Is Dieting Necessary to Improve My PCOS?
If you are anything like me, then when you were diagnosed with PCOS then you will have been told by your doctor that losing weight is the best way to improve your condition. You probably had other healthcare professionals, or even family and friends tell you about following a Keto diet, low carb diet or intermittent fasting, or whichever diet worked for them.
Well despite most google searches and advice online suggesting that the only way to manage PCOS is to diet and lose weight, this article will help you understand the impact dieting can have on PCOS - and how it may do more harm than good.
Diets Don’t Work - Especially In PCOS
Firstly, considering that most dieters do not maintain weight loss in the long term and often end up weighing more after dieting than before dieting, weight loss isn’t a sustainable answer to PCOS symptom management (1). It is also harder for people with PCOS to lose weight in the first place because of impaired levels of the appetite-regulating hormones ghrelin, cholecystokinin and leptin (2). This can impair hunger and fullness cues in people with PCOS, making dieting even more challenging.
Long Term Dieting Can Worsen Insulin Levels
In the short term, dieting can be effective for PCOS because it reduces insulin levels and inflammation levels. People with PCOS are more likely to have high circulating insulin levels as up to 95% of people with PCOS have insulin resistance (3). But, dieting causes higher insulin levels long-term! So although dieting may help for a short amount of time, long-term it doesn’t help manage your PCOS symptoms.
Dieting (In PCOS) Can Worsen Your Mental Health And Relationship With Food
Although first line advice according to the latest international guidelines is to use lifestyle modification (4), this doesn’t necessarily mean weight loss and dieting which on it’s own is not only unhelpful, but can be harmful to some people as they then embark on a journey of yoyo dieting, weight cycling and even disordered eating.
Studies show that of those with PCOS the majority are on some kind of diet, that 60% experience binge eating behaviours, and up to 35% have disordered eating (5,6,7). Mental health issues such as anxiety and depression are also commonly seen in those with PCOS with 45% experiencing anxiety and 34% depression, and dieting itself can cause anxiety, a feeling of being out of control and when you are unable to stick to the plan, as so often happens with diets, then you feel a sense of failure, overwhelm and worthlessness.
If not dieting, then what?
As you can see, there are many many cons to choosing dieting and weight loss to manage your PCOS. But don’t worry, there are other options. Instead of focusing on dieting and losing weight, why not focus on what you can add to your diet to help your PCOS symptoms. Think about ways to nourish yourself, rather than restrict yourself. Start by making small, sustainable changes and figure out what works best for you and your body.
To get started with ways to add to your diet and lifestyle why not check out my post on Simple Dietary Changes You Can Make to Help Improve your PCOS symptoms, or you can read my guest blog for Verity PCOS.
Download my free guide all about which 𝟓 𝐅𝐨𝐨𝐝𝐬 𝐭𝐨 𝐈𝐧𝐜𝐥𝐮𝐝𝐞 𝐭𝐨 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐲𝐨𝐮𝐫 𝐏𝐂𝐎𝐒 which focuses on what to include in your diet, not what to restrict.
And if you want 1:1 support then get in touch to arrange a consultation or a 10 minute discovery call.
References:
Tomiyama, A., Ahlstrom, B. and Mann, T., 2013. Long-term Effects of Dieting: Is Weight Loss Related to Health?. Social and Personality Psychology Compass, 7(12), pp.861-877.
Houjeghani S, Pourghassem Gargari B, Farzadi L. Serum leptin and ghrelin levels in women with polycystic ovary syndrome: correlation with anthropometric, metabolic, and endocrine parameters. Int J Fertil Steril. 2012;6(2):117–126.
Calcaterra V, Verduci E, Cena H, Magenes VC, Todisco CF, Tenuta E, Gregorio C, De Giuseppe R, Bosetti A, Di Profio E, Zuccotti G. Polycystic Ovary Syndrome in Insulin-Resistant Adolescents with Obesity: The Role of Nutrition Therapy and Food Supplements as a Strategy to Protect Fertility. Nutrients. 2021 May 28;13(6):1848.
Teede, H., Misso, M., Costello, M., Dokras, A., Laven, J., Moran, L., Piltonen, T., Norman, R. International PCOS Network, Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome, Human Reproduction, Volume 33, Issue 9, September 2018, Pages 1602–1618, https://doi.org/10.1093/humrep/dey256
Jeanes YM, Reeves S, Gibson EL, Piggott C, May VA, Hart KH. Binge eating behaviours and food cravings in women with Polycystic Ovary Syndrome. Appetite. 2017 Feb 1;109:24-32. doi: 10.1016/j.appet.2016.11.010. Epub 2016 Nov 4. PMID: 27825940.
Lee I, Cooney LG, Saini S, Smith ME, Sammel MD, Allison KC, Dokras A. Increased risk of disordered eating in polycystic ovary syndrome. Fertil Steril. 2017 Mar;107(3):796-802. doi: 10.1016/j.fertnstert.2016.12.014. Epub 2017 Jan 16. PMID: 28104244.
Karacan E, Caglar GS, Gürsoy AY, Yilmaz MB. Body satisfaction and eating attitudes among girls and young women with and without polycystic ovary syndrome. J Pediatr Adolesc Gynecol. 2014 Apr;27(2):72-7. doi: 10.1016/j.jpag.2013.08.003. PMID: 24602301.
