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.

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.

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 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.

Optimising nutrition for PCOS weight loss

Each woman with PCOS has different needs, so it's important to see an accredited practising dietitian to help create a tailored PCOS diet plan. It's essential to note that nutrition should be used as part of a comprehensive PCOS treatment plan.

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.

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 these types may improve insulin sensitivity and regulate menstrual cycles.

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 not getting adequate amounts of these nutrients via your diet and you're interested in supplementation, please speak to your doctor first.

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.