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Want to get recommendation on diet
Hi sir/mam,
I want to loose 20kgs as my weight has been increasing and i am facing issues like PCOS, acne and body pain. My weight has been increasing since 2016-17. I have irregular periods which makes my life harder. And my dermatologist suggests me to restrict dairy while gynecologist suggests to loose weight. So need something to get started. please assist me.
Thank you
Answers (12)
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Weight gain, irregular periods, acne and body pain together often point to PCOS-related insulin resistance, and losing even 5 to 10 percent of your weight can meaningfully improve all four.
Next Steps
Start by cutting refined carbs and added sugar, add protein to each meal, and walk daily. Ask your gynaecologist about a hormone and insulin panel to guide this further.
Health Tips
Please don't follow a crash diet. Weight loss with PCOS works best slow and steady, alongside your gynaecologist's plan.
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> Hello! Thank you so much for sharing your journey so openly.
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> I understand how difficult it must be - dealing with weight gain since 2016-17, PCOS, irregular periods, acne and body pain together. You are not alone, many young women face similar challenges.
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> Good that you have already consulted your dermatologist and gynecologist. Following their advice is very important.
>
> *How I can support you:*
> I can help you with a *PCOS-friendly, dairy-restricted* personalized diet plan that supports your weight management goals and overall wellness. We will focus on simple, sustainable eating habits that fit your lifestyle, not crash diets.
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> Since you have PCOS and irregular periods, we need to discuss your complete routine, medical history, and current diet in detail before starting.
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> Let's start with a video consultation In that session, I will create your *1 Week Personalized Diet Plan* and guide you step-by-step.
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We need detailed conversation about your meals , daily routine , lifestyle, medical reports etc for exact solution. For better counselling Please consult via app
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Connect me through the app I‘ll guide you
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Both your doctors are right. PCOS causes insulin resistance which makes weight gain easy and weight loss hard â but it is very manageable with the right approach. Restricting dairy can help reduce acne and androgen-driven inflammation in PCOS. To get started: cut out refined carbs (white rice, bread, sugar, maida), eliminate dairy for 4-6 weeks to see acne improvement, add protein to every meal (dal, eggs, legumes), and walk 30-45 minutes daily. These changes alone can significantly improve periods, acne, and body pain over 2-3 months.
Next Steps
Get fasting insulin, testosterone (total/free), and AMH tested to better understand your PCOS type. Ask your gynecologist about starting Metformin â it directly improves insulin resistance and aids weight loss in PCOS. Consider consulting a dietitian for a personalized PCOS diet plan. Consult me on Practo for further guidance.
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Kindly connect for a consultation needs further evaluation
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Ms. Shilpa Koundal
Dietitian/Nutritionist
9 yrs exp
Noida
With PCOS, irregular periods, acne, weight gain you need a proper dietary modifications and yoga and physical activity to loose 20 kgs and improve your PCOS condition. If you seen dairy products worsen your acne problem then go with dairy free diet but make sure you have good enough quantity of protein and calcium in your diet through other sources of food.Trying to have good protein sources in every meal and do regular yoga and strength training for your overall health and menstrual irregularity.
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Ms. Neema Yadav
Dietitian/Nutritionist
7 yrs exp
Kolhapur
For PCOD/PCOS + acne + weight loss, focus on a sustainable calorie deficit and low-glycemic, protein-rich meals rather than a very restrictive “PCOS diet.
diet advice
* Protein in every main meal: dal, sprouts, chana/rajma, tofu, paneer/curd if tolerated, eggs if preferred.
* Choose low-GI carbs: oats, dalia, millets, whole wheat/multigrain roti, brown/red rice in controlled portions.
* ½ plate vegetables + ¼ protein + ¼ carbohydrate at lunch/dinner.
* 2 fruits/day in whole form; prefer guava, apple, orange, berries, papaya, pear.
* Healthy fats: 1–2 tsp seeds (flax/chia/pumpkin) + controlled nuts.
* Avoid/limit sugary drinks, sweets, bakery foods, refined flour, chips, frequent fried foods and large portions of white rice.
* For acne, reducing high-glycemic foods may help some people.
Weight-loss lifestyle
* Aim for gradual weight loss, not crash dieting.
* 30–45 min exercise most days, combining walking/cardio with resistance training 2–3 days/week.
* Sleep 7–9 hours and maintain regular meal timing.
* Track waist circumference, weight, menstrual regularity and acne, not just weight.
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi.. Connect with me through Practo app or directly.. to get a detailed PCOS diet
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Ms. Vishmitha
Dietitian/Nutritionist
3 yrs exp
Dharmasthala
Based on what you have shared, your long-term weight gain, irregular periods, PCOS and acne are all important factors to consider together. In PCOS, weight management and lifestyle changes can play an important role in improving periods, hormonal health and overall well-being.
Since your dermatologist has advised you to avoid dairy because of your acne, we can keep your diet dairy-free for now and make sure you still get enough protein, calcium and other nutrients from suitable alternatives.
My main focus would not be on crash dieting or eating very little. We would work on gradual, sustainable weight loss through a balanced, high-fiber and protein-rich diet, better meal timing and regular physical activity. Even a modest reduction in excess weight can be beneficial for PCOS.
I would also recommend reducing sugary foods and drinks, refined flour, frequent bakery/processed foods and deep-fried foods, while increasing vegetables, whole fruits, pulses, legumes, whole grains, nuts and seeds and other suitable protein sources.
Along with diet, try to include regular physical activity such as walking and strength training. Consistency is more important than doing intense workouts for a short period.
Because your periods have been irregular for a long time, please continue your gynecologist's follow-up as well. Diet can support PCOS management, but it should be combined with appropriate medical care.
Next Steps
You can connect with me for a personalized diet plan.
Health Tips
Don’t follow crash diets or skip meals for quick weight loss. Aim for slow and sustainable progress.
Prioritize protein + fiber in every main meal to control hunger and cravings.
Choose whole foods over processed, sugary and fried foods.
Since your dermatologist advised avoiding dairy, follow that advice for now and use suitable non-dairy sources of calcium and protein.
Stay physically active—walking plus strength training can be especially helpful for PCOS.
Maintain regular sleep and stress management, as both can affect PCOS symptoms.
Keep a simple record of your period dates, weight and acne changes to monitor progress.
Do not start supplements, herbal remedies or PCOS medications on your own.
If your periods remain very irregular or you go for several months without a period, please consult your gynecologist rather than relying only on diet.
Remember: PCOS management takes time. Consistency is more important than perfection.
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Ms. Somya Jain
Dietitian/Nutritionist
11 yrs exp
Delhi
Please connect over consultation to help better
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Hi, I understand your concern. Since you have been experiencing gradual weight gain along with PCOS & irregular periods,a personalised nutrition plan would be more appropriate rather than following a generic weight-loss diet.
With PCOS, the focus should not only be on losing 20 kg but also on improving insulin sensitivity, managing cravings, supporting hormonal health and making your periods more regular while preserving muscle mass.
Regarding dairy, since your dermatologist has advised restricting it, we can plan adequate alternatives to ensure you still meet your protein, calcium and other nutritional requirements.
Next Steps
You can connect with me on Practo for a consultation, and we can take it step-by-step rather than trying to lose the weight rapidly.
Health Tips
I would recommend starting with a detailed consultation where we can assess your current diet, lifestyle, medical history, weight and other relevant parameters, and then formulate a sustainable diet plan according to your requirements.
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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.