Losing weight with PCOS, or, how I cured my PCOS through weight loss

How I Lost Weight With PCOS

Losing weight with PCOS

Do you want to know whether losing weight with PCOS is possible? The answer is yes! Read on…

Several years ago, when I was at my heaviest weight, I was diagnosed with Polycystic Ovarian Syndrome (PCOS). PCOS sufferers would know this is no fun.

The degree of seriousness of symptoms ranges considerably though, and I was lucky to be only suffering from a few of the symptoms.
losing weight with PCOS

What is PCOS?

PCOS, as the name suggests, is a complex condition most easily recognised by the appearance of multiple cysts on your ovaries. The cysts themselves aren’t necessarily a problem (unless they burst, which can happen) but the corresponding symptoms are.

The most common symptoms for PCOS include irregular, heavy or painful periods (and sometimes difficulty getting pregnant), insulin resistance, weight gain, acne and facial hair growth, the latter two in particular being caused by excess testosterone. Not only does gaining weight make PCOS more likely, and the symptoms more severe, but weight loss for women with PCOS becomes much harder.

Personal experience and a google search will show you how big a challenge weight loss with PCOS can present for some people.

For me, it was the insulin resistance, also known as pre-diabetes, which I had suffered since I was a teenager, that sent us down the road of diagnosing my PCOS. Being on the Pill for a long time masked any irregularity with my periods and facial hair and acne have thankfully only been minor issues for me.

The insulin resistance though, was inescapable. I had a number of tests over a few years, largely to measure my blood sugar and insulin response which showed that nothing was working as it should, but due to the fact that my weight didn’t start to become a ‘real’ problem until years later, PCOS wasn’t picked up until I started seeing a new doctor who referred me for a pelvic ultrasound in my late 20s.

And there they were, little shadows all over my ovaries.

PCOS Ovaries
Source: www.thefertilitydoc.com

At that time I was at my heaviest weight – just over 90kg (200 pounds). I’d also developed this dark skin on the back of my neck, where it creased – and again, I had no idea this was acanthros nigricans – a darkening of the skin that is linked to insulin resistance.

I thought it was just a kind of chafing that had occurred because my neck was clearly too fat. Here I am at about this time – you can’t see the dark skin, but trust me, it’s there!

Insulin Resistance – the bane of my existence

To the best of my reading, medical science still isn’t overly clear on what the link between insulin resistance and PCOS actually is beyond there being a ‘positive correlation’ (Endocrine Society; Androgen Excess and PCOS Society).

The co-occurrence has been known since the 1920s when it was charmingly referred to as the “diabetes of bearded women” but science hasn’t really gained any more clarity on the subject since then. It’s a bit of a chicken and egg situation. Hormone imbalances impact how we respond to food, and in turn, weight gain impacts on how all those digestion and reproduction-related hormones work.

losing weight with PCOS - G.I. Gen
This was me – a few years ago!

All I really know is that in my case, the insulin resistance came to my attention quite early, and I unwittingly, through sheer ignorance, fueled its rapid acceleration and either caused the PCOS or made it much worse, through a poor diet.

Learn more about recipes in my PCOS diet plan post.

I can vividly recall how hypoglycaemic attacks would strike, creeping up on me while I was running errands for the office job I had as a teenager so that with the shakes and feeling overcome by weakness I would duck into a bakery to refuel.

Always a bakery. Intuitively, my body was telling me it needed that combination of wheat and sugar, which as I’ve discussed recently, is the LAST thing the insulin resistant person (or anyone really) should be eating, although it may feel like the right decision at the time. And it went on that way for 10+ years before I figured it out, and to be honest, the medical profession wasn’t a whole lot of help!

I saw numerous GPs and an endocrinologist and I don’t recall any of them telling me I should be eating low-carb or low GI food to head this off before it became worse.

My current doctor, whom I’ve been seeing for 5+ years now, is a fabulous resource but even she never really quizzed me on my diet or gave me any lectures on it. My blood test results showed my pancreas was working double-time to try and pump out enough insulin to keep my blood sugar in check.

I was heading rapidly towards Type 2 diabetes, but I wasn’t quite there yet! She did suggest we give Metformin a try, which is a medication both Type 2 diabetics and people with PCOS use to increase their sensitivity to insulin, so they need less insulin to keep blood sugar stable.

The side effects of Metformin were awful though – constant nausea and a racing heartbeat – so I could only stick that out for a month before giving it up. I have since read that there are natural alternatives to Metformin – Berberine, Glucosil or NoMetSyn for example – however I didn’t try any of these so can’t comment on how effective they might be.

