I have PCOS, and I want to lose weight. A dietitian said to eat more breakfast but be mindful of refined carbs.

  • A 33-year-old woman sent an average day’s worth of feedings to be reviewed by Insider Nutrition Clinic.
  • She told Insider that she has polycystic ovary syndrome and her goal is to lose weight.
  • A dietitian recommends eating a larger breakfast, controlling your carbohydrate intake, and eating mindfully.
  • If you want an expert to review your diet, Complete this form.
  • The advice in this article is not a substitute for professional medical diagnosis or treatment.

Amrita, 33, submitted her eating routine to Insider Nutrition Clinicwhere registered dietitians offer advice on readers’ eating habits.

He told Insider that his goal is


, and have been diagnosed with polycystic ovary syndrome (PCOS). Amrita works from home, but she said she goes to the gym every morning to use the elliptical, the treadmill and do some exercises with weights.

Track your movement with your FitBit and try to take 10,000 steps every day. His menstrual cycle is irregular, he said.

“I had PCOS in college, I don’t have cysts now, but my periods don’t happen normally,” Amrita said. “I will go months without a period.”

Ro Huntriss, dietitian and weight loss specialist with PCOS said that it is not necessary to have cysts to continue having PCOSand weight loss may be more difficult for people with the condition “due to resistance to the hormone insulin that helps control blood sugar levels.”

When our insulin levels are higher, the body’s ability to burn fat for energy decreases. Blood sugar spikes and crashes also often make people crave sweet snacks.

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Huntriss said staying active with both cardio and weight training can help restore hormonal balance in women with the condition, whose data from a studio 2020 by the Lake Erie College of Osteopathic Medicine.

Amrita has a soy latte for breakfast

In the morning, Amrita said she usually has a soy latte from Starbucks for breakfast.

But Huntriss said she could benefit from eating a more substantial meal.

“Skipping breakfast can lead to increased hunger later in the day,” he said.

Lunch is usually oatmeal.

For brunch or lunch, Amrita has oatmeal with bananas, maple syrup, and almond milk.

Huntriss said whole foods like oatmeal and bananas are a good option.

“They have a lowest glycemic index (GI), meaning its energy is released slowly, which is useful for PCOS control,” he said.

Huntriss recommends cutting back on carbohydrates and sugar, and prioritizing low GI, complex carbohydrates, such as brown rice and whole wheat bread, over their white equivalents.

Amrita could try replacing maple syrup with berries to reduce added sugar, while also helping her hit her five-a-day, Huntriss said.

“Fruits and vegetables are low in calories and can help keep you full without consuming excess calories,” Huntriss said.

Amrita has Indian food for dinner.

For dinner, Amrita often eats Indian food like chicken biryani with yogurt salad.

Huntriss says Amrita needs to make sure her meals are balanced.

“If you’re aiming to lose weight, consider filling half your plate with vegetables or salad, and include protein and whole grain carbohydrates,” she said.

Amrita drinks plenty of water with her meals, which Huntriss recommends: “This supports not only overall health, but also weight management.”

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Amrita eats a lot

Amrita says her biggest dietary “problem” is snacking.

“I find myself reaching for candy and eating mindlessly,” he said. “Sometimes my calorie intake for the day ends up being in the 2,200-2,500 calorie range.”

A post shared by Ro Huntriss – UK Dietician (@dietitianro)

Huntriss recommends mindful eating, which means eating without distractions, slowly, focusing on how food tastes and feels, and listening to your body’s hunger signals.

“This could help her be more aware of the food she eats, when, and how it makes her feel,” Huntriss said. “This can allow you to avoid mindless eating and snacking.”

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