What is the best breakfast for pcos weight loss? Since 65-80% of women with pcos have insulin resistance, its best to focus on blood sugar balancing food combinations at breakfast time to help start the day right. I teach this concept in my weight loss program. Essentially, we want food combinations that are high in protein and dietary fiber, and low in their glycemic index load. For weight loss to occur we must stay within our caloric budget for a deficit!

1. Protein shake and berries
2. High protein chia seed pudding and berries
3. Egg and egg white omelette with sautéed greens and vegetables 
4. Greek yogurt parfait with berries and nuts/seeds
5. Cottage cheese with avocado on whole grain toast

1. Protein bars that are low in added sugar and high in fiber

2. Hard boiled eggs with a piece of low sugar fruit (berries, apple, kiwi) 

3. Greek yogurt and berries and two tbsp of pumpkin seeds or almonds

4. A grab and go smoothie, focus on greens and veg in there and add protein

5. Rice cake with smashed avocado and hard boiled eggs

Research has shown that eating 1-2 hours after waking has been proven to help balance blood sugar levels after a night of fasting, which we know can help reduce sugar and carb cravings and supports weight loss. So, if you have PCOS it is a good idea to implement a form of breakfast that works for you and your lifestyle!

If you have pcos and you’re wanting to lose weight, you’ll want to avoid any foods that are going to spike your glucose levels and put you on a blood sugar rollercoaster the rest of the day. Why? Mismanaged glucose is the number one cause for sugar and carb cravings, putting you into fat storage mood (not fat burning). So avoiding foods like: 

-sugary breakfast cereals

– white bagels and breads

– donuts and baked goods

– breakfast sandwiches on white breads

-sugar sweetened coffee (Starbucks or at home)

– juices or high sugar smoothies

Instead try swapping these for healthier options when possible. Some ideas for the best breakfast for pcos weight loss are below! 

1. Lower carbohydrate egg dishes: egg omelet add veggies, quiche or over easy eggs with a slice of whole grain toast or a side of fresh fruit

2. Smoked Salmon bowls with whole grains and greens

3. Green smoothie with protein added

4. Berry smoothie with no banana and add protein

5. Oatmeal plain, unsweetened, turkey bacon and fresh fruit

 

Eating breakfast within 1-2 hours of waking and planning the macronutrient composition to best support balanced blood sugar can be supportive of pcos weight loss.
Want to learn more about how to lose weight as a busy mama with pcos? Join my course here or apply to work with me, a dietitian here.