The PCOS Weight-Loss Diet That Actually Works

What Works for PCOS

There is no single "PCOS diet," but the evidence converges on a pattern:

• Gentle deficit of 250–500 kcal/day (not a crash).
• Higher protein at 1.6–2.0 g/kg to preserve muscle and curb hunger.
• Low–glycemic-load carbohydrates — fiber-rich, minimally processed — distributed across meals.
• Consistency over perfection.

The 2018 International PCOS Guideline emphasizes lifestyle intervention as first-line, and notes that even 5–10% weight loss improves insulin sensitivity and symptoms.

What to De-emphasize

• "Detox" teas, seed cycles, and single "superfoods" with no consistent evidence.
• Very low-carb extremes unless supervised — they are hard to sustain and not required.

Build your plan with the PCOS Calorie Calculator, then refine carbs via PCOS carb counting and the insulin-resistance diet. Start from the PCOS hub.

Educational only. A registered dietitian trained in PCOS can individualize your plan.