Polycystic ovary syndrome (PCOS) is a complex hormonal condition that affects up to 13% of women of reproductive age. When your hormones are out of balance, it can impact nearly every part of your health. But one of the most frustrating symptoms Cysters face? Weight gain.
On average, women with PCOS gain about 2.6 pounds per year. Cysters also tend to have a higher body mass index (BMI) than women without PCOS. So why does weight feel so much harder to manage? PCOS can slow your metabolism—the process your body uses to turn food into energy.
When that system isn’t working efficiently, losing weight through diet and exercise alone can feel nearly impossible. The good news? You can support your metabolism and manage PCOS symptoms naturally by being intentional about what you eat.
In this post, I’m sharing metabolism-boosting foods for PCOS that can help support weight loss and fix hormonal imbalances. And that’s all without extreme dieting or burnout!
What Foods Help Metabolism for PCOS Weight Loss?
Losing weight with PCOS can feel nearly impossible, even when you’re doing everything “right.” And that’s because PCOS weight gain isn’t about willpower or discipline—it’s about hormone imbalances. When hormones fall out of sync, processes like your metabolism slow down, making it harder to burn energy efficiently.
But you can manage PCOS symptoms and support weight loss at the same time. When you understand which foods help boost metabolism and rebalance hormones, everything starts to shift. Your energy, your mood, and your body start to positively respond to these changes.
I’ll start by breaking down how PCOS affects your metabolism, creating a clear, easy-to-follow outline. Then I’ll follow up with foods that can help you rev it back up naturally. This way, your body can start working with you again—not against you.
How Does PCOS Affect Metabolism?
The main way PCOS affects your metabolism comes down to one root issue: insulin resistance.
This happens when your body struggles to process glucose properly. Instead of using it for energy, it stores it as fat. Blood sugar levels then spike and crash after meals, making weight loss feel nearly impossible.
Up to 80% of women with PCOS experience insulin resistance. And it’s behind so many frustrating symptoms of PCOS—fatigue, irregular cycles, stubborn weight gain, and that familiar PCOS belly.
PCOS can also increase your risk for metabolic syndrome. That’s a cluster of conditions that raise the risk of long-term health issues like heart disease and type 2 diabetes—definitely not something we want to ignore.
Want to dive deeper into how PCOS impacts metabolism? Check out my post, “What Is the Connection Between PCOS and Metabolic Syndrome?”
Are There Specific Foods That Can Help Boost Metabolism for PCOS?
Yes, there are specific foods that can help boost your metabolism when you have PCOS.
The key is getting your insulin levels under control. That’s why I always recommend a gluten- and dairy-free anti-inflammatory diet that focuses on lean protein, fiber, and healthy fats. This means limiting processed foods and refined carbs (like white bread) while choosing whole, nourishing foods that work with your hormones.
When you eat in a way that keeps insulin steady, your body can finally use glucose for energy instead of storing it as fat. And here’s the best part: improving insulin sensitivity doesn’t just help your metabolism. It creates a ripple effect that supports hormone balance, fat loss, and overall PCOS healing.
You can find a full list of my favorite PCOS superfoods for insulin resistance over on my Instagram!
What Foods Boost Metabolism for PCOS?
Leafy Greens
You’ve probably heard it a million times: eat your greens. And when you have PCOS, that advice matters more than ever.
Leafy greens like spinach, kale, and arugula have high levels of iron, magnesium, and B vitamins—all essential for thyroid health. Your thyroid plays a huge part in managing your metabolism, energy levels, and basal metabolic rate (BMR). So, supporting it is key!
Magnesium is especially important here as it helps improve insulin sensitivity. Since many Cysters are deficient, adding magnesium-rich foods can make a noticeable difference in how your body processes energy.
Not a fan of leafy greens on their own? Blend them into one of my gut health smoothies for PCOS. It’s an easy, delicious way to get the benefits without tasting the “green.”
Eggs
Eggs are incredibly versatile and a powerhouse food for boosting your metabolism with POCS. They’re a high-quality protein, which means your body uses more energy to digest them compared to carbs or fat. In turn, this helps build lean muscle, which naturally raises your resting metabolic rate—the number of calories you burn at rest.
They also help stabilize blood sugar and reduce PCOS cravings. And that’s a total win-win! When blood sugar stays steady, you feel fuller longer, have fewer crashes, and naturally consume fewer calories. That means weight loss feels more doable and sustainable.
Nuts and Seeds
Nuts and seeds are true superstars for Cysters. They’re packed with healthy fats and plant-based protein—two essentials for supporting metabolism and hormone balance. They’re also naturally anti-inflammatory, which helps calm one of the biggest drivers of metabolic dysfunction in PCOS.
On top of that, nuts and seeds contain omega-3 fatty acids, which support the production of key sex hormones like estrogen and progesterone. And the benefits don’t stop there. They also contain a ton of fiber, which helps your body clear excess estrogen. The result? It becomes much easier to balance hormones naturally.
