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PCOS Diet Plan: How to Lose Weight with PCOS

PCOS Diet Plan: How to Lose Weight with PCOS

Weight gain is a common among women suffering from PCOS. So, if you are wondering how to lose weight with PCOS and looking for an effective solution to your weight gain problem, this PCOS weight loss diet is just right for you!

How to Lose Weight with PCOS Fast

A woman suffering from PCOD/PCOS is also likely to experience a number of other health issues such as high insulin levels, inflammation and weight gain. So what are the reasons behind these health problems? During PCOD a woman’s body begins to produce high levels of a male sex hormone called androgen. In excess amounts, this hormone can lead to excess body hair growth, skin rashes, irregular periods and weight gain.

Weight gain is one such PCOS symptom which is experienced by a majority of PCOD/ PCOS patients worldwide. Excess weight can often contribute to the origin of a number of health issues. Similarly, being obese or overweight may increase a woman’s risk of developing from PCOD.

Weight gain and body fat affect both men and women differently. Women tend to gain body fat around the hips, arms and thighs and men on the other hand gain fat around the abdomen. However, during PCOS, weight gain is triggered by androgen and that is why women affected by PCOD tend to gain weight around the abdomen and have an apple-shaped body.

PCOD/PCOS Weight Loss Diet Foods

Weight gain and body fat can be difficult to deal with and get rid of when you are a PCOD patient. But you don’t need to go to extreme lengths such as crash-dieting or starving yourself to lose weight. All you need to do is follow the right kind of diet and you will be able to lose weight quickly and naturally. Here is a list of PCOD-friendly foods that will help you know how to lose weight with PCOS, as well as manage your symptoms better.


Blood sugar levels have a direct impact on one’s BODY weight as well as appetite. So, PCOS patients tend to have an increased appetite as they suffer from high insulin levels which lead to unwanted weight gain.

Cinnamon is a powerful detoxifying agent which helps balance blood sugar levels and also helps curb one’s appetite. A regular consumption of cinnamon can help get normalize blood sugar levels and help a check on weight gain. Cinnamon can be consumed in the form of tea or even sprinkled on top of fruits or salads.

Green Leafy Vegetables

Green and leafy vegetables form a vital part of any healthy pcos weight loss diet. They are in rich in healthy anti-oxidants which help detoxify your body, boost metabolism, and aid healthy and natural weight loss.

So include a variety of green leafy vegetables such as spinach, broccoli, cabbage, cauliflower etc. into your daily diet. They will help boost metabolism and are also known to improve thyroid function in PCOD patients.

Deep-coloured Vegetables

Bright coloured vegetables help make food look interesting and more appetizing, and also provide the body with a ton of health benefits! These vegetables are high in healthy antioxidants which help reduce levels of oxidative stress in PCOD patients and thus help combat depression which are common causes behind weight gain. So include a variety of bright coloured vegetables such as capsicum, beetroot, carrot, tomatoes etc. into your daily diet right away!

apple cider vinegar Apple Cider Vinegar

Apple cider vinegar is a powerful detoxifying agent, as well as a weight loss superfood. While helping you manage your PCOD symptoms better, a daily consumption of this drink will also help you lose weight naturally. You can also mix apple cider vinegar with fresh fruit and vegetable juice for better results.

Oily Fish

Fish are a good source of protein and Omega-3 fatty acids. Since PCOD patients are more likely to develop high cholesterol problems, they should certainly add more fish to their diet. Salmon, mackerel and tuna are high in Omega-3 fatty acids which combat bad cholesterol (LDL) and boost good cholesterol levels (HDL). Ensure you add at least 1 of these healthy fish options in your weekly diet.

Beans & Legumes

Beans, legumes and lentils are non-starchy in nature and have a naturally low Glycemic index, making them an ideal food for PCOD patients. A regular consumption of lentils can keep a check on high blood glucose levels, as well as weight gain.

fresh fruitsFresh Fruits

Fruits are loaded with healthy antioxidants, vitamins, and minerals which help detoxify your body and in turn, help you lose weight quickly and naturally. However, make sure you include low glycemic index fruits into your diet such as apples, guava, berries etc.

Also, women suffering from PCOD are likely to suffer from skin rashes and acne. A daily consumption of fruits such as watermelons, oranges and lime can help improve one’s skin condition and combat acne.

Fenugreek Seeds

Fenugreek or methi seeds are excellent blood glucose regulators. Fenugreek seeds, when consumed on a daily basis can help lower high blood sugar levels naturally. While helping you lose weight, fenugreek is also known to promote heart health.

Fenugreek seeds can also be consumed in a powdered form and added to smoothies, salads, or even fresh fruit and vegetable juices. They are also a well-known home remedy for gastrointestinal problems.

Foods To Avoid if You Have PCOS

Food provides nutrition to our body and also provides our body system with various mental and physical health benefits. While all food is good and nutritious, some can have an adverse and negative impact on a PCOD patient’s health. Therefore, one must be particularly careful regarding what PCOD diet foods ones add into their daily meal plan.

Here is a list of foods which a PCOD patient must avoid.

  • High GI fruits & vegetables
  • Dried fruits
  • Dairy products
  • Soy-based foods
  • Fatty meat
  • Caffeine
  • Alcohol
  • Processed foods

How to Lose Weight with PCOS Naturally

If you’re wondering how to lose weight with PCOS fast, this weight loss diet chart can help! A personalised PCOD diet and health plan can help you manage your PCOD symptoms and weight much better! So here is a brief 1-day pcos weight loss diet for you!

Upon Waking Up

  • 2 glasses of water with 1/4 tspn cinnamon powder


  • 2 egg whites + salad + 1-2 toast


  • 1 cup green tea + 1 fruit

mixed salad


  • 1 – 2 whole wheat or multigrain rotis + 1 bowl green leafy vegetable + 1 bowl raw salad + 1 bowl curd/buttermilk


  • 1 cup tea/coffee (without sugar) + handful of roasted chana


  •  1 glass tomato juice


  • 1 – 2 whole wheat or multigrain roti or 1 bowl brown rice + 1 bowl vegetable + 1 bowl raw salad + 1 bowl moong sprouts

Stop letting weight gain control your life. Learn how to lose weight with PCOS naturally through a personalised PCOS diet plan! Health Total can help! Our PCOS management plan will help you manage the symptoms effectively and naturally through simple diet and lifestyle changes. Give us a call on toll-free number 18002660607 to sign up for a FREE consultation with our PCOS health experts today!

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