Oh, sweetie, I'm sorry. In my case, I don't actually have PCOS but just side-effects similar due to the Mirena IUD. Now that it's removed, having my hormones going back to normal is definately a contributing factor.
But as far as diet, I'm following the "Diabetic Diet", meaning I have cut way down on sweets, white Sugar
(replaced it with organic raw Sugar
in SMALL AMOUNTS), no soda (only icead tea with lemon, no Sugar
or water, LOTS OF WATER!), white flour and white flour products (pastries, white bread, etc.), and white rice. I've also switched to organic dairy, fruits and veggies. It's expensive, but I've been buying less processed food to make up.
I've switched to brown rice, wheat bread, wheat pasta (in small amounts, still high in carbs) and cut way down on simple carbs. I've also gotten into a 'stir-fry kick'. I saute mixed fresh or frozen veggies with Olive oil until soft but still crunchy. You can add some cooked chicken breast if you like. And I've been serving it with brown rice. I like to saute red bell peppers with onion and carrots to get a nice mix of flavor without adding extra sauces or seasonings, (I also have put a small dash of seasoned salt to bring out the flavor). It's very yummy and very good for you.
My next meal is going to be lean steak in teriyaki with veggies and brown rice. I didn't think I could like brown rice, but I think it's better than white. Also, they said to cut down portions. I was eating two very large meals per day, and have gotten down to 4 small ones (one is more of a snack). That was the hardest. To teach myself to eat at times I wasn't used to.
Also, I've been snacking on raw unsalted almonds for snacks. They give you a bit of energy boost without adding extra salt. They are very low in carbs and high in good fats and vitamins. If you can't have nuts, you could try carrot sticks or raw veggies.
And, I've been prepping a big salad for my family and putting it in a big container all ready to go. Then we just eat it for a couple days. My husband taks some to work in a smaller container. It's all about how you eat and what you put in your body. There are many sites online that have listed examples of what to eat and what not to eat. I highly disagree with one common factor with some of those sites. They recommend using artificial sweetener instead of sugar (splenda, equal, nutrasweet, etc.). I am completely convinced that those 'non-sugars' are doing more harm than good and actually prevent your body from shedding weight. My doctor agreed. The sites will say they are a "free-food" since they have no calories, but they are still chemicals and I refuse to eat them. Watch out for "DIET" or "NO SUGAR ADDED" drinks and foods, they are not better for you. They have been chemically altered.
And most importantly, keep off the junk and fast food. And I've been working out. Not everyday, but I'm trying. My doctors all agreed that 30 minutes of aerobic activity at least 3-4 times/week is the least amount I absolutely need to do in order to lose weight. I just did 30 mintues this morning. It was murder!
My doctor said that medication can be a factor. She mentioned that if I was diabetic or had PCOS she would put me on Metaformin or birth control pills (to regulate the cycle), which is common drugs for PCOS and diabetes. She said it's almost counteractive because it causes the person to gain weight, which is harder for the patient to get healthy. If you are on any medication right now, you might want to talk to your doc about whether it will make losing weight more of a challenge. Either way, excercise is the key. Good luck, sorry for the long message, but I hope this helps.