Weight Loss Diets and PCOS

What is Polycystic Ovary Syndrome?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that may impact the length of the menstrual cycle, reduce ovulation, increase male hormones (androgens), and/or cause immature follicles (what are usually referred to as cysts) in the ovaries.

The exact cause of PCOS is unknown. Research shows that there are genetic and environmental factors that contribute to the development of PCOS. This means that it is likely to run in families, but that there are also things in your environment (diet, lifestyle, stressors, etc.) that can also play a role and contribute to symptoms.

Common Symptoms of PCOS include:

Acne
Excess facial/body hair growth
Loss of hair on head
Irregular or absent ovulation
Irregular or absent periods
Ovarian cysts
High blood sugar
Weight gain
Dark patches of skin
Infertility
Skin tags
Sugar cravings
Fatigue
Gut issues- IBS, diarrhoea, constipation, bloating
Anxiety and depression

PCOS is not just about the inability to get pregnant either. PCOS is a metabolic/endocrine disorder that has the ability to contribute to:

High Blood
Pressure
Pre-Diabetes
Type 2 Diabetes
High Cholesterol
Eating Disorders
Heart Disease
Endometrial Cancer
Gestational Diabetes
Sleep Apnea
Anxiety & Depression

What is insulin resistance?

Insulin resistance is present in approx. 50-80% of women with PCOS regardless of weight. Therefore most of the dietary advice is about lowering insulin levels and improving insulin sensitivity are key in managing the syndrome.

When insulin resistance is present, normal levels of insulin are not enough to bring down glucose levels in the blood. Insulin is needed to transport glucose (which is broken down from Carbohydrates we eat) into the body cells. What then happens is the pancreas needs to release more insulin to compensate. This leads to higher levels of insulin circulating in the body.

Having high levels of insulin means that:

Your body stores more fat, resulting in weight gain
Your ovaries produce more testosterone, which has an adverse effect on the reproduction hormones that control the formation of follicles in the ovary.
Resulting in the menstruation cycle maybe coming irregular or your periods may even stop all together
Extra testosterone causes more free testosterone to circulate in the body causing acne and hirsutism (hair growth)

It can be a vicious cycle with PCOS as it promotes the storage of body fat and we also know that weight gain can make the PCOS worse.

So what can you do?

Diet can have a big impact on PCOS. Although good nutrition can benefit everyone, it is especially important when you have insulin resistance.

One of the key dietary tactics is to aim for more foods with a “Low Glycaemic Index”.

A low GI diet is one where the Carbohydrates you consume break down more slowly and or slowly release glucose into your bloods stream so that your blood glucose levels remain stable. PCOS sufferers have a tendency to feel hungrier and gain weight easily so a low GI diet is ideal for helping with this problem.

What foods have a low GI?

Some foods naturally have a low GI, foods like pure meat, fish & cheese. As they contain no carbs, they have no GI value.

The same goes for some green leafy veggies and nuts. As they are low in carbs, they have no GI value.

As a rule of thumb the higher the fibre in the food the lower the GI so for example chickpeas have a low value of 28 compared to a white baguette has a value of 95.

Have a look at this link for more information on the Glycaemic Index of certain foods:

https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

The higher fibre foods tend to slow the rate at which the starch in the food can be broken down.

So what should I eat to help my PCOS?

It is all about:

Balancing your plate = Balanced Blood Sugars = Balanced Hormones

Try to have protein at each one of your meals, this will help to stabilize your blood sugars and keep you fuller for longer.
- Chicken, beef, fish, eggs, cheese, cottage cheese, Greek yoghurts, beans, lentils, pulses, tofu, tempeh, nuts and seeds.
Make your carbs counts opt for higher fibre lower GI varieties
- Oats, wholegrain bread, wholemeal pasta, lentils, beans, sweet potatoes, butternut squash
Rather than being a diet that is “No or low fat” it should be a diet that contains good fats. This is due to fats being the building blocks for hormones, so we need adequate amounts in our diet to keep the hormones balanced.
- Sources like olive oil, avocado, nuts, seeds, full fat yoghurts and cheese (in moderation)
Including non-starchy vegetables and green leafy vegetables are important as it helps balance our hormones are a good source of fibre and help nourish our gut bacteria. With PCOS its important to try to aim for at least 5 portions a day.
- Broccoli, cauliflower, carrots, tomatoes, brussel sprouts, spinach, aubergine, salads, beetroot, peppers, onions, kale and mushrooms.
Be careful of your portion sizes, with PCOS there is a tendency to gain weight easily, so you need to still watch your portion sizes.
With having PCOS we know that there are issues with insulin resistance we also know that people with PCOS do better with small and frequent eating rather than large and infrequent.

What would a day of eating look like to support PCOS?

Breakfast
- Oats with yoghurt and berries
- Wholemeal toast with scrambled eggs
- Wholegrain cereal with milk and chopped fruit
Lunch
- Omelette with spinach and prawns
- Wholemeal toast with tinned sardines
- Lentil soup and a wholemeal roll
- Evening meal
  - Salmon with brown rice and broccoli
  - Sweet potatoes with spicy beans
  - Chicken salad
- Snack ideas
  - Natural full fat yoghurt with berries
  - Oatcakes with cottage cheese
  - Fruit