How to lose weight with PCOS
If you’re struggling to lose weight with PCOS, you’re not alone. Up to 80% of women with PCOS have weight concerns.[1]
Polycystic Ovarian Syndrome (PCOS) is a hormonal condition which can make it more difficult to lose weight and maintain a healthy weight. Women with PCOS have also reported a larger rate of weight gain (about 1-2kg/ year) compared to women without PCOS.
However, it is possible for women with PCOS to lose weight.
Even 5% weight loss can result in a significant improvements in symptoms including – mental health, acne, regularity of periods, fertility, and risk of developing type 2 diabetes and cardiovascular disease.
If you need help losing weight with PCOS or mangaging symptoms, feel free to reach out to me at valentina@thestrengthdietitian.com
Contents:
1) What is PCOS and How to get a diagnosis
2) Why is weight loss harder with PCOS
3) How to lose weight with PCOS
How to get a PCOS diagnosis
PCOS Diagnostic Criteria:
In order to have a confirmed diagnosis from your doctor, two out of three features must be present.
1. High levels of androgens (by blood test)
2. Multiple follicles (fluid-filled sacs) surrounding the eggs in the ovaries (by ultrasound)
3. Irregular or no period. This shows that your eggs are not released from your ovaries.
Why Weight Loss is more difficult with PCOS
As PCOS is a complex condition, there is often more than one factor influencing weight gain.
It isn’t as simple as calories in and calories out when it comes to PCOS.
Factors that may affect weight gain in PCOS include:
Insulin resistance
Hormones & appetite:
Stress
Poor sleep
Mental health
In particular, there is researching showing that women with PCOS have lower fasting levels of ghrelin (the hormone that signals fullness) to weight-matched women without PCOS. This may lead to women with PCOS having less satiety and fullness after a meals, which may influence their eating behaviour and food choices.
How to lose weight with PCOS
1. Choose low-GI carbohydrates
You may find that swapping some high GI foods for low GI foods helpful, even if you do not need to lose weight, as it has been shown low GI diets improve the body’s ability to respond to insulin in women with PCOS. Also, when combined with losing weight, a low GI diet has been shown to improve regular periods.
An energy restricted, low GI diet (with a 500kcal deficit) with dietitian support was highly effective in reducing total testosterone levels, improving menstrual regularity in 80% of women with PCOS and decreasing the occurrence of acne. [2]
It’s important to note that these individuals followed a balanced diet, outlined by a dietitian, that included 50% carbohydrate (from low and medium GI sources only), 20% protein and 30% fat. This does not mean that this is the ideal macronutrient composition or protocol for you – but it is a good indicator that it is possible to lose weight with PCOS, without cutting out entire macronutrients or food groups.
Low GI alone is not enough by itself. Low GI only refers to the types of carbohydrates you choose It’s also important to balanced meals including protein, fats and plenty of fibre not only improve satiety but again improve your blood sugar levels. Being in a calorie deficit is still necessary to lose weight but being on a low GI diet can help make this easier.
Healthy Swaps to lower the GI of your favourite foods.
2. Mediterranean diet
- This is another great option for PCOS. the Mediterranean diet is well-known for being effective in improving insulin sensitivity, reducing the risk of developing type 2 diabetes and cardiovascular disease [3] It also has a strong evidence base for benefitting mental wellbeing and cognitive health (even reducing your risk of developing Alzheimer’s disease and dementia)
- The Mediterranean diet focuses on plant-based foods including wholegrains, fruits, vegetables, legumes and beans, nuts and seeds. It does include small amounts of fish, seafood, poultry, red meat and dairy occasionally. It focuses on replacing saturated and trans fats with healthier fats including olive oil, avocado, nuts and oily fish.
The Mediterranean diet is more than just a diet – It focuses on shared meals, strong social connections and appreciating the pleasure of eating. These concepts of social connectedness, mindfulness and gratitude are important in having a healthy relationship with food.
Finding the joy and pleasure in food is a big part of the Mediterranean diet - and a big focus here at The Strength Dietitian. If you find that food brings you more anxiety and confusion than pleasure, reach out to us. We’re here to help!
3. Regular exercise
A systematic review and meta-analysis on the effectiveness of exercise in the management of PCOS showed that regular exercise is beneficial in improving weight loss and insulin resistance. The best outcomes were seen when exercise was supervised and aerobic-based, however, it is important to find an exercise regime that you find enjoyable.[4] Whether that’s strength training, team sports, swimming, running, yoga, walking or dancing. The way you move matters- for the management of PCOS, your physical health and mental health.
Whether it’s a walk on the beach, a relaxing yoga session or hard training in the gym. Whatever movement you choose will improve your health and happiness.
Want a dietary assessment and individualised dietary guidance for weight loss with PCOS? Book an appointment today!
Have questions for me? Email valentina@thestrengthdietitian to book a free 15 minute discovery call
References
[1] Sam S. (2007). Obesity and Polycystic Ovary Syndrome. Obesity management, 3(2), 69–73. https://doi.org/10.1089/obe.2007.0019
[2] Shishehgar, F., Mirmiran, P., Rahmati, M., Tohidi, M., & Ramezani Tehrani, F. (2019). Does a restricted energy low glycemic index diet have a different effect on overweight women with or without polycystic ovary syndrome?. BMC endocrine disorders, 19(1), 93. https://doi.org/10.1186/s12902-019-0420-1
[3] Adherence to a Mediterranean diet and plasma concentrations of lipid peroxidation in premenopausal women. Gaskins AJ, Rovner AJ, Mumford SL, Yeung E, Browne RW, Trevisan M, Perkins NJ, Wactawski-Wende J, Schisterman EF, BioCycle Study Group. Am J Clin Nutr. 2010 Dec; 92(6):1461-7.
[4] Kite, C., Lahart, I. M., Afzal, I., Broom, D. R., Randeva, H., Kyrou, I., & Brown, J. E. (2019). Exercise, or exercise and diet for the management of polycystic ovary syndrome: a systematic review and meta-analysis. Systematic reviews, 8(1), 51. https://doi.org/10.1186/s13643-019-0962-3
