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How Many Calories Should I Eat on Ozempic if I Have PCOS?
If you have polycystic ovary syndrome (PCOS), you know that “my body is working against me” feeling all too well. Between irregular menstrual cycles, low energy, sleep struggles, and fertility changes, it can feel like a lot to juggle. But what about the stubborn weight gain (AKA, PCOS belly) that feels like you can’t manage no matter how hard you try?
Recently, doctors have been recommending weight loss medications like Ozempic as an off-label “quick fix” for PCOS weight gain. Yes, they may improve insulin sensitivity and support weight loss temporarily, but they come with side-effects that are much more harmful than they’re worth. And, once you stop the weekly injections, results fade fast and you’re right back where you started. There’s a reason it was FDA approved for people with type 2 diabetes, not for those of us with PCOS!
Here’s the truth: you can take control of your symptoms, and it starts by tackling one of the biggest root causes of PCOS—insulin resistance. When your body doesn’t respond to insulin properly, glucose (aka sugar) doesn’t get used for energy. Instead, it is stored as fat, making weight loss feel nearly impossible.
The good news? There are plenty of natural, research-backed ways to improve insulin sensitivity. I’m talking about slow-weighted workouts, a gluten- and dairy-free anti-inflammatory diet, better sleep, and stress management. You can also take powerful natural supplements, like Ovafit’s Berberine Advanced, a natural GLP-1 booster that helps promote long-term results.
I understand that every Cyster’s journey is different. If you do choose to take Ozempic, it’s still important to ensure you’re nourishing your body, especially if your appetite disappears. I’m diving into exactly how many calories women with PCOS should eat on Ozempic to avoid malnutrition, protect your hormones, and keep your metabolism strong.
How Many Calories Should I Eat on Ozempic if I Have PCOS?
When it comes to reversing PCOS symptoms, weight management plays a big role—especially if you’re tackling insulin resistance. In fact, just a 5-10% reduction in body weight can lead to significant improvements in symptoms like irregular cycles, cravings, inflammation, and even fertility.
But here’s the thing: you don’t need extreme diets or injections to get there. With the right lifestyle changes, like consistent physical activity and a balanced diet, it’s 100% possible to see progress and feel good in your body again.
That said, if you’re considering (or already taking) Ozempic, it’s important to understand how it works and what your body really needs during the process. Yes, it may lead to weight loss, but that doesn’t mean it’s happening in a healthy way.
That’s why I’m breaking down everything you need to know about losing weight for PCOS on Ozempic, including how to avoid muscle loss and fuel your body properly. Healing your hormones isn’t just about losing weight; it’s about how you do it and making sure your body is truly supported every step of the way.
Does Ozempic Burn Calories if You Have PCOS?
Let’s clear this up: Ozempic doesn’t actually burn calories—at least not the way exercise or muscle mass does. What it does do is change how your body regulates appetite, insulin, and digestion. That means you naturally eat less, and over time, your body starts to burn fat instead of storing it.
Ozempic is what’s called a GLP-1 receptor agonist, which means it mimics a hormone your gut naturally produces after meals. This hormone helps regulate blood sugar and signals feelings of fullness. It shifts your metabolism from “store” mode to “burn” mode. Sounds helpful, right?
But here’s the catch: it’s not a long-term fix. Once you stop taking it, your appetite and weight can bounce right back. That’s why supporting your metabolism naturally is so important—especially for Cysters.
You can reduce cravings and calorie intake without painful injections by focusing on high-protein, high-fiber meals, sipping insulin-supportive teas, and using powerful tools like berberine for PCOS. It supports blood sugar and insulin levels—two key factors for lowering calories and encouraging healthy, sustainable weight loss.
Do You Have to Count Calories on Ozempic if You Have PCOS?
Yes, you still need to pay attention to your calories on Ozempic—but not for the reason you might think.
Ozempic drastically suppresses your appetite. I’m talking a couple bites of your PCOS-friendly steak bowl and you’re done—recipe in The Cysterhood app, by the way! That said, a lot of people end up under-eating without even realizing it.
And while eating less might sound like a fast track to weight loss, it can seriously backfire. When you dip too low in calories, your metabolism can slow down, and your muscle mass can shrink. And what happens in return? This negatively affects your thyroid function, and your hormones can fall out of balance even more. I’ve seen hair loss in some Cysters from not getting enough protein and nutrients—and you know hair thinning is already an issue for people with PCOS. That’s not the kind of “progress” we’re looking for.
So yes, even on Ozempic, tracking your calorie intake is important, but not to restrict. You want to make sure you’re nourishing your body, not taking away from it!
Whether you’re on a GLP-1 medication or following the holistic path to lose weight (which I always recommend!), one thing’s for sure: your body still needs fuel to function. That’s why I always suggest supporting your meals with MetaMulti, a multivitamin made specifically for women with PCOS. It fills the gaps so your body gets what it needs—no matter how much (or how little) you’re eating.