Natural alternatives to Metformin

 Thorne Berberin - PCOS weight loss
Thorne Berberin

Glycocil - PCOS weight loss

NoMetSyn - PCOS weight loss
NoMetSyn (this one’s a little pricey!)

Read about what I had to say about natural alternatives to Metformin here.

Perhaps I need to take some responsibility for not having communicated well enough how distressing it all was for me. The fear of the hypoglycaemia was as bad as the episodes themselves, and I was in a constant state of anxiety about it, which fueled obsession about what I could eat, and when.

Trouble was, I was flying blind because I didn’t understand any of the science behind how what I chose to eat impacted my blood sugar response. It was hit and miss – mostly miss.

Insulin resistance - PCOS
A nice simple explanation of the symptoms of insulin resistance. Source: www.functionalfitmag.com

Things started to turn around…

It wasn’t until after the turning point in my life where I realised my weight was a problem that I started to really research and understand, largely through trial and error what food seemed to work for me and what didn’t.

The insulin resistance naturally improved as I lost weight, as our body’s hormones always work better when they have less ‘body’ to try and cover, but also I noticed through diligently tracking my food intake that I didn’t seem to have a hypoglyaemic episode if I hadn’t had carbs for breakfast. I’m actually embarrassed how long it took me to notice this pattern.

In my early 20s when I was a University student and working part-time in a bank, I would have a mixed berry Fruche, which is a sweet yoghurt type thing – a dessert basically – for breakfast every morning, as soon as I had arrived at work, and almost every day I would have the shakes within a couple of hours after that, but for some bizarre reason I never actually connected those symptoms with what my previous meal had been.


Those Fruches were only about 200 calories each, and they were 98% fat free, so I was actively buying into the fat-free (aka loaded with sugar) bullshit along with the rest of the population.

Contrary to popular belief about carbs, I didn’t seem to need them at breakfast to have sustained energy through until lunchtime. In fact I was better off without them! Interesting.

Provided I had sufficient quantities of protein AND fat, I was more than able to avoid that late-morning hypo.

Same goes for lunch.

Enough protein AND fat, with plenty of ‘good carbs’ in the form of fresh veggies, and I could avoid the late-afternoon hypo as well. Amazing! But hang on… fat makes you fat, doesn’t it? No. No, no, no, no and no.

Wheat and sugar made me fat. Eat excess calories of any food and you’ll put on weight, but the insidious thing about wheat and sugar is that it is far too easy  to eat them in excess. Easier than it is to eat excess amounts of protein, fat or fruit and vegetables.

The excess calories combined with the blood sugar response unique to wheat and sugar, plus the emotional relationship I’d developed with those two foods – that’s what made me fat!

In addition I started taking Chromium supplements, which I’ve listed as one of my top tips for giving up sugar.

PCOS - Pure Chromium Polynicotinate Supplement
Pure Chromium Polynicotinate Supplement

Chromium is a mineral that helps insulin do its job in maintaining regular blood sugar levels and I’ve seen it recommended for women with PCOS as well as insulin resistance/pre-diabetes. It’s widely available and inexpensive.

Interestingly, tests showed I was also chronically low in Vitamin D, which has also been linked to PCOS and insulin resistance. I took Vitamin D supplements for several months, at the same time as I was working on my diet and while I didn’t connect the two at the time – I didn’t realise there might have been any link between Vitamin D deficiency and PCOS – my Vitamin D levels were back where they should be by the time I was given the good news about the PCOS having disappeared.

NatureWise Vitamin D3 - lose weight with PCOS
NatureWise Vitamin D3

Success! Weight loss, even WITH PCOS!

Fast forward a few more years and not only am I 30kg lighter (full story here), I now have 20:20 vision when it comes to my insulin resistance and how best to eat to avoid those debilitating hypoglycaemia episodes. I understand that PCOS and weight gain were linked, in my case.

I know absolutely when I eat the ‘wrong thing’ how my body will respond. Wheat + sugar = hypoglycaemia. Wheat without sugar can be manageable, when I’m careful to combine the wheat with plenty of fat and protein so the glycaemic impact of the carbohydrate changes, and doesn’t result in quite the same blood sugar spike.

Sugar, as well, is ok in small doses, as it’s lower on the Glycaemic Index anyway than wheat. You can read up on all that extra blood sugar detail here.

My hypo attacks are far less frequent now, and I don’t fear them as much because they are easily predicted, and avoided. They still occur, but always because I’ve eaten the ‘wrong thing’, willfully, perhaps, but at least in full understanding of the consequences.

