10 Foods to Avoid for PCOS Weight Loss

The intake of artificial sweeteners promotes the release of insulin from the pancreas which in turn increases the levels of insulin in the blood. Women with PCOS commonly face the problem of insulin resistance which can be aggravated with the intake of artificial sweeteners. It also increases the risk of weight gain which can be a dangerous issue.

Yes, fried foods are considered bad for PCOS since the saturated fats increase estrogen production and worsen your PCOS symptoms. Fried foods contain a lot of saturated fat which leads to weight gain, type 2 diabetes, and other chronic conditions. It is advised to refrain from eating fried foods in large quantities if you have PCOS.

Sugar-free drinks like herbal tea, unsweetened fruit juices, apple cider vinegar, amla juice, aloe vera juice, and fenugreek seed water are beneficial for women with PCOS. Drinks with organic herbs and fiber-rich proteins may prove the best home remedy to reduce symptoms of PCOS. However, many products in the market can claim to be sugar-free which may contain artificial sweeteners in large quantities.

A big “NO” to fried chicken if you have PCOS. Fried chicken can cause inflammatory reactions in women with PCOS. Skinless chicken in the form of curries, boiled, grilled, and baked forms are considered healthy and nutritious. Chicken is a rich source of proteins that helps in the effective management of insulin resistance. Fried chicken may be one of the major factors behind obesity.

Red meat should be strictly prohibited if you are diagnosed with PCOS. Red meat contains high amounts of saturated fats which can ramp up inflammation and reduce the levels of progesterone in the body. Bad fats increase the severity of PCOS symptoms. Any food that causes inflammatory responses is bad for PCOS. Opt for organic, grass-fed meats in limited quantities.

Lean meats like skinless chicken, turkey, and fish like salmon, sardines, mackerel, cod, and shrimp are good to eat during PCOS. Lean meats are low in fat unless it is fried, and high in protein which may aid in weight loss. A protein-rich diet keeps you fuller for a longer time, thus reducing the intake of refined and processed foods. Avoiding red meat is advisable with PCOS.

Dairy products are not recommended for women with PCOS, but it is not necessary to strictly avoid them. Women with PCOS tend to develop insulin resistance which is possible with the intake of dairy products. Dairy products contain significant amounts of fats and carbohydrates that stimulate insulin growth factors. Limited consumption of fat-free dairy is allowed.

Consumption of red meat can make PCOS worse as it is a rich source of saturated fats which can contribute to inflammation and weight gain. Red meat lowers progesterone levels which is a vital hormone during pregnancy. Women with PCOS need a good source of healthy fats like omega-3 fatty acids and foods rich in PUFA.

A healthy diet with regular physical exercise can help you shed extra weight in a short period with PCOS. PCOS causes fluctuations in blood sugar levels and imbalances in hunger hormones which can lead to eating disorders like binge eating. Cardio exercises like cycling, jogging, swimming, and brisk walking can help lose weight faster.

Saturated fats are not considered beneficial for PCOS patients. However, the intake of saturated fats in the form of cheat meals should be <10% of the total calorie intake. Replace your saturated fat consumption with unsaturated fats like PUFA, MUFA, and omega-3 fatty acids that provide numerous benefits to the body.

Coffee contains high amounts of caffeine which reduces insulin sensitivity and increases blood glucose levels. This can be detrimental to PCOS conditions. Coffee intake also rises the levels of estrogen and causes hormonal imbalances. 1-2 cups of coffee may not pose a severe impact on PCOS weight loss. Excessive intake of coffee (more than 300-400 mg of caffeine per day) may even cause fertility issues.

Egg yolks are rich in omega-3 fatty acids, folate, iron, vitamins A, D, and E, choline, and thiamine and it is good for women with PCOS. Eggs are wonderful sources of proteins and they assure the availability of essential amino acids to the body. The omega-3 fatty acid content of egg yolks reduces inflammation, lower androgen levels, and supports a healthy pregnancy.

