Struggling with PCOS? Diet expert reveals if keto diet improves hormonal balance and boosts weight loss

Struggling with PCOS-related problems like weight gain and unwanted hair growth? A diet expert talks about the benefits of keto diet for PCOS.

PCOS or Polycystic Ovary Syndrome is a hormonal disorder that may lead to irregular periods, excess male hormones (androgens), weight gain and small cysts on the ovaries. Diet plays a key role in PCOS management, considering women may have to make weight loss efforts and improve hormonal balance. According to a dietitian, a ketogenic or keto diet for PCOS weight loss may be ideal.

What is a keto diet?

A keto diet may support PCOS management. (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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It's a strict diet that is rich in fat but low in carbohydrates. The main rule of a keto diet is to reduce carbohydrate intake to less than 50 grams per day. This shift forces the body into ketosis, a condition where it burns fat for fuel instead of glucose. Essentially, this is a low-carbohydrate diet that focusses on turning fats into ketone bodies instead of carbohydrates into glucose, to provide the body's main source of energy.

Dt. Inshara Mahedvi, Consultant Nutritionist and Dietitian at Motherhood Hospital, tells Health Shots that the keto diet can help manage insulin resistance, which is commonly seen in women with PCOS. “Lower carbs may lead to better hormone balance, improving irregular periods and acne. It can also help in your weight-loss journey, which further reduces PCOS-related inflammation. However, it is necessary to consult a doctor before starting any diet,” Mahedvi said.

Women with PCOS need to follow a well-balanced diet that includes whole grains, lean proteins, healthy fats, vegetables, and fruits to balance hormones. Go for high-fiber foods and low-glycemic index carbs to manage blood sugar levels.

Avoid processed foods, sugary drinks, refined carbs, and excessive fried foods, which can worsen one’s insulin resistance. Cutting down on dairy and high-sugar snacks may also reduce inflammation and hormone imbalances.

Are there any risks?

A keto diet can cause nutrient deficiencies if not properly planned. This could mean missing out on fiber, vitamins, and minerals. Some women tend to experience hormonal imbalance or irregular periods due to very low carbohydrate intake, while some may even experience fatigue, headaches, and digestive issues. The diet expert warns that following a keto diet without supervision can increase stress on the liver and kidneys. It is necessary to consult a doctor before following this diet.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)