Online Diet

Because foods that have protein contain Phenylalanine

Intermittent fasting can help lose weight in the short term, but in the long term causes malnutrition and slow down metabolism.
Also, intermittent fasting in that way you said (eating once a week) definitely harms your health. If you like to take an intermittent fasting diet, try 5:2 or 16:8.

• One of the most important things to do in a PCOS diet is carb counting, just like a type 2 diabetes diet pattern; you should limit your diet carbs to 50% of your total calorie and divide it into 5-6 meals and snacks. It causes hormone balance and helps you lose weight in the right way.
• The second thing you should do to lose weight is reducing calorie intake by about 500-1000 calories from TEE.
• Limit simple carbs and drinking carbs like sugar, soda, juice, candy, etc.
• Avoid trans fats, limit saturated fats, and increase omega-3 and omega-9 fatty acids.
• Supplementation with Vitamin D3 is needed.
• Soybean can help you improve markers of insulin resistance, hormonal status, triglycerides, and biomarkers of oxidative stress.

Some meals that you can eat for lunch and dinner include:
• Rice and chicken barbeque
• Boiled egg and potato with olive oil
• Roasted chicken and bread
• Fish and potato porridge
• Baked beans
• Fried eggs and bread
• Omelette
• Chicken soup
• Homemade sausage and toast
• Brought and bread
• Rice and meat stew
• Chickpea sandwich

Depending on the calorie of your diet, you definitely have malnutrition. Consuming less than 1,200 calories per day in women and less than 1,400 calories in men will cause malnutrition and cachexia in the long term, and you should eat at least these amounts.
• So the first point is to eat more calories. The cheapest calorie sources include cereals, grain, bread, pasta, potato, and other starches.
• The second point is to eat more fruits and vegetables to get enough vitamins and minerals.
• Meats, chicken, fish, eggs, and soybean are the best source of protein; after that, you can use legumes (lentils, beans, chickpea, etc.) as the protein source.
• Healthy fats like olive, nuts, seeds, avocado, and olive oil are the best options to increase calorie intake.
• And I don't see low-fat dairy in your recall, and it will cause osteoporosis in the future, so you should eat them or use calcium + Vit D supplement. I suggest taking a multivitamin-mineral per day.

At the end, I suggest some budget-friendly ingredients that you can use and get nourished:
• Beans, Lentils, Chickpeas (80 calories per serving)
• Soybean (50 calorie per serving)
• Whole grain (80 calorie per serving)
• Dried fruits (60 calorie per serving)
• Low-fat dairy (120 calorie per serving)
• Sweet potato (80 calorie per serving)
• Brown rice (80 calorie per serving)
• Quinoa (80 calorie per serving)
• Poultry (60 calorie per serving)
• Eggs (45 calorie per serving)
• Potato (80 calorie per serving)
• Vegetables (20 calorie per serving)

The most important thing you should do is stop eating before getting full because the chemical that sends the satisfying signal to the brain has a delay and takes time to reach the brain.
The second point is that you can eat how much you want non-starchy vegetables; they are full of fiber and low in calories, so they don't make you gain weight.
The third thing is to drink one glass of water + 1 tablespoon of apple cider 15-30 minutes before main meals.
The fourth point is to pick small dishes to eat.
And the final tip is to avoid eating junk foods.

There are some diseases that can aspect on your gut, including IBS, IBD, Crohn's disease, Ulcerative colitis, Celiac, etc., and the diet of each one is different from each other. So first of all you should see a gastroenterologist for diagnosing your disease.

By your condition, I suggest you change your diet macronutrients the below percent:
20-25% proteins, 45-55% carbs, 30% healthy fats
At the same time, try 5:2 intermittent fasting to break down the weight plateau.
Another important tip in a weight loss diet is choosing healthy foods; although a glass of juices' calorie equals 2 fresh fruits, drinking fruit juice causes you to gain more weight than when eating fruits just because of fiber. So your weight loss diet should be rich in fiber and eat plenty of non-starchy vegetables and fruits in your diet.
Simple carbs cause a blood sugar spike and insulin resistance and finally gain weight, so you should avoid them.
You don't need to cut off all foods that you love to eat, just eat a small number of unhealthy ones and eat a more healthy one.
And the last point is you should focus on your size, not your weight. And eating healthy is more important than eating the right calorie.

• Since you gain weight easily, better to check your thyroid hormones levels (T3, T4, TSH).

It's Ok, but I suggest eating Casein instead of Whey. Because Casein takes a longer time to digest and helps build muscle during sleep.
There are some problems with your diet plan, including:
• You don't eat enough calcium sources such as low-fat dairy. You should eat at least 2 servings of them in your diet or use a calcium supplement.
• You should eat more protein sources like meat, chicken, fish, turkey, beans, soybean, eggs, low-fat dairy, etc.
• The kind of vegetables and fruits you eat is important too because some vitamins and minerals exist in just some type of them. Then I suggest eating various veg and fruits and taking a multivitamin-mineral per day.
• Note that you shouldn't restrict your calorie intake too much, because it can harm your health. Since I haven't your weight, height, physical activity, etc., I can't calculate your daily calories need.

You should eat almost 1800 calories per day to maintain your weight. But in the workout days, your calorie intake should increase based on your exercise duration and intensity (between 300-500 calories).
1800 calories include the below portion size:
2 servings low-fat dairies
4 servings of non-starchy vegetables
3 servings of fruits
7.5 servings of whole grain and cereals
6.5 servings of protein foods
4 servings of healthy fats
1 serving is free sugar
You should make a plan to eat this amount in 3 main meals, and 2-3 snacks.
But since you do exercise, it's important to eat 2 servings of protein foods and 1 serving of fruits, and 1 serving of cereals just after your workout.
You can see the food exchange list in the below link:
https://oxfordiet.com/online-diet-plan/foods-exchange-list

About multivitamins, I suggest the below multivitamins-minerals:
1. Nature Made Multi Complete Tab
2. 21st Century Men's Health One Daily Multivitamin Multimineral Supplement Tab
3. Vitabiotics Wellman Original Tablets
If your dietary intake isn't enough, multivitamins minerals help you meet the body's needs and improve your health. Since those who exercise or do workouts are under oxidative stress, and the body needs more micronutrients, we suggest eating a tab of multivitamin minerals per day.
But there is a vitamin in athletes that is so important, Vitamin D. The normal range of Vitamin D in blood serum for adult people is above 20 ng/ml, but in the athletes, it should be about 65-75 ng/ml. So if you have Vitamin D deficiency, you should eat a mega doze (50000) of vitamin D per month. Vitamin D has an important role in boosting testosterone. There are some other micronutrients that help to boost testosterone including Vit C, Vit B6, Mg, Zn, Vit E, Folat, and Vit k, that exist in the multivitamin minerals tab and you don't need to eat another supplement.
Another supplement that helps you to build muscle is Creatine. Creatine is one of the best supplements for muscle hypertrophy.
But about Probiotics, the evidence is not enough and we need more research about that.

Finally, my prescribe for you is:
• 1 tab of multivitamins mineral per day with your meal
• 1 tab of Vit D3 50000IU per month after your meal
• 4g Creatine after and before workout with a high carb snack for 6 weeks and rest for 2 weeks. repeat this cycle.