Wondering if it’s even possible to lose weight with PCOS without cutting out carbs? YES! You absolutely can!

Polycystic Ovary Syndrome (PCOS) often brings a unique set of challenges when it comes to weight management.

As a PCOS dietitian, most of the PCOS clients who come to me were told to “just lose weight by cutting out carbs.”

They soon find cutting out carbs only leaves them feeling tired, starving, and defeated (definitely not a realistic or sustainable way of eating!)

The good news is you can, in fact, lose weight with PCOS without cutting out carbs! In fact, carbs can play a vital role in fueling your body and supporting balanced hormones.

Rather watch than read?! Get all the tips in this video!

Losing weight with PCOS can feel like an uphill battle. As a PCOS girlie myself, sometimes I feel like all I have to do is look at bread and I gain 5 pounds!

This is because PCOS involves hormonal imbalances, such as elevated insulin levels and/ or increased androgens, which can make you more likely to gain weight and harder to lose weight.

Insulin resistance, a common feature of PCOS, causes the body to store fat more easily and can lead to intense cravings for high-carb or sugary foods.

Additionally, inflammation and stress can exacerbate hormonal disruptions, further complicating weight management.

Understanding these underlying factors is crucial for creating a realistic and effective weight loss strategy.

Here’s how my clients are able to successfully lose weight with PCOS while keeping carbs on the menu!

1. Swap to Complex Carbs

Not all carbs are created equal. The key with PCOS is to prioritize complex carbohydrates. These are carbs that are rich in fiber and have a lower glycemic index.

These carbs digest more slowly, which helps stabilize blood sugar and insulin levels—a critical factor for women with PCOS.

For a full list of complex carbs, be sure to check out my free PCOS-Friendly Grocery List! Examples of these swaps include swapping:

• White rice to brown rice or quinoa
• Regular pasta for a whole wheat or lentil pastas
• Dried fruit or fruit juices for whole fruit, like berries, apples, and oranges
• White bread for 100% whole wheat bread

2. Pair Carbs with Protein and Healthy Fats

Eating carbs on their own can cause blood sugar spikes, especially for those with insulin resistance, a leading root cause of PCOS.

Pairing carbs with a source of protein and healthy fat can slow digestion and promote better blood sugar control. For instance:

• Pair an apple with nut butter.
• Enjoy whole-grain crackers with cheese slices.
• Topped whole wheat toast with mashed avocado.

3. Be Mindful of Portion Sizes

While carbs are not the enemy, many of my clients do benefit from reducing their portion of carbs at meals. Too many carbs at once can overwhelm your body’s ability to manage blood sugar effectively.

Unbalanced blood sugar levels can lead to the elevated testosterone we often see in women with PCOS.  

To help with portion size, my clients love utilizing the Balanced Plate Method.

This is where you aim to fill about a fourth of your plate with complex carbs, a fourth with protein, and half with non-starchy vegetables.

This provides a filling, nutritious meal that is the perfect portion of carbs!

4. Manage Stress and Sleep

Weight loss with PCOS isn’t just about our diet.

Excess stress and poor sleep can also worsen hormone imbalance, which can make weight loss nearly impossible with PCOS.

You could be eating perfectly and working out constantly, but if poor sleep and stress are contributing to unbalanced hormones you likely won’t see any results.

Poor sleep and stress can also lead to uncontrolled hunger and cravings.

Stress can be physical (like undereating or not getting enough sleep), environmental (like hormone disrupting toxins from cookware or beauty products), or emotional stress (feeling overwhelmed or unmanaged mental health.)

You also want to aim to get 7-9 hours of quality sleep every night to help with hormone balance.

5. Incorporate Resistance Training

Regular physical activity can improve insulin sensitivity and support weight loss.

Strength training is particularly beneficial for women with PCOS because it can help increase muscle mass.

And muscle is money when it comes to PCOS! Increased muscle mass can help you have better insulin levels, healthy weight, and increased energy levels.

I usually recommend my clients try to incorporate 2-3 days of resistance training and they are always amazed at what a difference it makes! 

Your Next Steps To Lose Weight with PCOS

Losing weight with PCOS doesn’t mean having to completely cut out carbs. By swapping to complex carbs, watching portion sizes, and incorporating other lifestyle changes, you can manage your weight and PCOS symptoms effectively.

Remember, it’s about making sustainable changes that honor your body and support your long-term health.

If you’re feeling overwhelmed or unsure where to start, check out my free 7-Day PCOS Diet Plan for balanced meals and simple recipe ideas for help lose weight with PCOS!