Q: I have Polycystic Ovary Syndrome (PCOS) and need to lose a couple of stone in weight. I’m finding this very hard. My doctor has suggested that I limit my carbohydrate intake. Is this the right thing for me to do?

A: I’m not surprised that you are finding it hard to lose weight as many women with PCOS do. I hope your doctor has explained to you that PCOS is caused by an imbalance in several sex hormones and this imbalance not only triggers symptoms such as irregular or no periods, facial hair, acne, and infertility, but also makes weight loss more difficult.

 

Many women with PCOS suffer from insulin resistance which is a condition in which the body resists the effects of insulin and so produces more to compensate. These constant high insulin levels keep blood sugar levels low, which in turn often prompts cravings for sugary foods and unfortunately this means that it is easier to put on weight – and harder to lose it.

 

There’s even more bad news, I’m afraid. Insulin resistance also increases the risk of longer-term health problems. For example, women with PCOS and insulin resistance are more likely to develop diabetes or have a heart problem.  Fortunately, the good news is that with weight loss the risk of developing problems like this can be dramatically reduced.  In fact, studies have shown that losing between just five and 10 percent of body weight is enough to ease symptoms of PCOS, reduce the risk of getting diabetes and heart disease, and improve fertility.

 

The reason your doctor has advised you to take notice of your carbohydrate intake is that he or she is trying to help you combat the effects of insulin resistance and keep your blood sugar levels balanced. If your blood sugar levels are balanced it is much easier for you to lose weight because you feel fuller for longer.

 

My advice is therefore to limit your intake of sugary and refined carbohydrates foods made from white flour and to replace them with wholegrain carbohydrates such as brown rice, oats and whole wheat pasta. Studies also show that eating healthy protein together with your carbohydrates can help to keep your blood sugar levels balanced.

To keep your blood sugar levels, your weight down and your symptoms at bay it is also extremely important that you eat little and often and don’t leave long gaps between meals.

 

As far as supplements the following may prove helpful:

• Chromium: low levels of chromium can trigger insulin resistance. Chromium is a well researched treatment for overweight women and studies have shown it can help control cravings and reduce hunger. Take 200 mcg a day.
• B vitamins: A 2003 study also found that vitamin B supplementation not only boosted weight loss but improved ovulation. Aim for 50 mg of each B vitamin a day, as a vitamin B complex. 
• Zinc is crucial for appetite control, hormone balance and for insulin regulation. Take zinc at 30 mg per day.
• Magnesium: There is a strong link between magnesium deficiency and insulin resistance so women with PCOS should aim for 300 mg of magnesium citrate per day.

 

Finally, don’t forget that exercise is important for everyone who needs to lose weight but it is especially important if you are overweight and have PCOS, as weight gain just makes your symptoms worse. One of the best ways to keep your blood sugar levels in balance, lose weight and reduce your symptoms of PCOS is to combine a healthy diet with a regular exercise programme. Aim to exercise at least five times a week for 30 minutes.

 

Whatever you do don’t try to crash diet in an attempt to lose weight as this will just slow down your metabolism or fat burning. On this programme you might find you lose weight more slowly than you think you ought to, but if you follow my advice you should still see those pounds gradually drop off and your symptoms ease or even disappear within three months.

 

(For more detailed information on PCOS see my ebook on PCOS)

This entry was posted on Monday, September 1st, 2008 at 1:30 am and is filed under Ask Marilyn, PCOS, Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.