How Many Calories Should You Eat on Ozempic if You Have PCOS?
While 1,500 calories per day is often tossed around as a baseline, it’s not a one-size-fits-all rule—especially for Cysters. Everybody has different needs depending on height, weight, age, activity level, and hormone health. The key to sustainable weight loss is nourishing your body while maintaining a gentle calorie deficit.
A healthy calorie deficit usually means eating 300-500 calories less than your maintenance calories (the amount your body needs to maintain your current weight).
To find out your Basal Metabolic Rate (BMR), or maintenance calories, you can use this formula:
BMR = (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) – 161
Then multiply your activity level:
- 1.2 = you sit most of the day
- 1.4 = you’re lightly active
- 1.6 = you’re moderately active
- 1.8 = you’re very active or athletic
This gives you your maintenance calories. Subtract 300-500 from that number for a healthy weight loss range.
Want an easier way? Take your weight (in pounds) and multiply by 10-12. For example: 170 lbs x 11 = ~1,70 calories per day for gradual healthy fat loss.
Focusing on diet and lifestyle changes ensures you have enough fuel to heal your hormones while you lose the weight. That’s why I’m all about sustainable, long-term healing—not short-term weight loss with rebound side effects. And, remember: weight loss doesn’t mean deprivation; it means supporting your body every step of the way.
What to Eat on Ozempic if You Have PCOS
If you’ve chosen to take Ozempic on your PCOS weight loss journey, it’s so important to build healthy habits that will support you long after you stop the meds. That means creating a foundation you can actually stick with—like a gluten- and dairy-free anti-inflammatory diet. It doesn’t just help reduce inflammation, it also balances hormones and keeps insulin resistance in check naturally.
Need a little help getting started? Inside The Cysterhood app, you’ll find hundreds of easy, PCOS-friendly recipes and a custom meal plan builder to make healthy eating feel like second nature. Now, let’s look at a few specific examples of what to eat on Ozempic if you have PCOS.
Lean Protein
Protein is your PCOS bestie—especially if you’re taking Ozempic. Getting enough protein isn’t just about maintaining muscle (although that’s a big win, too!). For women with PCOS, prioritizing protein helps you feel fuller longer, keeps your blood sugar stable, and supports hormone balance. It also helps preserve lean muscle—which is so important if you’re losing weight.
If you’re on Ozempic, aim for around 30 grams of protein at breakfast, lunch, and dinner. This is a great way to ensure that you’re allowing your body to fuel and function at its best.
Here are some of my favorite protein-packed, PCOS-friendly foods:
| Food | Calories | Protein | Benefits |
| Wild-Caught Salmon (100g) | 148 calories | 9.3 grams | Rich in omega-3s for inflammation support |
| Chicken Breast (100g) | 165 calories | 31 grams | Lean, versatile, and easy to meal prep |
| Turkey Breast (100g) | 147 calories | 29 gram | Great for hormone-friendly ground meat dishes |
| Organic Eggs (1 egg) | 72 calories | 6.8 grams | Pair with fiber for a blood-sugar balancing breakfast |
| Tempeh (100g) | 178 calories | 6.8 grams | Fermented and plant-based |
| Lentils (100g) | 286 calories | 22.9 grams | High in fiber and protein for stable blood sugar |
| Canned Chickpeas (100g) | 125 calories | 7.2 grams | Budget-friendly and easy to toss into meals |
| Chia Seeds (100g) | 500 calories | 29.9 grams | Great in smoothies or overnight oats |
High-Fiber Vegetables
When it comes to weight loss and hormone balance, fiber does so much heavy lifting behind the scenes. Not only does it help keep you feeling full and satisfied, but it also keeps things moving (yep, I’m talking digestion!). And, research suggests that it supports hormone detox—especially estrogen.
Whether you’re on Ozempic or taking the natural route, loading up on fiber-rich veggies is a must. Here’s a roundup of my go-to PCOS-friendly picks.
| Food | Calories | Fiber | Benefits |
| Broccoli (100g) | 34 calories | 2.6 grams | Anti-inflammatory, supports estrogen balance |
| Zucchini (100g) | 17 calories | 1.1 grams | Super hydrating, gentle on digestion, and low in bloat |
| Cucumber (100g) | 15 calories | 0.5 grams | Refreshing, light, and helps reduce water retention |
| Cabbage (100g) | 25 calories | 2.5 grams | Full of hormone-balancing compounds like DIM |
| Arugula (100g) | 25 calories | 1.6 grams | A nutrient powerhouse that helps support digestion and estrogen clearance |
| Bell Peppers (100g) | 31 calories | 2.1 grams | High in vitamin C to support adrenal and immune health |
| Carrots (100g) | 41 calories | 2.8 grams | Helps balance blood sugar and loaded with antioxidants |
| Spinach (100g) | 23 calories | 2.2 grams | Packed with magnesium—perfect for hormone and mood support |
Gluten-Free Whole Carbs
One of the biggest PCOS myths out there is that you have to go low-carb to see results. Not true. Your body needs carbs—just the right kind. Prioritize those whole, gluten-free carbs. These can actually support your hormones, keep you full, and give you the steady energy you need to crush your day (and your workouts).