Avocados
Avocados are a staple food for Cysters. They’re considered high fiber foods, which help stabilize blood sugar, support insulin levels, and nourish gut health—essential for a healthy metabolism.
They’re also packed with magnesium, potassium, folate (B9), and vitamin B6. These are all key nutrients your body needs for energy production and metabolic support.
And here’s where avocados really shine—they’re loaded with monounsaturated fats (MUFAs). These healthy fats lower inflammation, support reproductive hormone production, and improve nutrient absorption. That’s especially important for women with PCOS who often struggle with nutrient deficiencies.
Fatty Fish
Fatty fish like salmon, sardines, and mackerel are some of the best foods you can eat to support metabolism when you have PCOS. They’re rich in omega-3s, which play a huge role in improving insulin sensitivity and overall metabolic health.
Omega-3s also help lower inflammation, one of the biggest root issues behind PCOS and insulin resistance. That’s why many Cysters thrive on the Mediterranean diet that includes fatty fish and healthy fats like olive oil.
But if you struggle to get enough omega-3s from food alone, Ovafit’s Omega-3 Fish Oil can help fill that gap. You can finally give your body the support it needs to heal and rebalance.
Chili Peppers
Stick with me on this one—chili peppers can actually support your metabolism when you have PCOS! They contain a powerful plant compound called capsaicin, which has thermogenic, anti-inflammatory, and appetite-regulating benefits.
Studies have shown that capsaicin can boost metabolic rate, helping your body burn more calories throughout the day. It can also improve insulin sensitivity and reduce blood sugar spikes, which means less fat storage and better hormone balance.
You don’t need much to see the benefits. Try adding fresh chili, red pepper flakes, or a pinch of cayenne to soups, stir-fries, or roasted vegetables. You can even sprinkle some over eggs in the morning.
Check out a few examples in my post, “PCOS-Friendly Recipes for Weight Loss.”
Lean Protein
Lean proteins like chicken, turkey, and tuna are essential for supporting metabolism and hormone balance when you have PCOS. Protein helps improve insulin sensitivity, boost your metabolic rate, and keep your hormones working with you.
Because protein takes more energy to digest, it keeps you full longer and helps stabilize blood sugar levels. That means more steady energy, less inflammation, and lower androgen levels (like testosterone), which is a huge win for managing PCOS symptoms.
When protein is a consistent part of your meals, your metabolism stays supported, and your body feels more balanced overall.
Stuck on how to include more protein into your favorite meals? Join The Cysterhood app and find hundreds of PCOS-friendly recipes packed with protein, fiber, and healthy fats!
Berries
Craving something sweet? Reach for a handful of berries instead. They’re a PCOS-friendly way to satisfy sugar cravings while still supporting your metabolism.
Blueberries, strawberries, raspberries, and blackberries are all packed with antioxidants that help fight inflammation. They’re also rich in fiber, which supports gut health and helps your body clear out excess hormones that can throw everything out of balance.
So what does that mean for you? More stable blood sugar, better digestion, and a metabolism that finally starts working with your body instead of against it.
Garlic and Onions
These nutritional powerhouses do so much more than add flavor—they actively support metabolic health and hormone balance.
Garlic is rich in antioxidants that help lower inflammation and support your liver’s detox pathways. It also contains allicin, a compound shown to improve insulin sensitivity.
Onions take it a step further by improving insulin receptor sensitivity, helping reduce blood sugar spikes. They also act as a prebiotic fiber, feeding healthy gut bacteria that play a key role in balancing estrogen and androgens while calming inflammation.
When your gut, liver, and insulin levels are all supported together, your metabolism can finally speed up. And that makes weight loss feel more achievable and hormone balance easier to maintain.
Green Tea or Matcha
Green tea and matcha have been used for centuries to support metabolic health—and for good reason. They naturally help increase fat burning and boost energy, making it easier to burn calories and support fat oxidation.
They’re also powerful when it comes to lowering chronic inflammation. Plus, they help balance hormones like androgens and estrogen, which is especially important for Cysters.
If you choose green tea or matcha, opt for decaf. Too much caffeine can spike cortisol levels and work against your hormone-healing efforts. You can learn more about cortisol in my post, “How to Reduce Cortisol: PCOS Symptom Relief.”
And if you want more information about what drinks you and your body can enjoy? Check out my post, “Teas for Hormonal Imbalance in PCOS,” for the best tea options to support your hormones naturally.
Give your metabolism the boost it needs with Ovafit’s Metabolism Plus supplement bundle.
Eating the right metabolism-boosting foods is a powerful step toward balancing your hormones and increasing your energy with PCOS. But sometimes, food alone isn’t enough—that’s where PCOS supplements for weight loss can make a real difference.
Our Metabolism Plus Bundle contains the essential vitamins and nutrients Cysters need to reduce inflammation, improve insulin sensitivity, and support a healthy metabolism. Pair these supplements with an active lifestyle and a PCOS-friendly diet, and you’re setting your body up for long-term hormone balance.
You don’t have to do everything at once. Just take it one supportive step at a time.