Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women of child-bearing age. With PCOS, the ovaries produce too much of male sex hormones called androgens. PCOS is also related to metabolic conditions that may cause weight gain, elevated blood sugars and higher blood pressure. For women with PCOS, working with a registered dietitian as part of their treatment plan can be helpful. As with many health conditions, adopting healthier lifestyles can improve the symptoms of PCOS. Aside from making changes in your diet, increasing physical activity can help improve PCOS symptoms.
Understanding PCOS and Its Impact on Weight
Many women live with PCOS, a hormonal disorder that can affect almost every system in the body, leading to a long list of health issues. Cysters struggle to lose weight because many naturally have high insulin resistance, so our bodies often absorb glucose as fat instead of converting it to energy. That’s why a diet for PCOS needs to be specially curated to keep inflammation low, hormones balanced, and insulin sensitivity high!
General Dietary Guidelines for PCOS
There is good evidence to support adding in whole plant-based foods, such as those suggested on a Mediterranean diet plan or DASH diet. When making lifestyle changes, it’s always better to start slowly and work on incorporating these changes a little bit at a time.
Key Nutrients and Foods to Incorporate
A healthy PCOS dinner should incorporate the following nutrients and foods:
- Fibre: Veggies and wholegrains (oats, barley, brown rice) can help increase your microbial diversity and reduce inflammation in the body.
- Protein: Lean protein (turkey, chicken breast, egg) and plant based proteins (tofu, edamame, legumes) can keep you full for longer and even reduce your appetite.
- Healthy fats: Monounsaturated fats (avocados, olive oil and nuts) and omega-3 fats (oily fish) can increase chances of fertility and reduce the risk of weight gain.
- Low Glycaemic Index (GI) Carbohydrates: Low GI carbs have been shown to be linked to improved insulin resistance.
- Spices: Spices like turmeric and cinnamon have antioxidant properties and reduce inflammation.
PCOS-Friendly Dinner Ideas
Here are some dinner ideas that are both PCOS-friendly and can help with weight loss:
Read also: Delicious Keto Meals
Plant-Based Options
- Chickpea and Aubergine Stew: This take on a classic Lebanese dish can be eaten both warm or cold and is perfect for meal prepping. Plus it's filled with fibre, protein (plant-based) and is suitable for a low fodmap diet- nutritious and delicious!
- Moroccan Inspired Traybake: Incorporate those leftover veggies at the end of the week into a warm and delicately spiced dish, packed full of fibre and healthy fats. Cinnamon is also said to help with PCOS symptoms.
- Vegetable Tetrazzini: This hearty bowl of pasta is a great comfort meal year round. Whole fibre pasta, lots of veggies, an abundance of vitamins and minerals.
- Chickpea curry: This creamy chickpea curry is packed with spices and perfectly balanced by almond milk and will last for up to 3-5 days in the fridge and 1-3 months in the freezer!
- Pesto Lasagne Rolls: A versatile dish where you can switch up the filling by using different pasta sauces and veggies and can also be prepped in advance.
- Quinoa and bean stuffed peppers: This vegan meal is a great take on a classic stuffed paper and a delicious way to incorporate plant protein and extra fibre.
- Tofu Spinach Lasagne: A creamy, hearty lasagne without the heaviness and discomfort.
- Plant based baby bella, poblano and corn tacos: A multifunctional recipe that can be served two ways- a refreshing salad or perfect for taco Tuesdays!
- Vegan Mexican Pizza: Vegetables + whole wheat tortilla for a quick and nutritious pizza!
- Grilled Watermelon, Halloumi & Mint Salad: The salty crumbly feta with the sweet and crunchy watermelon is a match made in heaven.
- Vegan Tenderstem Broccoli Mushroom Stir Fry: Overflowing with umami and earthy richness.
- Creamy Pesto Tomato Soup: A soothing and hearty meal that can be enjoyed with whole grain toast for dipping.
- Tofu Sweet Potato and Veggie Satay: Spicy, savoury and sweet.
- Easy Mediterranean Buddha Bowl: A rainbow dish, packed full of veggies and lots of plant food points.
- Za’atar Pizza: Best paired with an Arabic crispy fattoush salad or a simple and refreshing tabbouleh.
- Butternut Squash Risotto: Smooth, velvety and rich. Plus the leftovers can be utilised to create restaurant-worthy risotto balls which can be paired up with a salad for next day’s lunch!
- Spicy Lentil Chilli Instant Pot: Serve with whole grain pasta, rice or even a baked potato with a serving of greens on the side.
Seafood and Fish Dishes
- Coconut Lime Salmon: Salmon is a versatile ingredient and a great source of omega-3 fats.
- Parmesan crusted cod: prepped in under 20 mins, this crunchy and fresh take, not only tastes amazing but looks it too!
- Red shrimp stir fry: This colourful Mediterranean dish can be made in under 30 mins and it's a great way to get your key omega-3 fats.
- Lemony salmon with kale and cabbage: Omega 3 fats served with nutritional powerhouses (kale and cabbage).
