Explore an evidence-based guide on the key nutrients in managing PCOS weight loss. Understand the interplay between PCOS, insulin resistance, and dietary choices.

Key takeaways

• PCOS, characterised by high androgen levels, often results in weight gain due to insulin resistance.
• The diet for PCOS should aim to regulate insulin and blood sugar levels to prevent weight gain and encourage weight loss.
• Nutrients like inositol, chromium, and alpha lipoic acid may play a role in improving insulin sensitivity for some women.

Understanding PCOS and Weight Loss

PCOS affects hormones, metabolism, and overall health, which makes it crucial to understand its impact on your body and the role it plays in weight management.

What is PCOS?

Polycystic ovary syndrome (PCOS) is a hormonal condition common in women. It's marked by a hormonal imbalance of androgens (male hormones) resulting in a range of symptoms.

How does PCOS contribute to weight gain?

Common symptoms of PCOS include body weight gain, particularly around the abdomen, irregular periods, acne, hair loss, insomnia, unwanted body hair and fertility issues.

One of the primary contributors to PCOS is insulin resistance. During digestion, our bodies convert food into glucose, which fuels every cell. Insulin, produced by the pancreas, aids in glucose absorption into the cells. However, in PCOS with insulin resistance, the body's cells resist insulin signalling, rendering it less effective and resulting in high blood glucose levels.

The role of insulin resistance in PCOS

The body responds by producing more insulin to counteract high blood sugar. But when there's excess insulin and high blood sugar, the body begins to store the extra sugar as fat when the liver and muscles have reached their storage limit. This contributes to weight gain. For many women with PCOS, losing weight can be challenging, but definitely possible.

How to Optimise Nutrition for PCOS and Weight Loss

Each woman with PCOS has different needs, so working with a dietitian and using tools like CGM to personalise nutrition can provide tailored solutions.

Foods to Avoid for PCOS

Making thoughtful dietary choices is key to managing PCOS and supporting weight loss. While including the right foods is important, it’s equally crucial to avoid those that can worsen symptoms or hinder progress. Here are two categories of foods to limit or avoid for PCOS:

1. Simple Sugars

Simple sugars cause blood sugar spikes, worsening insulin resistance in PCOS.

Examples:

• Soft drinks
• Candy
• Pastries

Swap with:

• Water or herbal teas
• Low-sugar fruits like berries

It's generally recommended to reduce your intake of simple sugars and processed foods, as these tend to result in blood sugar spikes.

2. Processed and Refined Foods

These foods are high in unhealthy fats and simple carbs, contributing to inflammation and weight gain.

Examples:

• White bread
• Chips
• Fast food

Swap with:

• Whole grains like quinoa
• Fresh, homemade meals

Making these simple swaps can help reduce inflammation, balance hormones, and support weight management with PCOS.

Foods to Include for PCOS

In general, an insulin-resistant PCOS diet should focus on regulating insulin and blood sugar levels. This can help to address the root cause of many PCOS symptoms. This involves eating a balanced diet:

• lean protein,
• high fibre foods,
• healthy fats
• complex carbohydrates.

Beyond this, incorporating PCOS diet supplements with specific nutrients can help the body respond better to insulin. These include inositol, chromium, and alpha lipoic acid, which reduce the need for excess insulin production and minimise sugar storage as fat. This can aid in losing weight with PCOS.

In general, a PCOS diet should focus on regulating insulin and blood sugar levels. This can help to address the root cause of many PCOS symptoms. This involves eating a balanced diet, filled with lean protein, high fibre foods, healthy fats and complex carbohydrates. It's generally recommended to reduce your intake of simple sugars and processed foods, as these tend to result in blood sugar spikes.

Beyond this, incorporating specific nutrients can help the body respond better to insulin. These include inositol, chromium, and alpha lipoic acid, which reduce the need for excess insulin production and minimise sugar storage as fat. This can aid in losing weight with PCOS.

Evidence-Based Nutrients for PCOS Weight Loss

Find out how these nutrients can help improve insulin sensitivity, balance hormones, and support healthy weight loss for women with PCOS.

