If you have visited a nutritionist to get help with weight loss, you know diet is vital. The same is true for PCOS (Polycystic Ovary Syndrome). Most PCOS treatment plans will incorporate a diet specifically dedicated to improving PCOS symptoms and maintaining or reaching a healthy weight. Here we have put together 6 healthy foods for ladies who are suffering weight gain through PCOS.
Fiber-Rich Food
Soluble fiber helps keep the gut bacteria healthy, which promotes overall weight loss by reducing your appetite. So try to incorporate fiber-rich foods such as seeds (chia, flax, sunflower seeds), Legumes (black beans, lentils, chickpeas), berries (raspberries, blackberries, blueberries), and whole grains (bulgur, quinoa, brown rice, whole oats).
Lean Protein
Eating more lean protein over meat higher in saturated fat like red and cured meats can keep you full for longer and aid in weight loss. It’s ideal for including at least 2-3 servings of fish per week (avoid fish with high amounts of mercury), grilled/baked chicken, and any other plant-based sources of protein into your PCOS diet plan. Some examples of lean protein food include fish (salmon, shrimp, tuna, cod), lean poultry (skinless chicken and turkey), and plant protein sources (beans, peas, tofu, tempeh).
Antioxidant-Heavy Foods
Women with PCOS experience low-grade inflammation, resulting in elevated inflammatory signals that can raise insulin. This worsens PCOS symptoms like weight gain. So try to include inflammation-fighting antioxidant-filled foods like fruits (strawberries, blueberries, raspberries ), vegetables (spinach, artichokes, kale), and whole grains (whole oats, whole wheat, quinoa, brown rice)
Fermented Foods
Healthy gut bacteria play a key role in metabolism and weight management. As women with PCOS have fewer healthy gut bacteria, certain probiotic strains may positively impact weight loss. So eating high probiotics foods like yogurt, kefir, sauerkraut, or even taking probiotic supplements can help ladies suffering from PCOS manage their weight.
Healthy Fats
Including more healthy fats in your diet can keep you fuller and more satisfied after meals. This goes a long way in helping ladies tackle weight loss and other symptoms associated with PCOS. In addition, a healthy-fat-based diet reduces more weight, including belly fat and lean body mass, compared to a lower-fat diet. Healthy fats include avocado, olive oil, coconut oil, and nut butter.
Nutrient-Rich Food, High in Vitamins and Minerals
Adding food rich in Vitamin D, Vitamin B, Iodine, Selenium, and Magnesium contributes a lot to improving insulin resistance and reducing the severity of symptoms like weight gain associated with PCOS. Here are some of these foods you should consider adding to your diet plan:
- Vitamin D – Fortified milk, salmon, eggs, and mushrooms
- Vitamin B8 – Almonds, corn, beans, oranges, tuna, and eggplant
- Iodine – Turkey breast, eggs, salmon, yogurt, and Himalayan salt
- Selenium – Salmon, turkey, eggs, cottage cheese, spinach, pork, fortified whole grains.
- Magnesium – Seeds whole grains, bananas, avocados, dark chocolate, nuts, and seeds.
If you’re suffering from PCOS weight gain, consider working with a nutritionist to build an eating routine that will help you with weight management. The Hundred Wellness Center is a well-renowned weight loss clinic in Dubai that offers specialized nutrition services to help out ladies suffering from unexplained weight gain through PCOS. Our certified primary clinical dietician, Dr. Ayla Coussa, carefully customizes unique dietary plans, considering each individual’s personal health goals, habits, lifestyle, and culture.