- Air fryer teriyaki salmon: Sweet, tangy and nutrient dense- this high protein salmon will have all your tastebuds tickling and keep you full for longer! If you don’t have an air fryer, then just pop the marinated salmon in the oven instead.
- Spicy seafood stuffed peppers: A spicy Mexican fish twist on stuffed peppers.
Poultry and Meat Dishes
- Turkey rice bowl broccolini: Lean protein, tender broccolini, and fluffy rice.
- Greek chicken bowls: This salty, moreish dish is a perfect way to use some leftover chicken, or even meal prep.
- Ground Turkey Sweet Potato Burger: Filled with antioxidants.
- Ground pork egg roll in a bowl: A one pot dish.
- Dijon mustard chicken and spiced sweet potatoes sheet pan: This sweet and spicy meal can be prepped in advance and is rich in fibre,antioxidants and vitamins.
- Spaghetti Squash Chicken Alfredo: A wholesome, seasonal and flavourful low carb dish. Meal prep by cooking the chicken and squash in advance.
- Turkey Rice Bowls: A perfect for any turkey (or even chicken) leftovers.
- Instant Pot Greek Lemon Chicken Soup: nourishing and fresh, this instant soup can be made in under 30 mins! Bonus- you can freeze it for up to 3 months.
Quick & Easy (under 30 mins!)
- Yoghurt chicken curry: An indian curry that doesn’t take hours! This efficient and minimal clean up recipe is great for a spicy hit.
- Sheet pan salmon and veggies: This one pairs salmon with broccoli, bell peppers and tomatoes and is an easy fibre rich and balanced midweek meal.
- Simple Shakshuka: Tangy and sweet, this simple North African dish.
- Ground Turkey Tacos: High in fibre, adaptable for fussy eaters and quick to make, this recipe ticks all the boxes. Turn leftovers into a taco salad - a great lunchbox option.
- Cod Piccata with angel hair pasta: Top with your favourite veggies for added vitamins.
- Mediterranean Steak Grain Bowl: Just swap out the veggies in this recipe for whatever’s left in your fridge!
- Almond crusted cod in airfryer: Switch up the crust to your tasting in this delicious take on flaky cod fish. Ps- think of all the omega-3 fats!
Specific Meal Examples and Recipes
Here are a few specific meal examples, incorporating the principles of a PCOS-friendly diet:
- PCOS-Friendly Pizza: Make your own gluten-free pizza crust using almond flour. Then, some healthy marinara sauce and your favorite Italian seasoning will create the perfect base for your pizza. Skip pepperoni and go for chicken, turkey, Italian sausage, and veggies.
- PCOS-Friendly Pasta: You can make pasta PCOS-friendly by grabbing gluten-free pasta, prioritizing lean proteins, adding plenty of vegetables, and making your own sauce.
- Tray Bake: The tray bake should be a combination of healthy protein and vegetables!
The Importance of a Balanced Diet
Losing weight with PCOS can be hard, but making the right meal choices is key to fighting insulin resistance and inflammation! Remember, it’s not all about what you shouldn’t eat. Instead, it’s about what you should eat to provide your body with the right nutritional support to thrive.
Debunking Common Misconceptions
Is there a perfect diet for PCOS?
Research suggests there’s no perfect diet for PCOS.
Should I be restricting calories?
No. Despite its popularity for weight loss, caloric restriction is not recommended for women with PCOS. It’s been well documented in the scientific literature that restriction diets are ineffective over the long term.
Does eating more fat make you gain weight?
No.
Read also: Keto Thanksgiving Recipes
How many meals should you eat with PCOS?
Some people recommend that women with PCOS eat three to five times per day to help manage insulin levels. This may be suitable for some people, but others may be best eating fewer and larger meals.
Is snacking okay?
Yes. Women with PCOS should follow intuitive eating cues. This means eating when they’re hungry and stopping when they’re full, regardless of other considerations. That said, snacking regularly may show that your main meals are inadequate. Or, other factors, not related to hunger, may need addressing.
Can women with PCOS eat pasta?
Regular pasta contains gluten. This makes it unsuitable for most women with PCOS. Gluten-free pastas are also seldom suitable for PCOS, unless they’re consumed in small quantities.
Are eggs good for PCOS?
Eggs are good for PCOS, and not just egg whites. It used to be believed that eating eggs increased blood cholesterol levels. It’s now well understood that this is wrong. The USDA no longer recommends restricting dietary cholesterol.
What meat should I eat with PCOS?
All whole-food sources of meat are suitable for inclusion within a PCOS diet. This includes beef and pork as well as chicken and turkey.
Read also: Delicious Vegan Keto Meals
What about fruit?
Whole fruit can be consumed in moderation, preferably in the presence of protein and/or fat. The adverse effects of sugar in fruit are offset by the benefits of fiber, phytonutrients, vitamins, and minerals.
Additional Tips for Managing PCOS Through Diet
- Start with an anti-inflammatory gluten- and dairy-free diet: This can be achieved by using The Cysterhood app.
- Consider Beneficial Supplements: Add in beneficial supplements like Ovasitol and the Metabolism Plus bundle to fill in the gaps.