The 10 foods to avoid for PCOS weight loss also help to lower androgen levels and cholesterol, regulate the menstrual cycle, and improve insulin sensitivity.
- Refined foods such as white rice, white bread, pasta, white rice, biscuits, cookies, and cakes
- Sugary foods, energy drinks, sodas, milk/chocolate, candy, and sweetened fruit juices
- Instant noodles, packaged pasta/soup mix, commercial salad dressing, and seasonings
- Fried foods, saturated fats, potato chips, microwave popcorn, and salted pretzels
- Bread, baked goods, crackers, pasta, and cereals made from refined flour
- Full-fat dairy, Ice cream, pudding, yogurt, and custard
- Starchy vegetables (white potatoes, corn)
- Soy products (Edamame, Tofu, soy milk)
- Red meat and processed meat
- Frozen meals and snacks
- Artificial sweeteners
- Granola, cereal bars
- Chicken broth, stock
- Dried fruit
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Table of Contents
Avoid refined carbs for PCOS weight loss
Refined carbs are the major enemies of PCOS. Refined carbs are high in empty calories and fat, contributing to weight gain and other health problems related to obesity.
White bread, white rice, cakes, biscuits, pastries, donuts, noodles, processed grains, and added sugars are some of the foods high in refined carbs. Regular intake of these foods may lead to diabetes and insulin resistance.
Refine grains lack their outermost layer which is an excellent source of fiber and essential micronutrients. All the fiber, vitamins, and minerals are removed in the process of refining leaving behind carbohydrates and small amounts of protein.
Refined carbs create a sudden spike in insulin levels immediately after the ingestion of food. Choose whole foods to avoid health complications and improve PCOS symptoms.
Avoid caffeine for PCOS weight loss
Overproduction of the stress hormone, cortisol by the adrenal glands may affect the nervous system of women with PCOS problems. Avoiding caffeine-rich foods like coffee, tea, energy drinks, chocolates, and colas is advisable during PCOS.
High levels of cortisol can affect estrogen levels, sleep, and mood. Swap your caffeinated drinks with detox drinks and green tea to manage your cortisol levels during times of stress.
A decrease in insulin sensitivity and a rise in blood glucose levels are noticed with caffeine intake. Consumption of coffee 3 times a day increases the risk of miscarriage by 74%. Coffee depletes magnesium and other vital minerals essential for hormonal balance.
Large doses of caffeine intake can cause increased heart rate, restlessness, insomnia, and nervousness in women with PCOS. Caffeine is considered unsafe when taken in high amounts.
Avoid fried foods for PCOS weight loss
Fried foods are high in saturated and trans fats. These fats stimulate estrogen production and can worsen PCOS symptoms. Fried foods are inflammatory and increase the risk of weight gain, diabetes, and certain cancers.
Fried foods are the pathway for gastric problems and bloating. It also causes blood sugar levels to rise and alter insulin levels. It is recommended to avoid all kinds of fried foods to manage your PCOS.
Avoid red meat and processed meat for PCOS weight loss
Red meats like steaks and hamburgers are high in saturated fats and lower the progesterone hormone levels in the body which is the main hormone essential for pregnancy and menstrual cycles.
The saturated fats present in red meats are pro-inflammatory in the gut. Unhealthy fats contribute to weight gain and worsen the symptoms of PCOS. It is advised to stay away from red meats during PCOS conditions.
Processed meats like sausages, salami, and luncheon meat are highly inflammatory and high in saturated fat. Processed meats are also rich in nitrates and sodium.
The health of the reproductive system can be maintained by choosing lean meats like chicken, turkey, and fish. Processed foods contain preservatives and harmful chemicals that destroy the gut microbiome.
Avoid sugary drinks for PCOS weight loss
Sodas, carbonated beverages, milkshakes, and sweetened fruit juices are some of the sugary drinks to be avoided in PCOS conditions.
The sugars in these drinks get digested rapidly in the body and raise the glycemic index sharply. The extra calories are stored as fat around the organs in the body.
It alters testosterone levels and causes an increase in insulin release. Bloating and mood swings can also result from high sugar levels. Sugar cravings increase during PCOS due to higher insulin levels.
33% of the daily total sugar intake comes from sugary beverages and sodas. Act smart while selecting the foods for sugar-free and fat-free versions.
Enjoy the sweetness of sugars that are naturally present in fruits and vegetables. Restricting sugars improves cardiovascular health and helps in managing weight.
Avoid dairy products for PCOS weight loss
Dairy products are rich in carbohydrates and saturated fats, increasing blood glucose levels and stimulating insulin growth factors.
