Unlocking Weight Loss Success with Macros for PCOS: A Comprehensive Guide

To some, they may just be 4 letters, but for those who have suffered with it personally, it is so much more than that.  

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of reproductive age. Among its various symptoms, weight gain and difficulty losing weight are some of the most frustrating challenges for women living with PCOS. The good news is that counting macros can offer a practical and effective solution to overcome these obstacles. In this blog post, we'll explore how tracking macros can unlock success for those struggling to lose weight due to PCOS, and provide guidance on how to successfully implement this approach.

1. Understanding PCOS and its impact on weight loss:

PCOS is a complex hormonal condition that can lead to insulin resistance, increased production of androgens, and hormonal imbalances. These factors contribute to weight gain and make it difficult for women with PCOS to shed excess pounds. It's important to understand that weight loss for women with PCOS might require a different approach than for those without the condition, and that's where counting macros comes in.

2. What are macros and why are they important?

Macronutrients (macros) are the nutrients our bodies need in large amounts to function optimally. They include carbohydrates, proteins, and fats. Counting macros involves tracking the intake of these nutrients to ensure a well-balanced diet that promotes weight loss and overall health. By focusing on the quality and quantity of macros consumed, individuals with PCOS can better manage their symptoms and facilitate weight loss.

3. Benefits of counting macros for PCOS weight loss:

a. Improved insulin sensitivity: A macro-based diet can help regulate blood sugar levels and improve insulin sensitivity by balancing carbohydrate, protein, and fat intake. This is particularly important for women with PCOS, as insulin resistance is a common issue.

b. Hormone regulation: A well-balanced diet that prioritizes nutrient-dense foods can help regulate hormonal imbalances associated with PCOS. For example, consuming healthy fats such as avocados, nuts, and olive oil can support hormone production and reduce inflammation.

c. Customized approach: Counting macros allows for a personalized nutrition plan tailored to an individual's needs and goals, ensuring that their unique metabolic and hormonal requirements are met.

d. Sustainable weight loss: Macro-based diets focus on nourishing the body with whole, nutrient-dense foods rather than encouraging restrictive eating patterns. This approach promotes long-term weight loss success and overall well-being.

4. How to start counting macros for PCOS weight loss:

a. Track your food intake: Use a food diary or a mobile app (we suggest Macros First) to log your daily food consumption making sure you are logging everything you eat in a day.  After a week of consistent tracking create an average of your daily calories, protein, fat and carbohydrate intake.  This helps create a starting point from which to determine which phase is the best starting point for you.   

b. Determine your macro goals: There are a lot of macro calculators out there, all can provide different numbers and can make it seem like an unapproachable process. Keep in mind, there is no "wrong" way to begin. Tracking macros allows to set goals, track data and evaluate changes and then adapt accordingly.  We believe in empowering clients to help understand the process and educate them on how to set and adjust to meet their specific needs.  If you would like to demystify macros and learn how you can take control of your goals, our 8 week Mindful Macros course may be a good fit for you! 

c. Track your favorite food first: This is not about deprivation or extreme restrictions.  As much as counting macros is about providing our bodies with the nutrients it needs it is also about establishing balance, removing the concept of "bad" and "good" foods and making all things accessible and enjoyable.  What's a food you like to enjoy?  Go ahead.  Track that cookie first.  Add those chips and salsa for happy hour.  

d.  Connect to community:  Support is everything when working toward reaching our goals. Finding other women who are also on a journey to improve their health and wellbeing can help increase motivation, boost confidence and provide valuable accountability.  

d. Be patient and consistent: Remember that weight loss with PCOS can be slower than for those without the condition. Stay consistent with your macro tracking and focus on making sustainable changes to your diet and lifestyle.

5.  Including these PCOS superfoods in your diet can help manage symptoms and support overall health by reducing inflammation, improving insulin sensitivity, and promoting hormonal balance. 

a. Leafy Greens (spinach, kale, Swiss chard): Rich in vitamins, minerals, and antioxidants, leafy greens help reduce inflammation and support hormonal balance.

b. Berries (blueberries, strawberries, raspberries): Packed with antioxidants and fiber, berries help regulate blood sugar levels, support a healthy weight, and reduce inflammation.

c. Fatty Fish (salmon, mackerel, sardines): High in omega-3 fatty acids, fatty fish can help reduce inflammation, improve insulin sensitivity, and regulate hormone levels.

d. Avocado: Loaded with healthy monounsaturated fats, avocados can help balance hormones, support healthy cholesterol levels, and promote satiety.

e. Nuts and Seeds (almonds, walnuts, chia seeds, flaxseeds): Rich in healthy fats, fiber, and essential nutrients, nuts and seeds can help regulate blood sugar levels, reduce inflammation, and support hormonal balance.

f. Legumes (lentils, chickpeas, black beans): An excellent source of plant-based protein and fiber, legumes can help improve insulin sensitivity and promote a healthy weight.

g. Whole Grains (quinoa, brown rice, whole wheat, oats): Containing complex carbohydrates and fiber, whole grains can support blood sugar regulation and provide sustained energy.

h. Lean Protein (chicken, turkey, tofu, tempeh): Consuming lean protein sources can help maintain muscle mass, stabilize blood sugar levels, and support hormonal balance.

i. Cinnamon: This spice has been shown to help lower blood sugar levels and improve insulin sensitivity, making it a valuable addition to a PCOS-friendly diet.

j. Greek Yogurt: A great source of protein and calcium, Greek yogurt also contains probiotics, which can support gut health and improve insulin sensitivity.

Conclusion:

Counting macros can be a game-changer for those struggling to lose weight due to PCOS. By focusing on a well-balanced, nutrient-dense diet tailored to individual needs, women with PCOS can overcome weight loss barriers and improve their overall health.   We know how frustrating this process can be and finding the right combination of support can be key in unlocking your health goals.  Our Mindful Macros course is an excellent getting started tool.  Curious to learn more?  We'd love to help!