Before knowing the important foods that you need to focus on with PCOS, it is important to understand what PCOS is. Polycystic Ovarian Syndrome or PCOS is a very prevalent endocrine related disorder that hits women in the fertile period, so you need to come up with a PCOS diet plan to lose weight. PCOS comes with several symptoms and if not managed well, can give rise to a series of other risks like type 2 diabetes mellitus, heart risks, high cholesterol, hypertension among some.

What happens during PCOS?

Obesity and weight gain are the most common implications of PCOS. Since one of the major implications of PCOS is insulin resistance, a diet plan for weight loss that is low in carbs and high in protein has been found to be beneficial for many. In a normal body, insulin is released from the pancreas in response to the raised blood sugar level after meals so that it can help pack away these glucose molecules into the body’s cells.  However, in the body of a person with PCOS, there is insulin resistance and as a result, that is the body’s cells become less sensitive to the action of insulin which makes the body think that there isn’t enough insulin and thus it sends signals to the pancreas to release more insulin. 

This excessive release of the hormone insulin sets in action a hormonal imbalance and as a result there is weight gain, increased hair facial hair, cyst formations in the ovaries apart from hunger and cravings with a low blow to the metabolism.

That is why, practical and smart management of insulin levels in combination with lifestyle changes and a diet plan for weight loss help cope with the disease.

Suggested read – 5 Vitamins & Minerals to Add to Your PCOS Diet

The PCOS diet plan to lose weight: 

Just because there is weight gain does not mean only limiting calorie intake in a PCOS diet plan to lose weight and cutting off fat is going to really help. It might, but only so much. The real effective way is to try and get your body more acceptable to insulin by choosing low GI, high-fibre foods, good quality protein and limited but healthy fat. Here is a sample diet chart for weight loss. 

Suggested Read: Protein & PCOS – 3 Surprising Facts

Here is a sample diet plan for PCOS for a day.

Pre-workout diet plan:
PCOS Diet Plan to Lose Weight – 2 Options

Bananas/ Dates/ Chickoos

Post workout diet plan:
PCOS Diet Plan to Lose Weight – 2 Options

Protein shake

Breakfast diet plan:
PCOS Diet Plan to Lose Weight – 2 Options

2 eggs + 1 Cup grilled veggies with a whole grain toast

OR

Paneer bhurji with 1 Cup fruits and 2 whole grain rotis

Lunch as per diet chart for weight loss: 
PCOS Diet Plan to Lose Weight – 2 Options

Brown rice pulao with 1 cup curd a serving of fish or chicken

OR

2 rotis with 1 cup lentils and 1 serving of vegetables/ meat of your choice + 1 cup curd

Dinner as per diet chart for weight loss female: 
PCOS Diet Plan to Lose Weight – 3 Options

Grilled chicken/ fish 1-2 pieces along with 2 cups vegetables stir fried

OR

Brown rice khichdi+1 cup curd or paneer sabzi

OR

A big bowl of dal with 1-2 garlic bread toasted (whole grain)

Snack options for diet plan:
Fresh fruits (NO FRUIT JUICES), peanut butter on apple slices,  veggie sticks with home-made hummus, natural yoghourt, whole grain sandwiches, hard boiled eggs, unsalted nuts, dark chocolate (70%, 3-4 cubes a day.)

How does your diet plan affect PCOS?

People with PCOS are often found to have higher than normal insulin levels . Insulin is produced in the pancreas and helps cells in the body turn sugar (glucose) into energy. 

If you don’t produce enough insulin, your blood sugar can rise. If you have insulin resistance, your body tries to pump out high levels of insulin in an effort to keep blood sugar levels normal. High levels of insulin can cause your ovaries to produce more androgens, like testosterone. 

Suggested read – PCOS Indian Diet Plan Tips for Improving Fertility

Insulin resistance may also be caused by having a higher body mass index. Insulin resistance can make it harder to lose weight with your PCOS diet plan for weight loss or your diet chart for weight gain for females, which is why people with PCOS often experience this issue.

A diet plan for weight loss high in refined carbohydrates, like starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to manage. What to avoid in your PCOS diet plan to lose weight? 

Suggested read – Do you have PCOS? Here are the first few signs that can tell you!

What to avoid in your PCOS diet plan to lose weight? 

  • Avoid foods that are high in refined carbs like sugar, sugar syrups, white breads, ready to consume juices and beverages, bakery items, candies in your diet plan for weight loss 
  • In your diet plan, avoid processed meats, refined soy (You can eat soyabean just avoid the refined soy products) and processed cheese.
  • In your diet plan, also avoid unhealthy fatty foods, unhealthy fats like dalda/ vanaspati ghee, and processed snacks.

Suggested read – 4 Workouts for PCOS

Some further lifestyle changes to follow along with a PCOS diet plan for weight loss: 
  1. Along with merely following a diet plan, you can make some lifestyle changes to better manage PCOS symptoms. These changes include consistent exercise and daily physical movement. Many experts have concluded that getting 150 minutes of exercise in a week is ideal. 
  2. Consistent daily activity, taking in low amounts of sugar, and a low-inflammation diet plan can contribute towards weight loss, along with a diet plan for weight loss. Weight loss may help improve ovulation as well, so the two are interconnected. 
  3. PCOS can cause a huge amount of stress, so following daily stress reduction techniques (like regular deep breathing, yoga, or meditation) can help you calm your mind and connect deeply with your body. 
The Bottom Line regarding your PCOS diet plan for weight loss: 

If you have PCOS, it is easy to be frustrated and worried about managing symptoms. A diet plan for PCOS and making specific lifestyle changes can help improve your mood, and trying out clean, plant-based Ayurvedic solutions to the problem might help as well. 

Add OZiva Protein & Herbs for Women to Your Diet if your PCOS diet plan for weight loss is lacking in proteins. Also consider adding OZiva HerBalance for PCOS to help better manage your PCOS symptoms, help balance your hormones and improve your overall mood.

If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal, including helping you plan a better diet for PCOS or a diet plan for weight loss.

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