Rice is a warehouse of simple carbohydrates which can exacerbate the symptoms of PCOS. Fried rice and fast foods contain saturated and trans fats that prove to be unhealthy for women with PCOS.  Fried rice can be eaten in small quantities to reduce the worsening of the symptoms and prevent the risk of diabetes. Instead include lots of vegetables in the form of sabzi, salads, and curries.

Processed meats like sausages, hot dogs, and hamburgers are not good for patients with PCOS. It contains saturated and hydrogenated fats increasing the synthesis of estrogen which worsens the PCOS symptoms. Regular consumption of processed meat leads to weight gain and obesity.

Saturated fats can be extremely detrimental for women with PCOS. Saturated fats are widely present in fried foods, butter, margarine, red meats, processed meats, and packaged foods. Saturated fats promote inflammation and raise the risk of acquiring obesity and diabetes. Swap to healthier options like fresh fruits, vegetables, lean meats, and sources of healthy fats like olive oil, avocados, and fish.

Soy consumption is not advisable for PCOS patients as soy consumption may raise serum estrogen levels and cause thyroid disorders. Soy contains high amounts of isoflavones that function similarly to human estrogen with weaker effects. Some studies suggest eating soy reduces testosterone levels, LDL levels, total cholesterol, oxidative stress, and inflammatory markers. 

Yes, avoiding caffeine is advised for PCOS. Caffeine worsens PCOS symptoms with increased levels of cortisol which raises insulin and suppresses the production of progesterone. Excess caffeine consumption in the form of coffee, dark chocolates, and sports drinks leads to higher levels of estrogen in the follicular phase of the menstrual cycle.

Yes, sugar should be avoided in PCOS conditions. Consuming too many sugary foods rises blood glucose levels and reduces insulin sensitivity. Excess sugar intake may lead to obesity and diabetes. Limiting sugary drinks, desserts, and foods with added sugars is beneficial in controlling the symptoms of PCOS. Choose healthier alternatives like jaggery, honey, and palm sugar to control the cravings for sugary foods.

Overnight soaked fenugreek water, herbal teas like cinnamon tea, turmeric tea, ashwagandha drink, licorice drink, aloe vera juice, spearmint tea, apple cider vinegar drink, and unsweetened amla juice are some of the healthy drinks to lose weight with PCOS. Add fruit-infused water and detox drinks to the menu for a twist that is also flavorful and thirst-quenching.

Foods rich in refined carbs like white rice, white bread, pasta, cakes, cookies, pastries, waffles, pizza, and foods that contain white flour should be avoided with PCOS.  Refined carbs cause a rapid rise in blood sugar levels and imbalances in insulin secretions which alters insulin sensitivity. Opt for complex carbohydrates available in vegetables, lentils, whole grains, and brown rice to maintain a healthy weight and improve the PCOS symptoms.

Women with PCOS often face insulin resistance as the main problem. Weight gain and obesity are the main factors that contribute to the development of PCOS. Fried foods like potato chips, fried meat, and poultry, foods rich in saturated fats, highly sugary foods, processed meats, processed foods like cakes, cookies, and pastries, refined foods, and sodas make you gain weight with PCOS.

Foods rich in complex carbs, high in fiber, and less processed take time to release glucose in the bloodstream. This causes a steady rise in blood glucose levels and aids in improved insulin sensitivity. Whole fruits, fresh vegetables, whole grains, beans, lentils, brown rice, oats, millet, and quinoa are the best examples of complex carbohydrates to be included in the diet. 

Red meats like mutton, hamburgers, steaks, hot dogs, and luncheon meats are to be avoided with PCOS. The presence of unhealthy fats in these types of red meats stimulates estrogen production which can worsen your PCOS symptoms. Intake of red meats also causes inflammation and obesity problems. Stick to lean meats like skinless chicken, turkey, and fish if you are a regular nonveg eater.

Consuming foods rich in fiber and proteins can aid in effective weight reduction for women with PCOS. Reducing the intake of simple carbohydrates, processed foods, and saturated fats helps in managing PCOS symptoms. Fermented foods and probiotic foods improve the healthy gut bacteria that play a role in weight management. Mindful eating and regular exercises help to lose weight and significant improvements in insulin sensitivity.