Now to get to the point of this post. A few weeks ago I was at my doctor’s getting a few things sorted out, and she referred me for another pelvic ultrasound – my first in about a year. I just assumed that because I still do get occasional hypos, the PCOS was still there, and likely to be a feature of my health that would remain with me for the rest of my life.

Imagine my surprise then when I went back to my doctor and she excitedly told me the scans were clear. Totally clear. Of everything. I had “only the normal amount of follicles – nothing to indicate PCOS”! I wasn’t quite understanding, so she made it crystal: “All that weight loss has cured your PCOS. It’s gone”.

PCOS - lost weight - G.I. Gen
30kg lighter and SO much happier 🙂

I was ecstatic and so proud. In the process of losing weight I had accidentally discovered how to cure my PCOS. I’ve now improved every marker of weight-related risk for heart disease, diabetes, other chronic illness AND reversed something I assumed I’d have forever. It doesn’t get much more exciting than that!

I had underestimated the power of changing my diet and my lifestyle. Weight loss is only the most visible part of the change that has occurred in my life. I had underestimated my own power to influence my health and turn my life around.

So the answer to the question, can PCOS be cured, is resoundingly YES.

Losing weight with PCOS is possible, and in the process you can rid yourself of it completely. Low carb, low GI and preferably wheat-free and sugar-free eating will make a huge difference for you.

This story, of course, comes with the disclaimer that this is my own personal experience, and each person and each body is different.

G.I Gen going travelling
At the airport last October with my Mum, before heading off on my round-the-world trip. Something I probably never would have done if I hadn’t lost weight.

Depending on the level of severity of your symptoms, it may never go away, but given there is a link between diet and lifestyle and conditions like PCOS, doesn’t it make sense to try the natural way first before other medical interventions?

Don’t get me wrong, medications like Metformin can offer a lot of relief, but I would advise they’re best used in conjunction with lifestyle change. This is not impossible!

If it can happen for me it can happen for anyone, and I firmly believe that.

Did you find this helpful? You may like to sign up with your email to get a copy of my free weight loss eBook – How I Did It: Losing Weight the GI Gen Way, as well as newsletters and other bits and pieces straight to your inbox.

If you’re a new visitor to GI Gen please have a look around at the other tips and resources on this site and also don’t hesitate to pop questions or comments in below or send me an email at gen@gi-gen.com. I’d love to hear from you!



26 thoughts on “Losing weight with PCOS, or, how I cured my PCOS through weight loss

  1. Loved this article… it restored some hope, I’ve been haven a horrible time with my pcos, it’s miserable… I’m going to a knew dr the 9th and I’m hoping she will really listen toe and try to help me out!!

    1. Hi Laura 🙂 I’m sorry to hear you’ve been having a hard time but I’m so glad you’re feeling a bit more hopeful. Perhaps taking the focus away from worrying about the PCOS and concentrating on another health or fitness goal might help? Good luck with the new doctor. Gen x

  2. Thanks for this post! I was diagnosed with PCOS 3 years ago at age 33. I used to be so fit and now I have 20 lbs to lose…that may not seem like much, but for me it feels insurmountable! I work out, I eat healthy, and I can’t seem to lose one pound. Not one. I look forward to reading more of your articles and coming up with a plan. Thanks for sharing and congratulations! Cheers 🙂

    1. Hey Carrie Anne, thanks for your comment! I’m sorry to hear about the struggle you’re facing losing weight. Don’t lose heart! I think it helps to keep our bodies guessing all the time, so maybe make a list of all the ways in which you work out and eat healthily and then have a think about what you could do differently – whether it’s a different type of physical training, or a small tweak to your diet and you may find it’s enough to shock your body into responding. Good luck x

  3. I’ve been diagnosed with ovarian cysts for 17 years, specifically PCOS for 10. I loved your post but I would clarify that although you cured your symptoms, once you have poly cystic ovaries you always have them. For people with weight gain , weight loss is the best medicine. However there are thin women who still experience other PCOS symptoms that do not have weight to lose. Congrats on your success.

    1. hi Lesley, thanks for your comment and yes that’s a very good point that weight gain (and conversely loss) aren’t always a symptom and possible cure for PCOS – it’s a different experience for all of us. All I can do is share my experience and hope that it gives others’ some encouragement about possible solutions 🙂

  4. Thanks for this article, I’m going to try the two supplements mentioned. I am in a very similar situation to how you were, except I’ve never been overweight. Having said that, I’ve changed to a ketogenic diet (low carb, moderate protein), and have lost 5kgs in 6 months. Doesn’t sound like much, but I was starting to go up and up and couldn’t figure out what was going on. Through lots of research, this is the right way for me, as it was for you, so I’m so glad you’ve documented this and will try your recommended vitamin D and the mineral. Thanks for sharing and congrats!

