MODULE 8 LESSON 2

Polycystic Ovary Syndrome (PCOS) is a condition many women suffer from, which can have significant implications on weight management. Often, PCOS causes a reduction in BMR by up to 40%, which makes adhering to a calorie deficit even harder.

From a nutritional perspective, there are certain things you can do to improve the situation. Weight management and achieving a healthy body fat level should be the main priority. Therefore, calories and energy balance remain the most important consideration.

Nutrition beyond weight loss and calories

Protein:
  • A high protein diet is recommended as a means to support general weight loss, as well as preventing muscle loss.
  • Muscle loss in those with PCOS is a common risk as the body may prioritise protein oxidation (using muscle for energy) over fat when at rest.
  • Supporting research: Metabolic evidence of diminished lipid oxidation in women with polycystic ovary syndrome. Whigham et al, 2014 (PubMed Link)
  • The Role of Protein in Weight Loss and Maintenance. Leidy et al, 2015 (PubMed Link)

Macros:
  • Macro splits should initially favour the preference of the individual and support adherence to the calorie deficit.
  • However, there is some evidence to suggest that a lower-carb diet may be beneficial. This does not mean Keto. An extremely low carb diet may further impair metabolic flexibility (ie your body's ability to switch between using fat or carbs for fuel).
  • Supporting research: Dietary composition in restoring reproductive and metabolic physiology in overweight women with polycystic ovary syndrome. Moran et al, 2003 (PubMed Link)
  • Low Carbohydrate versus Isoenergetic Balanced Diets for reducing Weight and Cardiovascular Risk: A systematic review and Meta-Analysis. Naude et al, 2014 (Full Text)

Low GI:
  • Low GI diets show benefits to those with PCOS. Consider this when choosing the types of carbohydrates that you eat.
  • Low GI carbs include Oats, pasta sweet potato, cherries, grapefruit, and dried apricots.
  • High Gi carbs include White bread, white rice, potato, bananas, watermelon, dates. These foods aren't off-limits, but it may be worth moderating consumption.
  • Supporting research: Effects of Two Energy-Restricted Diets Containing Different Fruit Amounts on Body Weight Loss and Macronutrient Oxidation.(PubMed Link)
Fruit:
  • Research has shown that allocated c.15% of daily calorie intake to fruit can be beneficial for reducing protein oxidation (ie muscle loss)
  • Supporting research: Effects of Two Energy-Restricted Diets Containing Different Fruit Amounts on Body Weight Loss and Macronutrient Oxidation. Rodriguez et al, 2005 (PubMed Link)

Supplementation:

Supplements that have been shown to improve PCOS symptoms and/or aid weight loss, include:
  • Vitamin D: Benefits include: improvements in insulin sensitivity as well as other associated benefits for weight loss
  • Metabolic and Endocrine Effects of Long-Chain vs. Essential Omega-3 Polyunsaturated Fatty Acids in Polycystic Ovary Syndrome. . Kotsa et al, 2009 (PubMed Link) (Full Text)
    Dosages should be determined following a blood test from your doctor.
  • Omega 3:Benefits include: metabolic and general symptom improvements.
  • Metabolic and Endocrine Effects of Long Chain vs. Essential Omega-3 Polyunsaturated Fatty Acids in Polycystic Ovary Syndrome. Vargas et al, 2011 (Full Text)
  • Hormonal and Metabolic Effects of Polyunsaturated Fatty Acids in Young Women With Polycystic Ovary Syndrome: Results From a Cross-Sectional Analysis and a Randomized, Placebo-Controlled, Crossover Trial. Phelan et al, 2011 (PubMed Link)
  • Inositol (Myo-inositol): Benefits include: improvements in menstrual cycle regularity, weight loss, and reductions in free testosterone.
    nd Insulin Resistance in Women With Polycystic Ovary Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. Samimi et al, 2016 (PubMed Link)
    Dosage = 250mg per day
  • Inositol (Myo-inositol): Benefits include: improvements in menstrual cycle regularity, weight loss, and reductions in free testosterone.
    Effects of Inositol(s) in Women with PCOS: A Systematic Review of Randomized Controlled Trials. Unfer et al, 2016 (Full Text)
    Dosage = 2-4g per day