Weight loss with PCOS is difficult beyond description. Way beyond the adjectives of herculean task, uphill climb and all others that you can use. Hence, I prefer not to use any adjectives. It’s tough alright! In fact, losing mind, hope and patience happens much sooner than losing weight in PCOS. I witness my PCOS patients struggle with weight loss every single day.
PCOS is a complex metabolic disorder which makes weight easy to gain and hard to lose. After years of working with PCOS patients, I would like to share 3 diet rules that work for real. Here are three rules that have worked for every single PCOS patient that I have worked with for healthy, sustained and successful weight loss.
- Breakfast matters
When you eat your breakfast is as important as what you eat for breakfast! Eating your breakfast within 30-45 minutes of waking is extremely important for optimum insulin functions and weight loss (Insulin resistance- an imbalance of insulin functions is one of root causes behind PCOS). Include plenty of whole grains, good serving of protein and vegetables in your breakfast.
- Eating and not starving is what makes you lose weight
Cutting down on food intake in the name of calories is one of most common and damaging move made by women with PCOS. Reducing food intake worsens insulin imbalance and leads to more weight gain especially around the mid-section. Also, it reduces energy levels, triggers hunger pangs and fosters unhealthy binging.
Eating healthy food every three to four hours is the key to lose weight in PCOS. For adopting this habit preplanning your meals is must! Plan your one day or one week worth meals and shop for groceries accordingly to adopt this most important PCOS diet rule.
- Superfoods Rule
Super foods are foods rich in anti-oxidants, minerals and vitamins. They give your health that extra boost which is needed to overcome imbalances especially in PCOS. Include as many superfoods as possible in your daily diet to experience a natural, steady and sustainable weight loss. Superfoods that are a must have for weight loss in PCOS are:
- Avocado (1/5th of a medium size fruit every day)
- Walnuts ( 12-14 halves per day , better had in the evening)
- Millets (Foxtail millet, Finger millet, Pearl millet)
- Probiotic foods– Yogurt, buttermilk, kefir, tofu, tempeh, kombucha etc. and other fermented foods like Idli, dosa, dhokla, sourdough bread etc.
Apart from these diet rules for PCOS weight loss, avoiding problem foods like wheat, milk, white sugar and junk foods is equally important. Also, regular workout and Yoga should be planned depending on individual body type and feasibility.
Yo- yo diets, weight loss programs promising near magical weight loss, boot camps and what not- short term solutions DO NOT work and are not recommended for PCOS. Keep it simple and feasible when it comes to weight loss. Also, remember that weight loss is a part of being healthy and not the definition of health itself. Make your weight loss in PCOS a memorable journey that you enjoy and feel good about!