Inositol

Inositol is a sugar alcohol and a vital component of cell membranes. There are various types of inositol, but the ones that are specifically beneficial for women with PCOS are myo-inositol and D-chiro-inositol. Research has shown that inositol is key vitamins for PCOS weight loss that improves insulin sensitivity, regulates menstrual cycles, and supports mood.

Inositol aids in insulin signal transduction. This process ensures insulin effectively carries out its function — to encourage cells to take up glucose.  When this mechanism functions optimally, insulin resistance is lowered, resulting in better glucose control and less likelihood of weight gain.

In PCOS, inositol also may have a beneficial impact on mood regulation. This may be beneficial as many women experience symptoms such as mood swings, anxiety and depression.

Despite the body's ability to produce inositol, including inositol-rich foods in your PCOS diet plan can be beneficial. Inositol supplements are also available.

Inositol food sources include:

• Whole grains like brown rice
• Legumes
• Nuts e.g. almonds and walnuts
• Fruit such as rockmelon and citrus

Chromium

Chromium is a trace mineral that plays a crucial role in macronutrient metabolism, enhancing the action of insulin. In PCOS, chromium can aid in improving insulin sensitivity and subsequently lower insulin levels, resulting in reduced androgen levels.

Some research suggests that chromium supplementation may assist in reducing PCOS-associated weight gain by suppressing the appetite. Additionally, chromium is linked with improved carbohydrate and lipid metabolism, and better free testosterone levels.

Chromium is found in various foods and is also available in supplement form.

Rich sources of chromium include:

• Broccoli
• Whole grains
• Green beans
• Mushrooms
• Potatoes
• Seafood, meat and liver

Alpha lipoic acid

Alpha lipoic acid (ALA) is a naturally occurring antioxidant. It's often referred to as the 'universal antioxidant' due to its solubility in both water and fat, allowing it to function in all cells and tissues in the body. In terms of PCOS management, ALA can help to enhance insulin sensitivity, reduce blood sugar, and support weight loss.

Some small studies suggest that ALA can mimic insulin action, promote glucose uptake into cells, and reduce insulin resistance. Also, as a potent antioxidant, ALA may counteract oxidative stress, which is often present in women with PCOS.

ALA is produced in the body in small amounts, but you can also find it in foods and as a supplement.

Foods high in ALA include:

• Red meat
• Organ meats
• Broccoli
• Spinach
• Tomatoes
• Brussels sprouts
• Peas

If you're having PCOS nutrient deficiencies in your diet and you're interested in supplementation, please speak to your doctor first.

Supplements for PCOS Weight Loss

Supplements for PCOS weight loss can be a helpful addition to a PCOS management plan, especially when dietary changes alone aren’t enough to address specific symptoms. However, it’s important to approach supplementation thoughtfully and under professional guidance.

When Are Supplements Necessary?

Supplements may be beneficial for women with PCOS who struggle to get enough key nutrients from their diet or need targeted support for insulin resistance, hormonal imbalances, or weight management. They can complement a balanced diet by enhancing the body’s ability to regulate blood sugar and support overall well-being.

Precautions Before Starting Supplements

• Always consult with a healthcare provider before starting any supplement regimen, especially if you’re taking other medications or have pre-existing conditions.
• Over-supplementation or inappropriate use can lead to adverse effects, so professional advice is crucial to ensure safety and effectiveness.

Common PCOS Supplements and Their Benefits

Here are some commonly used supplements for PCOS weight loss and how they may help:

By incorporating supplements for PCOS and weight loss, along with a healthy diet and lifestyle changes, women with PCOS can better manage symptoms and support weight loss. Always remember to discuss supplementation with your doctor to tailor the approach to your specific needs.

The Vively app offers personalised tools and resources that can help you make informed dietary choices tailored to your condition. It provides insights into how certain foods impact your blood sugar levels using continuous glucose monitors (CGMs), helping you to optimise your PCOS nutrition and improve glucose control.

Adopting a comprehensive approach is essential to help you achieve a healthy weight, manage PCOS symptoms and ultimately improve your overall well being. Discuss your PCOS management plan with your doctor to ensure a tailored approach.