If you’re struggling with both PCOS and your weight, you’re not alone. We understand the unique challenges you face, and we’re here to support you. This blog will help you understand the link between PCOS and weight, explain why weight management can be difficult when you have PCOS, and provide practical dietary tips to manage symptoms and help you create a PCOS diet plan for weight loss. Let’s explore how you can take control and find effective strategies for weight loss with PCOS.
What is PCOS?
Polycystic ovary syndrome (PCOS) is a hormonal condition that affects the ovaries. The common characteristics include irregular periods, excess androgens and fluid-filled sacs (follicles) on ovaries. If you have any two characteristics above, a doctor can diagnose you with PCOS.
Researchers have not identified the exact cause of PCOS, but they believe it involves a combination of genetic and hormonal factors. Symptoms of PCOS include irregular periods, excessive hair growth, difficulty in fertility, hair loss and skin issues, while weight gain is also one of the most significant signs of PCOS.
Why does PCOS cause weight gain?
Doctors find that many women with PCOS have abnormal hormone levels, and one of the main reasons they struggle with weight gain is insulin resistance
Insulin resistance
Insulin is a hormone that helps regulate blood sugar levels, when functioning normally it helps your body use the sugar you eat and turns it into fuel. Resistance to insulin is commonly found in PCOS, and it is characterised by levels of insulin in the blood. It means our body’s cells become less responsive to insulin, causing the pancreas to produce more insulin. Excess insulin can lead to weight gain, as well as increased androgen production, worsening PCOS symptoms such as irregular periods and excess hair growth.
How does weight affect PCOS?
PCOS and weight have a two-way relationship, meaning they influence each other. Evidence shows that obesity can lead to increased insulin levels, which worsens insulin resistance and PCOS symptoms, such as elevated androgen levels.
Carrying excess weight also increases inflammation in the body, which can negatively impact egg development and quality, affecting fertility in people with PCOS and higher weight.
Weight loss is an effective way to improve PCOS symptoms and support fertility. Weight loss can achieve significant improvements in PCOS-related symptoms, including body hair, period regularity and fertility. Losing excess weight can also improve insulin resistance by helping insulin work properly.
Create a PCOS diet plan for weight loss and to get pregnant
Diet can play a crucial role in helping manage weight when you have PCOS. In the context of PCOS considering what we eat is just as important if not more important than how much we eat, so when you create your PCOS diet plan for weight loss, bear this in mind. Creating a PCOS-friendly dietary pattern can help improve insulin resistance, manage weight and support overall health and fertility. Let’s see what you can do.
A Low-Carbohydrate PCOS Diet
Evidence shows that a lower carbohydrate intake can be beneficial for women with PCOS, it can help to lower BMI, and improve insulin resistance, which can help trigger egg growth in the ovaries and restore regular ovulation.
A healthy low-carbohydrate diet refers to a diet that moderately limits carbohydrate intake while correspondingly increasing the intake of proteins and healthy fats. You may also consider having more fibre as it helps with reproductive functions and alleviates inflammation in our bodies, which can benefit insulin resistance and weight loss. Fibre itself is good for our digestion and gut health, it is found to be beneficial to fertility in obese women.
A low-carbohydrate diet doesn’t mean you should cut out all carbohydrates from your diet, they play a crucial role in our diets to provide energy, aim for a ¼ of your plate to be carbohydrates at meals.
Swapping refined carbohydrates for wholegrains, including whole-grain bread, brown rice and pasta is also important.
Compared to refined carbohydrates, whole grains can help to reduce body weight and inflammation in the body. Whole grains are also rich in fibre, they will be digested slowly and help keep blood sugar levels stable. Stable blood sugar levels help to reduce insulin resistance.
Wholegrains include oats, brown rice, whole wheat bread, brown pasta, quinoa and cous cous.
Why does protein matter?
Protein is crucial for women with Polycystic Ovary Syndrome (PCOS) who aim to lose weight. They can:
- Promote satiety: Protein is highly satiating, meaning it helps you feel full and satisfied for longer periods. Women with PCOS may experience more frequent hunger and cravings due to hormonal imbalances.
- Support metabolism – Protein plays a crucial role in boosting and maintaining a healthy metabolism. Digesting protein requires more energy than digesting fats or carbohydrates. It also helps to promote muscle mass, having more muscle mass compared with fat mass supports a healthy metabolism.
- Improves Insulin Sensitivity: Protein takes longer to digest compared to carbohydrates, leading to a slower release of glucose into the bloodstream. This helps prevent rapid spikes in blood sugar levels, promoting more stable insulin release. Protein can help improve insulin sensitivity, promoting better blood sugar control and reducing the risk of fat storage.
Here are a few ideas of how you can incorporate these recommendations into your PCOS diet plan for weight loss.
PCOS breakfast – weight loss ideas
For many of us, it is common to have mainly carbohydrates for breakfast, such as bread, cereal, muffins or pancakes. You may now consider swapping to a higher protein and fibre rich option, the following are some ideas for you.
- Greek yoghurt with fruits and nuts
- Avocado and poached egg on whole-grain toast
- Omelette with vegetables
- Turkey/chicken slices, tomato and lettuce wrap
Oats are also a popular breakfast choice, but are oats good for PCOS? The answer is yes. Oats are a complex carbohydrate, high in fibre and other nutrients. They keep you full longer and can help improve insulin resistance. If you like oats, pair them with a source of protein to balance blood sugar levels. You can also add a portion of fruit for extra antioxidants.
For more ways to make your diet PCOS friendly have a read of Healthy PCOS snacks: Dietitian-approved!
Conclusion
Understanding the relationship between PCOS and weight is crucial for managing symptoms and improving overall health. A balanced PCOS diet can help regulate insulin levels, promote weight loss, and enhance fertility. For more detailed information and dietary advice, consider our comprehensive PCOS Diet Plan for Weight Loss & Guide, this includes recipes for breakfast lunch, and dinner for 2 weeks that have been optimised to support weight loss in the context of PCOS as well as to support fertility.
