Milly Gaines
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects up to 20% of women worldwide. While the exact cause of PCOS is unknown, it is believed to be caused by hormonal imbalances and insulin resistance. As a result, many women with PCOS experience weight gain and difficulty losing weight. A PCOS diet aims to manage these symptoms and conditions associated with the syndrome. While there is no one-size-fits-all treatment for PCOS, a healthy diet that is low in inflammatory foods and added sugars and rich in whole foods, protein, healthy fats, and fibre may aid weight loss and help manage PCOS symptoms. Calorie counting is often recommended for weight loss, but it is important to note that calorie needs vary from person to person and depend on various factors such as age, gender, height, weight, physical activity level, and sleep patterns. Consulting a registered dietitian who specializes in PCOS can help individuals determine their unique calorie needs and develop a personalized treatment plan.
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What You'll Learn
Counting calories and macros
Counting calories and tracking macronutrients are important components of managing Polycystic Ovary Syndrome (PCOS). PCOS is a hormonal disorder that affects up to 20% of women worldwide and is the leading cause of infertility. It is associated with an increased risk of heart disease, diabetes, and endometrial cancer. While there is no one-size-fits-all treatment for PCOS, dietary and lifestyle changes can help manage symptoms and improve overall health.
Calorie counting is a popular approach to weight loss for people with PCOS. However, it is not a simple process as calorie needs vary from person to person. Factors such as age, gender, height, weight, body fat percentage, physical activity levels, job type, and sleep patterns influence the number of calories an individual needs. Consulting a registered dietitian who specializes in PCOS can help determine personalized calorie requirements.
Macronutrients, or "macros," refer to the three key nutrients: carbohydrates, protein, and fat. Counting macros involves tracking the intake of these nutrients to ensure alignment with dietary goals. For individuals with PCOS, it is generally recommended to keep carbohydrates under 40% of total calories, with some sources suggesting 30%. This helps manage blood sugar spikes and insulin resistance, a common issue in PCOS.
Protein is another crucial macronutrient for PCOS management. A high-protein diet has been shown to aid in weight loss and promote muscle growth and repair. Healthy protein sources include eggs, nuts, dairy, meat, and seafood. Additionally, including healthy fats in the diet, such as avocado, olive oil, and nut butter, can help with satiety and tackling PCOS symptoms.
It is important to note that individual foods are rarely the sole cause or solution for PCOS. A holistic approach that considers dietary, exercise, and lifestyle factors is essential for managing PCOS symptoms and improving overall health.
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Mediterranean diet
The Mediterranean diet is often recommended by dietitians for people with Polycystic Ovary Syndrome (PCOS). This is because the Mediterranean diet is associated with a wide variety of foods and is easy to follow as a lifestyle approach rather than a temporary fix.
The Mediterranean diet is high in fruits and vegetables, which supply vitamins and phytochemicals. Phytochemicals are compounds that play a role in hormone balance, so they are helpful in treating PCOS. Each colour of vegetable contains different kinds of phytochemicals, so eating a variety of colours ensures optimal phytochemical support. The diet also includes whole grains, lean proteins, and healthy fats.
The Mediterranean diet is also anti-inflammatory, which is important for managing PCOS because PCOS can cause a state of mild, chronic inflammation that increases the risk of heart disease and type 2 diabetes. The diet eliminates saturated fats, processed meats, and refined sugar, which are inflammatory. Instead, it includes healthy fats like olive oil, nuts, and seeds, which can improve insulin sensitivity.
However, the standard Mediterranean diet may be too high in carbohydrates for people with PCOS, as this can make it difficult to achieve optimal blood glucose levels and manage insulin resistance. Therefore, it may be beneficial to modify the macronutrient balance of the Mediterranean diet by reducing the number of carbohydrates and increasing the amount of protein. This can be done by focusing on protein, healthy fats, and vegetables, and slowly adding in grains and carbohydrates.
It is important to note that the Mediterranean diet is not a weight-loss diet. While it can be a healthy and nutritious option for people with PCOS, weight loss requires eating at a calorie deficit. It is recommended to speak to a doctor or nutritionist for personalised advice.
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High-protein diet
The optimal dietary regimen for polycystic ovary syndrome (PCOS) has not been identified. However, high-protein diets (HPDs) are effective for weight control in individuals with metabolic abnormalities. A 2012 study from Denmark reported that people with PCOS who followed a high-protein diet for six months lost an average of nine pounds of body fat. Another study found that individuals in the high-protein group lost an average of 9.7 pounds (4.4 kilograms) after six months — significantly more than those in the control group.
Protein is digested slowly, and its impact on blood sugar is relatively low. A high-protein diet can help boost metabolism and increase the number of calories burned per day. A high-protein diet can be beneficial for PCOS in the following ways:
- Help boost metabolism
- Reduce insulin resistance
- Help balance the levels of glucagon and insulin in the blood
The recommended amount of protein in the diet varies from source to source. One source suggests that the recommended amount of protein for females aged 19 and over is 10 to 35% or more of their daily calories from protein. Another source suggests that a diet consisting of more than 40% of calories from protein is beneficial.
