Diet for Managing PCOS
Manage PCOS through diet. Insulin, hormones and weight loss.
Calorie calculation examples by profile
Sedentary woman with PCOS, 30 years old, 154 lbs
Moderately active woman with PCOS, 30 years old, 154 lbs
Sedentary woman with PCOS, 30 years old, 187 lbs
Active woman with PCOS, 30 years old, 187 lbs
PCOS and insulin resistance
Polycystic ovary syndrome affects 8-13% of women of reproductive age. Insulin resistance is present in 70-80% of affected women, even those at normal weight. This resistance exacerbates hormonal imbalances and makes weight loss more difficult.
Low glycemic index eating
Prioritizing low glycemic index (GI) foods helps stabilize blood sugar and insulin. Choose whole grains, legumes, non-starchy vegetables. Avoid refined sugars, white bread, sodas. Combining fiber + protein + healthy fats at each meal slows carbohydrate absorption.
The importance of moderate weight loss
A loss of just 5-10% of body weight can significantly improve PCOS symptoms: return of regular cycles, reduced acne, improved fertility. Aim for a gradual loss of 1 lb per week to preserve muscle mass.
Anti-inflammatory eating
Chronic low-grade inflammation is common with PCOS. Prioritize omega-3s (fatty fish, walnuts), antioxidants (berries, colorful vegetables), spices (turmeric, ginger). Limit trans fats, ultra-processed foods, and excess sugar.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for PCOS
Important: PCOS requires medical monitoring. These dietary tips complement but do not replace treatment prescribed by your doctor or gynecologist.
Polycystic ovary syndrome is a complex hormonal condition, but diet plays a major role in managing symptoms.
Understanding the Insulin-Hormone Connection
PCOS often creates a vicious cycle:
- High insulin resistance
- High insulin stimulates ovaries to produce more androgens
- Elevated androgens cause acne, excess hair growth, irregular cycles
- Weight gain worsens insulin resistance
Breaking this cycle through diet can significantly improve symptoms.
Key Dietary Principles
Choose Low GI Carbs
| Avoid (High GI) | Choose (Low GI) |
|---|---|
| White bread | Whole grain sourdough |
| White rice | Quinoa, basmati rice |
| Potatoes | Sweet potato, legumes |
| Breakfast cereals | Oatmeal |
| Sodas, fruit juice | Whole fruits |
Ideal Meal Structure
Each meal should contain:
- Protein (20-30g): stabilizes blood sugar
- Fiber (7-10g): slows carb absorption
- Healthy fats: improve satiety
- Complex carbs: in moderate amounts
Sample Day
Breakfast (400 kcal)
- Scrambled eggs with spinach
- Avocado
- Whole grain bread
Lunch (500 kcal)
- Quinoa salad with chickpeas
- Grilled vegetables
- Olive oil and lemon
Dinner (450 kcal)
- Grilled salmon
- Steamed broccoli
- Sweet potato
Snack (150 kcal)
- Plain Greek yogurt with walnuts
Supplements to Consider (with medical advice)
- Inositol: may improve insulin sensitivity and ovulation quality
- Omega-3: anti-inflammatory effect
- Vitamin D: often deficient in women with PCOS
- Magnesium: supports insulin sensitivity
Mistakes to Avoid
- Very restrictive diets: can further disrupt hormones
- Eliminating all carbs: counterproductive for female hormones
- Prolonged fasting: can increase cortisol and worsen symptoms
- Weighing daily: hormonal fluctuations cause water weight variations
Why Voical Can Help You
With PCOS, tracking your meals with Voical helps you maintain a moderate calorie deficit and balance your macros to optimize insulin sensitivity. Regular tracking also helps identify which foods improve or worsen your symptoms.