Women with PCOS are prone to acne which is caused by the direct influence of androgens with increased consumption of dairy products.
Curd contains comparatively lower carbohydrates when compared to other dairy products. Curd contains probiotic bacteria that benefit the gut and help in reducing inflammation.
Buttermilk can be the ideal choice to hydrate yourself and get calcium and other nutrients. It serves as a healthy thirst quencher for PCOS patients.
Skip on cheese and ice creams that aid in weight gain.
Avoid saturated and trans fats for PCOS weight loss
Saturated fats and trans fats lead to obesity, alteration in the metabolic process, and affects your cardiovascular health. It also lowers your insulin sensitivity and increases the risk of diabetes.
Cookies, bread, cakes, cream biscuits, bakery items, pastries, butter, and all products made from refined flour contain good amounts of saturated and trans fats.
The oils that solidify at room temperatures like ghee, palm oil, and coconut oil contain saturated fats that may prove dangerous to women suffering from PCOS.
Hormonal imbalance and increased estrogen production may result due to the consumption of saturated and trans fats.
Choose foods rich in healthy fats like PUFA and MUFA that help in boosting testosterone levels. Polyunsaturated fatty acids and monounsaturated fatty acids help in lowering LDL levels and increase the level of healthy fats in the body.
Avoid soy products for PCOS weight loss
Phytoestrogens present in soy products deceive the body by lowering estrogen production by imitating the feminine hormone estrogen.
Hormonal imbalances make the PCOS symptoms even worse. Limited intake of unprocessed soy can improve hormonal functions in women with PCOS.
Most soy products are genetically modified and cultivated with the use of chemicals and pesticides that affect hormonal imbalance and may destroy the gut microbiome.
Every woman with PCOS has a unique set of medical issues. The degree of symptoms also differs from person to person.
The easiest way to choose the healthiest meals for PCOS is to be aware of how a portion of food affects the body.
Avoid artificial sweeteners for PCOS weight loss
Intake of artificial sweeteners during PCOS conditions may lead to weight gain and worsen the symptoms of PCOS. Artificial sweeteners may rise the risk of insulin resistance.
Artificial sweeteners mainly affect the gut microbiome and create imbalances in hunger hormones, Leptin, and Ghrelin which aggravates the appetite.
It is highly advised to avoid artificial sweeteners for women with PCOS to steer clear of the ill effects caused by them.
If you want to sweeten any drinks or oats, try natural forms of sugar like brown sugar, maple syrup, or pure honey. Adding dates and fruits would be the best option to create sweetness in oatmeal.
Avoid packed foods for PCOS weight loss
Avoiding packed foods like noodles, pasta, sauces, soup mixes, cereals, and ready-to-cook food items are loaded with chemicals, preservatives, additives, added colors, and flavors.
Packed foods contain loads of saturated and trans fats that contribute to weight gain during PCOS. Saturated fats lower the levels of estrogen in the body and can help the symptoms of PCOS.
The risk of inflammation may go up with the regular intake of packaged foods. Weight gain alters the hormone levels in the body and the hormone levels can directly influence your weight.
Intake of packaged foods can put you at an increased risk of cardiovascular diseases. It is better to avoid packaged foods and opt for healthier choices like fruits, vegetables, whole grains, pulses, nuts, and seeds to reverse the PCOS symptoms and overall well-being.
FAQs
Are artificial sweeteners bad for hormones?
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.
Are fried foods bad for PCOS?
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.
Are sugar-free drinks good for 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.
Can I eat fried chicken if I have PCOS?
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.
Can I eat red meat if I have PCOS?
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.
Can we eat meat during PCOS?
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.
Does dairy affect 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.
Does red meat make PCOS worse?
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.
How can I lose weight fast with PCOS?
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.
How much-saturated fat can I have with PCOS?
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.
Is coffee bad for PCOS weight loss?
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.
Is egg yolk bad for PCOS?
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.
Is fried rice bad for PCOS?
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.
Is processed meat bad for PCOS?
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.
Is saturated fat bad for PCOS?
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.
Is soy bad for hormonal imbalance?
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.
Should I avoid caffeine if I have PCOS?
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.
Should I avoid sugar if I have PCOS?
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.
What can I drink to lose weight with PCOS?
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.
What carbs should I avoid if I have PCOS?
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.
What foods make you gain weight with PCOS?
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.
What kind of carbs are good for 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.
What red meats to avoid with PCOS?
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.
What should I eat to lose weight with PCOS?
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.