Best diet for pcos for weight loss?

So I was wondering what kinds of foods I can include in a diet to lose weight with my pcos? I would also like to know how many grams of carbs and protein I should eat a day to lose weight and how many calories, I walk around a lot in school (about 7000 steps) and I have gym class for 45 min 3 times a week (mon wed and Friday) and also I have heard things about gl load? I’ve heard it’s important in losing weight with pcos so if you could explain what a gl is that would wonderful! I want to lose about 1 pound a week just so you know 🙂 thank you in advance for answering it means tons!

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