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Dealing with PCOS
I have dealt with pcos every since I was 15 years old. I wouldn't say I had any weight issues back then. I was super fit, always active, and a diet rich in protein and healthy fats. Right before my diagnosis, i had been struggling with thick body hair esp on my face which wasn't the case before. I was on the pill for some time. Then i had atopic dermatitis all over my body and needed photo therapy treatment because it worsened over time. No known causes.
I gained a lot of weight during covid and developed an eating disorder where I only had dinner and little quantity and reduced 15 kgs in 3 months.
I gained weight quickly again and i suffer from losing weight even when I do targetted exercise for 20 mins and 1 hours of walking/running daily after 9-6 work. I eat healthy and am on a carb deficient but substituting it with protein and a lot of fruits and vegetables. The only time I lost weight was when I avoided food and now i dont know what am i doing wrong.
Answers (8)
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PCOS can make weight loss difficult due to hormonal imbalances impacting metabolism, appetite, and fat storage. So it’s not just about diet and exercise.
Recommendations to support your weight loss in PCOS:
- Instead of a carb-deficient diet, consider complex carbs (millets, quinoa, oats), which support hormones and energy. Pair them with lean proteins (legumes, paneer, eggs, fish and lean chicken) and healthy fats (nuts and seeds).
- For hormonal support include foods rich in omega-3s, zinc, vitamin D, and magnesium to help manage insulin resistance and inflammation.
- Combine daily walking with 2-3 days of strength exercises to improve muscle mass and metabolic rate.
- Avoid long gaps or extreme calorie restriction as this slows metabolism and may worsen hormonal imbalance.
- Consider stress reduction practices like yoga or mindfulness. Stress can worsen PCOS symptoms.
Next Steps
If you require a personalized diet plan which will help you deal with PCOS and lose weight naturally, do consult us.
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You had done it wrong
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It sounds like your body has been through several hormonal and metabolic ups and downs linked to PCOS and stress on your metabolism from restrictive eating patterns.
With PCOS, the main issue is insulin resistance and hormonal imbalance, which can persist even when you eat clean or exercise regularly. Rapid weight loss followed by regain can worsen this resistance and slow down metabolism, making further fat loss harder. High stress, sleep irregularities, and inflammation from dermatitis can also affect hormones like cortisol, which adds to the problem.
You are not doing anything wrong. What you likely need is a reset of your metabolic rhythm with balanced meals (not carb-free), proper timing of protein and complex carbs, and checking thyroid, insulin, AMH, and cortisol levels. Sometimes even subtle thyroid shifts can block fat loss.
Do not be disheartened. Once the root metabolic and hormonal issues are corrected, your body will respond well again. If needed, we can plan your diet and medicines properly through an online session.
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Ms. Priya Gupta
Dietitian/Nutritionist
2 yrs exp
Varanasi
Hello! These things you can do -
1 - Do breakfast, lunch and dinner on particular time daily. 2 snacks if required.
2 - Drink plenty of water.
3 - Do 30 mins exercise.
4 - Home cooked food as much as possible with least oils and ghee.
5 - Reduce carbs and sugar
6 - Maintain protein intake
7 - Portion control is Mandatory.
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Hope this will help you.
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
20 yrs exp
Delhi
It is not right. Diet is not at all about leaving food, ita all about balancing your meal as per your bodily requirement. You might have seen people who eats a lot but still tend to be very slim and skinny. On the contrary there are people who eat less but tend to gain weight. It all.depends on our constitution ( vata/pitta/kapha). You should get it checked and go accordingly. Eat healthy and balanced as per the constitution ratio and fat parameters of the body. Kcal deficit is a myth.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Yes , it’s wrong
A simple and effective dietary guidelines for 23 years female dealing with PCOS - designed to balanced hormones, manage weight, improve fertility, and reduce insulin resistance
Eat every 3-4 hours to stabilise blood sugar
Focus on low glycemic index foods
Includes balanced meals: protein + fiber + healthy fats + complex carbs
Avoid processed and sugary foods ( white bread, sweets, bakery, soft drinks)
Stay hydrated-aim for 2.5 -3 liter / day
What to include:
Complex carbs:
Lean protein
Healthy fats
Low gi fruits and vegetables
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through practo directly.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.