What is PCOS - Polycystic Ovary Syndrome is a hormonal disorder that affects millions of women.

Polycystic ovary syndrome (PCOS) is a condition affecting between 1 in 10 and 1 in 20 women of childbearing age. This condition causes the body’s hormones to become unbalanced, leading to issues like ovarian cysts, increased hair growth on the face and body (hirsutism), acne, weight gain or obesity, thinning hair, irregular menstrual periods, and even infertility.

It’s very likely you or someone you are close to suffers from PCOS.

You must have two of the three following criteria to be diagnosed with PCOS : 
Irregular Periods
Hyperandrogenism (Higher Testosterone) 
Polycystic Ovaries 

About 50% of people who have PCOS also suffer from obesity. 

Being diagnosed with PCOS is not a “death” sentence when it comes to being able to lose weight. 

Thankfully, more and more doctors are beginning to recognize the importance diet plays in preventing and controlling PCOS.

Insulin is thought to play a major role in PCOS. This powerful hormone, released by the pancreas, exists to transport sugar out of the blood and into the cells.

However, many women with PCOS are insulin resistant, meaning this process doesn’t work correctly within their bodies. As a result, high levels of insulin contribute to many of the symptoms of PCOS, such as weight gain, high cholesterol, diabetes, and ovarian cysts.

Ladies, you’ll be glad to hear that controlling your diet can play a huge part in helping reverse insulin resistance. Firstly, stick to a balanced diet consisting of whole grains, fruit and vegetables, healthy fats, and protein.

Losing just 5% to 10% of body weight can improve symptoms of PCOS and reduce insulin resistance.

Physical activity has been shown to play an important, if not essential, role in the treatment and prevention of insulin insensitivity, meaning it’s central to the management of PCOS.

At least 30 minutes of aerobic activity is recommended a week. Aim for strength training twice a week, as in order to improve insulin levels and aid weight loss, lifting weights is thought to be an important aspect of exercise for those with PCOS.


Let’s have a look at the best dietary choices to decrease insulin resistance and therefore manage PCOS symptoms.

While standard guidelines recommend that we get 45% to 65% of our daily calories from carbohydrates, women with PCOS should strive for the lower end of this range.

If you’re already insulin resistant, a lower carb diet is typically a better option.

I promise you won’t have to starve yourself to get the benefits of a lower carbohydrate intake.

Even switching to a diet consisting of 43% carbohydrates has been shown to reduce fasting insulin levels, and therefore improve insulin sensitivity, in women with PCOS.

Choose high fiber, whole grain carbohydrates like brown rice, oatmeal, whole rye, and whole wheat pasta in small amounts. Not only do whole grains have a lower GI rating, which improves insulin sensitivity, but they also help improve cholesterol levels – another PCOS-related complication.

And don’t forget the vegetables. These are always your best source of carbohydrates, so eat plenty of them.
This has to be one of my favorite topics – the importance of fats.

Dietary fat is vital in a PCOS diet as it slows the release of glucose, ensuring your blood sugar levels remain relatively stable. Fat can also be important in weight management as it helps you feel full and stops overeating.

One fat you can safely cut out is trans fats, which are unhealthy and now banned in the US. Trans fat raises LDL cholesterol (the bad kind), while reducing HDL cholesterol (the good kind). Since you’re already at risk of diabetes, heart disease, and high cholesterol from PCOS, you don’t need to add to the risk by eating these fats.

Then you can turn to other healthy fats, namely monounsaturated and polyunsaturated fats from nuts, seeds, and avocados.

No discussion on fats can leave out the importance of omega 3 fatty acids. These essential fatty acids prevent or reduce symptoms of multiple conditions, and PCOS is no exception.

They don’t just decrease cholesterol and lower blood pressure, but they have also been shown to be effective in improving hirsutism and insulin resistance in patients with PCOS.

The Role of Exercise 
Physical activity has been shown to play an important role in the treatment and prevention of insulin insensitivity, meaning it’s key to the management of PCOS.

At least 30 minutes of aerobic activity is recommended a week. Aim for strength training twice a week, as in order to improve insulin levels and aid weight loss, lifting weights is thought to be an important aspect of exercise for those with PCOS.

In addition to regular exercise, eating whole grain carbohydrates, healthy fats, limiting sugar, and supplementing with vitamins in order to manage your PCOS, there are a few other things to consider.

• Make sure to round out your diet with protein-rich foods at every meal such as beans, nuts, eggs, fish, and lean meat.
• The GI of a food is different when eaten alone than it is when combined with other foods. If you must eat a high GI food, make sure to combine it with low GI foods to lessen the impact on blood sugar levels.
• Watch your calorie intake and exercise portion control in order to maintain a healthy weight.

Here’s an idea of what a typical day looks like on a PCOS friendly diet – pretty good wouldn’t you say?


Just make sure to adjust your portion size based on your calorie needs.

• Breakfast: Breakfast quiche made with spinach, mushrooms and tomatoes.

• Snack: Some low GI fruit like cherries, or a grapefruit.

• Lunch: A spiced lentil and vegetable soup – full of flavor and protein.

• Snack: A mixed berry smoothie with almond milk & whey protein.

• Dinner: Grilled salmon with pineapple mango salsa served with a side of wild rice.

Are you struggling with symptoms of PCOS? 

Need help on finally losing that weight for good?

If you would like help on figuring out your portion sizes for your specific goals, reach out to me and apply for a free, no pressure, 15 minute coaching call. During this call we will discuss your fitness and nutrition goals and see if I can help you see that success faster. 
​
-Coach Kayli

---

Coaching Call