  5. Finally! An article that is motivating and positive! YAY! PCOS is so hard to deal with. It’s definitely more of a self help, listen to your own bodies needs sort of thing. Great work on the weight loss and self investigation!

    1. Hey Michelle, thank you! I’m so glad this resonated with you 🙂 I find it unbearably sad sometimes how something like PCOS can control women so much and make them feel so damn shitty about themselves… positivity has to be the answer!

  6. This post just gave me total hope! Its like I had written it myself!! Ive been dealing with pcos for about 3-4 years. I used to be really thin and started having these hypoglycemia attacks and obviously started eating more and even get hypo at night. Gained weight (about 60 lbs in total over 4 years), and no doctor could tell me what it was till one year ago when diagnosed with pcos. I recently started drinking metformin, about 3 months now and working out. And this does seem to help, I just cant wait to start seeing the weight drop! You gave me so much hope! So thank you!

    1. Hey Claudia! I’m so glad to read this 🙂 PCOS more generally can be a really difficult condition to get under control, but the exciting news is that hypoglycaemia is totally manageable through diet. I still get them but I can ALWAYS link it back to what I’ve eaten. So please stay inspired because there is definitely hope out there!!

  7. As awesome as this article is, it leaves out two main points. One, PCOS is different For everyone so what works for you won’t work for me necessarily. It’s a Syndrome so there’s no one way to manage it. Also, there’s absolutely no cure for PCOS, none. You’re managing it well but you will always have PCOS and are not cured. Telling women you’ve cured yourself is deceiving.

    1. Hi Brittany, thanks for your comment and you make a really good point. YES the experience of PCOS will be different for everyone. I thought I had made that point clear where I said “This story, of course, comes with the disclaimer that this is my own personal experience, and each person and each body is different.Depending on the level of severity of your symptoms, it may never go away”. I also acknowledge in the opening paragraphs that I was ‘lucky’ to only be suffering from a few of the symptoms commonly associated with PCOS. But perhaps I should edit to make that even clearer. Regarding a cure, not being a medical doctor myself all I have to go on is my own doctor’s assessment, and I’ve quoted her directly in this piece. I still do suffer with hypoglycaemic symptoms from time to time, but without any sign of ovarian cysts (yes I realise these are only one indicator that someone has PCOS) I’m choosing not to label myself as still having PCOS, and to accept my doctor’s word for it.

  8. I read this article every few months to remind myself there is hope. I think you made it clear this is your personal experience. I know people bristle at the word “cure,” but if you don’t have the required indicators for pcos anymore, I agree with your doctor. Plus most holistic doctors recommend this approach. It doesn’t hurt to add a little hope in there too and motivate other women with pcos. Thanks for sharing your story and showing us it actually worked for someone.

    1. Thanks Lana 🙂 I understand what a sensitive subject this is for everyone involved and I’m really pleased that you’re able to draw something from my story. And after all, what is humanity if we don’t have hope? 🙂 Gen x

  9. I’m sorry, but you are managing your pcos (with success through your diet) but you did not cure it. There is no cure for pcos. You still have symptoms (insulin resistance) and if you went off your diet the weight and possibly other symptoms would return. Because you have pcos. As a previous poster said, you are deceiving others, giving them false hope.

    1. Hi Amy, thanks for your comment. I wonder why this triggers people so much? My reply to the previous comment still applies here: yes I still experience hypoglycaemic episodes but I’m not technically insulin resistant according to recent glucose test results and if the scans show no signs of cysts on my ovaries and my doctor (with a medical degree I clearly don’t have) declares me ‘cured’ then why would I argue with that? What joy is there in insisting on keeping a label, and why is hope so dangerous? I feel very comfortable that I’ve been completely transparent here and am deceiving no one.

  10. I’m so happy for you , I suffer fom PCOS too and insulin resistance ever since I was 12 years old , i’m 18 now and motivated on losing 35 kilos. I am following a strict paleo diet . Did you cut off on fruits during the diet?

    1. Hi Amany, thanks for your comment and I’m thrilled to read that you’re so motivated 🙂 Yes, when I did my ‘quit sugar’ diet I cut out all fruit and I think it helped to minimise the sugar cravings but I don’t think it’s absolutely necessary because many people still eat fruit. Good luck!!


Post Comment