What is the Best Diet for PCOS?

We need to talk about and recognize this. There is no “diet” for anything. So, contrary to what this article headline suggests, we’re not just going to talk about the best diet for PCOS weight loss, we’re going to dive deep into the best lifestyle for PCOS and PCOS weight loss instead. 

Does PCOS cause weight gain?

I wish I could say this wasn’t a loaded question with a loaded answer, but it is. To make it easier, let’s break PCOS weight gain down from the top. With a woman who has the chronic condition PCOS, there are multiple factors and symptoms that can play into weight gain.

Your PCOS alone is not a life sentence to endless weight gain or struggles. Instead, PCOS means extra attention needs to be paid to certain aspects of the condition that can lead to weight gain. 

For example, insulin resistance. Insulin resistance happens when the body has difficulty pulling glucose (sugar)  from the blood and turning it into energy. When your body isn’t getting enough sugar from the blood, your body tries to produce more insulin in an attempt to maintain a normal blood sugar level.

Over time, the body begins to overproduce insulin to keep blood sugar levels normal, thus resulting in energy and weight struggles. PCOS insulin resistance is just one of the ways that weight gain is a by-product of having PCOS. Other factors can include elevated androgens and cortisol, too.

Foods for a PCOS friendly lifestyle 

Please note that cutting out entire food groups is NOT the way to go. Instead of looking at what foods to cut out, look at what foods to bring into the fold. 

PCOS has no cure, so we need something that works for life. More food? Yes, please!

• Protein. The secret sauce to counteract that pesky insulin resistance! Avoiding a big spike in insulin production makes all your hormones happier by incorporating more protein into every meal
• Healthy fats. Bring on the nut butter, avocados, and cashews. Talk about good energy!
• Fiber. Think of fiber as protein’s partner in crime. Keep blood sugar spikes away by adding more fiber into your diet. Think chia, flax, veggies, beans, lentils, nuts, seeds, fruit, and avocado
• “Junk” in moderation. It’s truly okay to occasionally indulge. There’s a difference between binging and enjoying that piece of cake on your niece’s birthday. Enjoy yourself

Eat what you want, but in moderation! 

You don’t need to “save” your calories. Your body needs fuel throughout the day. Try not to be someone who skips breakfast and snacks. 

You also don’t need to cut out whole food groups and nutrients (like gluten, dairy, soy, and sugar). Enjoy your meals. 

Say no when pressured to eat something you don’t really want. Say yes when YOU want it. Now THAT is a lifestyle choice I think we can all get behind. 

Can I eat dairy, sugar, and gluten?

If I see one more influencer blacklisting dairy or gluten, I’m going to lose it! Let me give you the science-backed, real answers to the questions I know you’re asking. 

Do I need to cut out dairy to lose weight? Is soy bad for me? Should I remove gluten from my diet? And of course, how much sugar is too much for PCOS?

Here are the straight facts:

• Dairy/gluten/soy. This one is silly to me. Where’s the balance? We have literally NO scientific evidence that dairy, gluten, or soy negatively influence PCOS. For some reason (perhaps having to do with profiting off women struggling for answers), influencers sure have a lot of bad things to say about them. Cutting them out is trendy, yes, but overall not a good long-term option. Go back to balance every time. Gluten and dairy will not harm your PCOS! The only exception here is we do have some evidence dairy can make acne worse (but that’s true even in those without PCOS) so avoid dairy for a couple of weeks if this is a real issue for you to see if this helps
• Sugar. Yes, sugar does spike our insulin so it’s not wise to have too much of it. It’s about creating sustainable habits that don’t encourage rules or binging. Bottom line, there is of course such a thing as too much sugar, but sugar (and carbohydrates) can be an enjoyable part of our diets in sensible moderation
• In my view, cutting out these foods entirely is highly restrictive (as well as unnecessary) and can ultimately cause more harm than good. Plus, there is no real research to back up claims against these foods and their specific relationship with PCOS and PCOS weight loss

Instead of taking these foods out of the mix, you can look at adding the foods mentioned above, then mix in supplements like Inositol and a balanced lifestyle approach that supports, not restricts, a chronic condition like PCOS. When you see these posts on Instagram or TikTok, ask yourself: is this backed by science, is this doable, and the big one, is this sustainable?

References:

Cleveland Clinic. ​​Can PCOS Cause Weight Gain? clevelandclinic.org/can-polycystic-ovary-syndrome-make-gain-weight/ 

Gerli. S. et al. Effects of inositol on ovarian function and metabolic factors in women with PCOS: a randomized double blind placebo-controlled trial. Eur Rev Med Pharmacol Sci. 2003 Nov-Dec;7(6):151-9. pubmed.ncbi.nlm.nih.gov/15206484/ 

Lisi et al. Pretreatment with myo-inositol in non polycystic ovary syndrome patients undergoing multiple follicular stimulation for IVF: a pilot study. Reprod Biol Endocrinol. 2012 Jul 23;10:52. doi: 10.1186/1477-7827-10-52. pubmed.ncbi.nlm.nih.gov/22823904/ 

Papaleo et al. Myo-inositol in patients with polycystic ovary syndrome: a novel method for ovulation induction. Gynecol Endocrinol. 2007 Dec;23(12):700-3. pubmed.ncbi.nlm.nih.gov/17952759/ 

WebMD. Metformin and Type 2 Diabetes webmd.com/diabetes/metformin-side-effects