Here are a few of my go-to PCOS-friendly carbs that won’t spike your blood sugar and will keep you satisfied:
| Food | Calories | Carbs | Benefits |
| Cooked Quinoa (100g) | 120 calories | 21 grams | A complete plant protein packed with magnesium and fiber—your hormones love it |
| Cooked Brown Rice (100g) | 111 calories | 23 grams | Easy to digest and gives you a steady, slow-burning source of fuel |
| Sweet Potatoes (100g) | 86 calories | 20 grams | Full of potassium and beta-carotene for skin, immune, and hormone health |
| Buckwheat (100g) | 92 calories | 20 grams | Naturally gluten-free and anti-inflammatory—yes, please! |
| Gluten-Free Oats (100g) | 71 calories | 12 grams | Supports blood sugar regulation and helps with fullness between meals |
Low-Glycemic Fruit
Adding low-glycemic fruit to your meals can give you a serious glow-up from the inside out. And, yes, this still stands true regardless of whether you’re on a natural PCOS healing journey or temporarily taking Ozempic!
These fruits aren’t just delicious—they’re packed with fiber, antioxidants, and polyphenols. This is what you want to support insulin sensitivity, reduce inflammation, and increase satiety (without blood sugar spikes!).
Here are a few of my favorites:
| Food | Calories | Fiber | Benefits |
| Blueberries (100g) | 57 calories | 2.4 grams | Rich in antioxidants that fight inflammation and support hormone balance |
| Green Apple (100g) | 52 calories | 2.4 grams | A crunchy, blood-sugar-friendly snack to reduce cravings |
| Pomegranate (100g) | 83 calories | 4 grams | Bursting with polyphenols to support metabolism and lower inflammation |
| Kiwi (100g) | 61 calories | 3 grams | Loaded with vitamin C and digestion-loving fiber |
| Grapefruit (100g) | 42 calories | 1.6 grams | Supports blood sugar and insulin sensitivity |
Healthy Fats
Ozempic can suppress your appetite so much that even with a plate full of PCOS-friendly, nutrient-dense foods, you may struggle to eat enough. But here’s the thing: eating too little can mess with your health in the long term. We don’t want that!
One of the best ways to support healthy, sustainable weight loss on Ozempic is by adding healthy fats to meals. Healthy fats aren’t just about meeting calorie needs (though that is a benefit!). You can also expect reduced inflammation and stable blood sugar and insulin levels.
Here are a few PCOS-approved healthy fats I love:
| Food | Calories | Fat | Benefits |
| Extra Virgin Olive Oil (1 tbsp) | 119 calories | 14 grams | Anti-inflammatory, heart-healthy, and hormone-loving |
| Avocado (100g) | 160 calories | 15 grams | Packed with fiber and potassium, keeps cravings in check |
| Almond Butter (1 tbsp) | 98 calories | 9 grams | Creamy, satisfying, and full of skin-glowing vitamin E |
| Sunflower Seeds (100g) | 584 calories | 51 grams | Magnesium-rich, great for snacking or topping salads |
| Coconut Oil (1 tbsp) | 117 calories | 13.5 grams | Supports metabolism and makes everything taste great |
Support healthy weight loss and improve PCOS symptoms with long-term natural methods.
There’s no quick fix for PCOS—but there is a better way to heal. If you’re serious about reversing PCOS symptoms and getting your insulin resistance under control, it starts with real, sustainable lifestyle changes. Though they’re tempting, weekly injections that aren’t FDA-approved for weight loss aren’t worth the laundry list of side effects. Especially not when it comes to something as important as your health!
Let’s be honest: turning to a needle that you can’t stay on forever is just a temporary band-aid for a lifelong condition. That’s exactly why I started offering Berberine Advanced—a natural GLP-1 booster that supports your body’s ability to manage insulin, reduce cravings, and promote steady, healthy weight loss. It’s like Ozempic, but without the side effects, needles, or rebound weight gain.
When you combine Berberine Advanced with a gluten- and dairy-free anti-inflammatory diet, a slight calorie deficit, and slow-weighted workouts that build metabolism-boosting muscle… that’s when the magic happens. (Find awesome PCOS-friendly meal plans and workout routines on The Cysterhood app!)
Sustainable. Natural. Empowering. That’s the Ovafit way.
Ready to start healing your PCOS from the inside out? This is your sign. Check out our NSF-certified Berberine Advanced today!