It is important to note that the number of calories for weight loss depends on many variables, including age, gender, height, weight, body fat, physical activity level, type of job, and sleep patterns. It is always recommended to consult a dietitian or a doctor to determine the personalized calorie needs and dietary requirements.
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Low-carb diets
Polycystic ovary syndrome (PCOS) is a hormonal disorder linked to insulin resistance and inflammation. It is the most common endocrine disorder affecting women of reproductive age. Symptoms include acne, oily skin, rapid weight gain, irregular periods, difficulty getting pregnant, excess hair growth, and hair loss.
There is some evidence that low-carb diets can be effective for managing PCOS. A pilot study found that a low-carbohydrate, ketogenic diet led to significant improvements in body weight, percent free testosterone, LH/FSH ratio, fasting serum insulin, and other PCOS symptoms over a six-month period. Another study found that a low-calorie keto diet improved blood sugar levels and led to more weight loss compared to a typical low-calorie diet. Additionally, a systematic review found that dietary interventions improve PCOS symptoms, and low-carb diets are likely the best for fertility and restoring normal menstruation.
However, it is important to note that low-carb diets may not be suitable or necessary for everyone with PCOS. Some people may find that a low-carb diet is difficult to stick to socially and may experience symptoms like mental fog, fatigue, and headaches. Additionally, low-carb diets may not provide enough fibre, iron, folate, niacin, and zinc.
When considering a low-carb diet for PCOS, it is important to remember that there is no one-size-fits-all approach. The number of carbs that are considered "low" can vary depending on the source, and it is recommended to aim for somewhere between 50-150 grams of net carbohydrates per day. It is also important to consider factors such as your degree of insulin resistance, activity level, and how your body responds to different types and amounts of carbohydrates. If you are unsure where to start, it is recommended to aim for 30-40 grams of carbs per meal and adjust as needed.
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Lifestyle changes
Dietary Changes
Adopting a balanced and nutritious diet is crucial for managing PCOS. This includes consuming plenty of whole, unprocessed foods such as non-starchy vegetables, whole grains, lean protein, healthy fats, and fruits. The Mediterranean diet is often recommended as it eliminates saturated fats, processed meats, and refined sugars, which can contribute to inflammation associated with PCOS. Additionally, limiting refined carbohydrates and highly processed foods can help maintain stable blood sugar levels and reduce inflammation.
Calorie Awareness
While calorie requirements vary from person to person, it is important for individuals with PCOS to be mindful of their calorie intake, especially if weight loss is a goal. Counting macros, or tracking macronutrients (carbohydrates, proteins, and fats), can help individuals with PCOS make informed dietary choices and ensure they stay within their calorie goals. Consulting a registered dietitian can provide guidance on determining personalized calorie needs.
Healthy Fats and Protein
Incorporating healthy fats and sufficient protein into the diet is beneficial for PCOS management. Healthy fats, such as avocado, olive oil, coconut oil, and nut butter, can promote satiety and support overall health. Additionally, a high-protein diet can aid in weight loss and help regulate hunger hormones. Examples of healthy, high-protein foods include eggs, nuts, dairy, meat, and seafood.
Stress Management
PCOS is associated with hormonal imbalances, and managing stress can help regulate cortisol levels. Incorporating stress management techniques, such as meditation or yoga, into daily routines can be beneficial. Adequate sleep is also crucial for overall health and can help manage PCOS symptoms.
Regular Exercise
In addition to dietary changes, engaging in regular physical activity can significantly impact managing PCOS symptoms. Exercise, in combination with a healthy diet, can help with weight management and overall health improvement.
It is important to remember that individual needs may vary, and consulting a healthcare professional or a registered dietitian specializing in PCOS can provide personalized guidance and support.
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Frequently asked questions
A PCOS diet is a diet that helps manage the symptoms of Polycystic Ovary Syndrome (PCOS). It can help with conditions associated with PCOS, such as hormonal imbalance and insulin resistance.
The Mediterranean diet is commonly recommended by dietitians for PCOS. This diet includes omega-3 rich fish, non-starchy vegetables, whole grains, whole fruits, and lean protein. Other recommended foods include complex carbohydrates, healthy fats, and whole, unrefined ingredients.
Fried foods, saturated fats, processed meats, refined sugar, refined carbohydrates, and highly processed foods should be avoided as they can increase inflammation and blood sugar spikes.
The number of calories you should consume on a PCOS diet depends on various factors, including your age, gender, height, weight, body fat, physical activity level, and sleep patterns. It's recommended to consult a registered dietitian who can help determine your personalised calorie needs. However, it's important to stay within your calorie goal to maintain weight control.
The ketogenic diet, which is low in carbohydrates and focuses on plant-based fats and protein, has shown potential in an Italian study. This diet helped reduce insulin, cholesterol, and triglycerides, improving the menstrual cycle and reducing body weight and stored fat. However, it's important to consult a doctor before starting any new diet.
