). Your RDN can tell you how much to eat and when, taking the guesswork out of weight loss. If you are trying to get pregnant, your RDN will offer additional guidance to help prioritize fertility.

Find a qualified PCOS dietitian through Fay.

What is the best diet for PCOS weight loss?

Foods that support weight loss with PCOS include:

• Fruits and vegetables with a low glycemic index, such as leafy greens and non-starchy vegetables
• Legumes
• Whole grains
• Low-fat dairy in small quantities
• Fish high in fatty acids
• Lean meat and poultry
• Healthy fats from olive oil, olives, fish oils, pumpkin seeds, sunflower seeds, and almonds

Find more guidelines on how to eat for PCOS here.

Meal ideas for PCOS

Meals for rebalancing hormones should be protein- and nutrient-forward. This means you should base your meals off of a protein source and at least one or two fruits or vegetables. Meals should be moderate in both fat and carbohydrates to help keep your blood sugar balanced.

Those with PCOS are also likely to have low-grade chronic inflammation. To reduce and prevent inflammation, focus on healthy fats, whole grains, pre- and probiotics, and seasonal produce. You can learn more about effective anti-inflammatory diets here.

Easy PCOS meal ideas include:

Breakfast:

• Greek yogurt with fresh or frozen berries and a sprinkle of granola
• Omelet with fresh vegetables and a piece of toast or roasted potatoes
• Smoothie with frozen fruit and protein powder

Lunch:

• Salmon and avocado toast
• Chopped salad
• Tuna salad with crackers

Dinner:

• Roasted chicken and potatoes with a side salad
• Baked or grilled fish with roasted vegetables
• Shrimp curry

It’s advisable to limit saturated fats, full-fat dairy, refined grains, added sugars, high-sodium foods, and processed foods. Items like red meat, ice cream, cakes, candy, soda, processed meats, and fast food can increase inflammation and cause other issues.

Looking for more PCOS meal ideas? Connect with a registered dietitian with Fay now. Your RDN can provide plenty of nourishing meal ideas that satisfy while meeting your goals

Supplements for PCOS weight management

Several supplements exist to help rebalance PCOS hormones and potentially lose weight. 

Metformin is one of the most popular insulin resistance medications and is used for both diabetes and PCOS. It has been found to improve insulin resistance, menstruation, and ovulation. It can also reduce androgen levels and have metabolic benefits which could contribute to weight loss. 

D-Chiro and Myo-inositol are other insulin resistance treatments that are just as effective.

Find a Dietitian Specializing in PCOS Weight Loss

Confused by PCOS weight loss and how to treat the condition? You’re not alone. PCOS can be a stressful and challenging condition to navigate. But with a qualified dietitian by your side, you can achieve significant improvements and work toward successful weight loss.

Working with a PCOS dietitian takes the guesswork out of managing PCOS. Your dietitian, as an expert in how food impacts hormones, can help you develop the right meal plan to meet your goals and improve symptoms.

Best of all? All Fay dietitians work with health insurance. This means you can get top-quality PCOS nutrition counseling for as little as $0 per session.

Connect with a PCOS dietitian today through Fay.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.