How to Lose Weight With PCOS: Diet, Foods, and Tips


  • To drop some pounds with PCOS, you need to select meals which might be low in carbs, gluten, and dairy.
  • Due to the elevated insulin resistance in girls with PCOS, it’s best to restrict sugar.
  • Shedding extra weight might help you cut back a few of the signs of PCOS.
  • Go to Insider’s Well being Reference library for extra recommendation.

An estimated 80% of girls with polycystic ovarian syndrome (PCOS) are chubby or


Analysis exhibits that overweight girls with PCOS can have extra extreme signs and after they

drop some pounds
they see a lower in signs, together with improved fertility, a extra common cycle, improved insulin and levels of cholesterol, and fewer extra hair development and pimples.

Insider spoke with Natasha R. Chinn, MD, FACOG, OB-GYN and companion at Brescia and Migliaccio Ladies’s Well being for tips about tips on how to drop some pounds with PCOS.

PCOS weight reduction eating regimen

There is no one universally really helpful eating regimen however analysis appears to point {that a} high-protein, low carb eating regimen constantly works not just for weight reduction but additionally sure PCOS signs. 

In a single small 2005 examine, printed in Diet & Metabolism, 5 girls who adopted a low-carb,

ketogenic eating regimen
for six months misplaced a median of 12 % of their physique weight and in addition noticed an enchancment of their insulin sensitivity and decrease ranges of testosterone.

And a 2012 examine printed within the Journal of the American Faculty of Diet discovered that chubby and overweight girls with PCOS who adopted a low-calorie eating regimen misplaced weight over three months — however the group who ate a low-cal eating regimen with meals excessive in protein and low on the glycemic index additionally noticed higher enchancment in different areas, like insulin sensitivity.

For her half, Chinn says that whereas the information cannot level to 1 specific eating regimen, clinically she’s seen success when her sufferers have a eating regimen low in gluten, sugar, and dairy. “After they remove or decrease these from their diets even earlier than I see important weight launch, typically occasions their pimples, psychological acuity, temper are all improved.”

She additionally advises sticking to ingesting water all through the day, “consuming 8-11 servings of inexperienced leafy greens per day,” selecting wholesome fat (like avocado or wild salmon), and consuming just one to 2 servings of fruit per day as a result of sugar content material. “Insulin resistance is normally elevated in girls with PCOS. Thus, sugar will not be processed in the identical method that it’s in girls with out insulin resistance which makes weight reduction tougher,” she says. 

Insider’s takeaway

Chinn recommends making life-style adjustments like lowering carbs since many ladies with PCOS have insulin resistance and subsequently an uptick in type-2

danger. “That is the healthiest method for each weight launch and upkeep and a way of life change which is able to solely improve their well being sooner or later.”