Foods to lose weight with PCOD
Team Gabit
6 months ago | 9 mins

Foods to lose weight with PCOD

Discover a tailored PCOD weight loss diet with expert-approved strategies. Learn about foods, supplements, and lifestyle changes for effective and sustainable weight management with Polycystic Ovary Disease.

PCOD specifically refers to the presence of cysts on the ovaries whereas PCOS is a syndrome that includes a range of symptoms related to hormonal disturbances and may or may not involve the presence of cysts. Gaining weight is a symptom of PCOS.

PCOD weight loss diet must have a nuanced dietary approach. PCOD, a hormonal disorder affecting reproductive-age women, often correlates with weight challenges. Incorporating a diet rich in nutrient-dense foods can be pivotal in managing PCOD-related weight concerns. Emphasising whole grains, lean proteins, and a variety of fruits and vegetables aids in stabilising blood sugar levels, crucial for those with insulin resistance commonly associated with PCOS. 

Additionally, foods to lose weight with PCOD include anti-inflammatory foods such as fatty fish, nuts, and seeds may help mitigate symptoms. Balancing macronutrients, practising portion control, and opting for low-glycemic index foods contribute to a comprehensive strategy for weight loss in the context of PCOD, promoting both metabolic health and overall well-being. 

Understanding PCOD

Polycystic Ovarian Disease (PCOD) is a common endocrine disorder affecting the ovaries in women. It is characterised by the formation of small cysts on the ovaries, disrupting normal hormone production and leading to various symptoms. Women with PCOD often experience irregular menstrual cycles, excess androgen levels, and multiple cysts visible on ultrasound. This condition can contribute to fertility issues, weight gain, insulin resistance, and skin problems. The exact cause of PCOD is not fully understood but likely involves a combination of genetic and environmental factors. 

learn about foods to lose weight with PCOD

What to eat if you have PCOD?

A balanced and nutrient-rich diet is crucial for managing Polycystic Ovary Disease (PCOD). Here are recommendations of foods to lose weight with PCOD:

  1. Complex carbohydrates: Choose whole grains like brown rice, quinoa, and oats to help regulate blood sugar levels.
  2. Lean proteins: Include sources such as lean meats, poultry, fish, tofu, and legumes to support muscle health and control hunger.
  3. Fruits and vegetables: Prioritise a colourful array of fruits and vegetables for essential vitamins, minerals, and antioxidants.
  4. Healthy fats: Incorporate sources like avocados, nuts, seeds, and olive oil to support hormone balance and satiety.
  5. Fibre: Opt for high-fibre foods, including vegetables, fruits, and whole grains, to aid digestion and manage weight.
  6. Low-glycaemic foods: Choose foods with a low glycaemic index to help stabilise blood sugar levels.
  7. Regular meals: Eat balanced meals at regular intervals to regulate blood sugar and manage insulin levels.
  8. Hydration: Stay well-hydrated with water and herbal teas to support overall health.
  9. Limit processed foods: Minimise processed and sugary foods, as they can contribute to insulin resistance.
  10. Anti-inflammatory foods: Include foods with anti-inflammatory properties, such as fatty fish (salmon, mackerel), turmeric, and ginger.

It's essential to tailor PCOD diet for weight loss to individual preferences and needs. Consultation with a healthcare professional or a registered dietitian is recommended to create a personalised and sustainable eating plan. Additionally, incorporating regular physical activity and stress management practices can enhance the effectiveness of lifestyle changes in managing PCOD.

learn about foods to lose weight with PCOD

How does a diet affect PCOD?

The suggested diet for individuals with Polycystic Ovary Syndrome (PCOS) or Polycystic Ovary Disease (PCOD) is designed to address specific concerns associated with this hormonal disorder:

  1. Regulating blood sugar levels: Foods with complex carbohydrates, low glycaemic index, and high fibre help regulate blood sugar levels. This is important for individuals with PCOD, as insulin resistance is a common issue.
  2. Balancing hormones: Lean proteins, healthy fats, and anti-inflammatory foods contribute to hormonal balance. Omega-3 fatty acids from sources like fatty fish have been associated with improved hormonal regulation.
  3. Managing weight: A diet rich in fibre, lean proteins, and nutrient-dense foods helps in weight management. Excess weight can exacerbate symptoms of PCOD, and maintaining a healthy weight is beneficial for overall well-being.
    learn about foods to lose weight with PCOD
  4. Supporting fertility: Nutrient-dense foods provide essential vitamins and minerals that support reproductive health. The diet's emphasis on whole foods contributes to overall fertility and reproductive function.
  5. Reducing inflammation: Anti-inflammatory foods, such as those rich in omega-3 fatty acids and certain spices like turmeric, may help reduce inflammation, which is often elevated in individuals with PCOD.
  6. Stabilising insulin levels: Limiting processed foods and choosing low-glycaemic foods can help manage insulin levels. This is crucial for individuals with PCOD, as insulin resistance is a common feature of the condition.
  7. Promoting overall health: A well-balanced diet, combined with regular hydration and the inclusion of a variety of nutrient-dense foods, supports overall health and may alleviate some PCOD symptoms.
learn about foods to lose weight with PCOD

What foods should be avoided on a PCOD diet?

When following a diet for PCOD weight loss diet, it's advisable to limit or avoid certain foods that may exacerbate symptoms or contribute to hormonal imbalances. Here are some foods to consider minimising or avoiding:

  1. Highly processed foods: Processed foods often contain added sugars, unhealthy fats, and preservatives. These can contribute to weight gain and insulin resistance.
  2. Sugary foods and beverages: Foods with high sugar content and sugary beverages can lead to rapid spikes in blood sugar levels, worsening insulin resistance.
  3. Refined carbohydrates: White bread, white rice, and other refined grains can cause rapid increases in blood sugar and may contribute to insulin resistance.
  4. Saturated and trans fats: Foods high in saturated and trans fats, such as fried foods and commercially baked goods, may contribute to inflammation and hormonal imbalances.
  5. Excessive caffeine: While moderate caffeine consumption is generally acceptable, excessive intake may affect hormonal balance. Consider limiting coffee and caffeinated beverages.

    learn about foods to lose weight with PCOD
  6. Dairy with added hormones: Some dairy products may contain added hormones, which could potentially impact hormonal balance. Choose organic and hormone-free dairy if included in the diet.
  7. Red meat: While lean sources of red meat can be part of a balanced diet, excessive consumption may contribute to inflammation. Consider opting for leaner cuts and incorporating other protein sources.
  8. Alcohol: Excessive alcohol intake can impact liver function and hormonal balance. Moderation is key, and it's advisable to limit alcohol consumption.
  9. Soy products: While soy is a good source of plant-based protein, excessive consumption of soy products may impact oestrogen levels. It's advisable to moderate intake and choose non-genetically modified (GMO) options.
  10. High-glycemic index foods: Foods with a high glycemic index can cause rapid spikes in blood sugar levels. Limiting these foods helps in managing insulin resistance.
learn about foods to lose weight with PCOD


In conclusion, adopting a balanced and mindful approach to nutrition is pivotal for managing PCOD weight loss diet. By prioritising whole, nutrient-dense foods, avoiding processed and inflammatory choices, and maintaining a healthy lifestyle, individuals can positively influence hormonal balance and symptom alleviation. 

Remember, there's no one-size-fits-all solution; consulting with healthcare professionals or dietitians ensures a personalised and sustainable journey towards improved well-being with PCOD. Embrace these dietary changes as part of a holistic strategy for long-term health and vitality.

Frequently Asked Questions

What kind of diet is recommended for PCOD and weight loss?

A balanced diet rich in whole grains, lean proteins, fruits, and vegetables is recommended for PCOD and weight loss. Prioritise foods with a low glycemic index and moderate portion control. Consultation with a healthcare professional or dietitian is advised to tailor the diet to individual needs.

Are there specific foods that can help with PCOD symptoms?

Anti-inflammatory foods like fatty fish, nuts, and seeds can help manage PCOD symptoms. Additionally, incorporating fibre-rich foods, lean proteins, and complex carbohydrates supports hormonal balance and weight management.

Is it important to count calories for weight loss with PCOD?

While calorie counting can be a helpful tool, the focus should also be on nutrient-dense foods and overall dietary quality. A balanced and sustainable approach, coupled with portion control, is crucial for weight loss in individuals with PCOD.

Can supplements help with PCOD and weight loss?

Certain supplements, such as omega-3 fatty acids and vitamin D, may be beneficial for PCOD. Consult with a healthcare professional before taking supplements, as individual needs vary. Supplements alone are not a substitute for a well-rounded diet and lifestyle changes for effective weight management with PCOD.

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