High Protein Diets: Essential for Women with PCOS

“Data suggest that higher-protein diets provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes" — Leidy et al. (2015).”

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Why HIGH PROTEIN Diets are Crucial for Women with PCOS

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Polycystic Ovary Syndrome (PCOS) is a complex condition that impacts many women around the world, posing various health challenges. One significant issue associated with PCOS is insulin resistance, which can vary significantly among individuals and greatly influence how the body handles different nutrients. Among the dietary strategies to manage PCOS, high-protein diets stand out for their numerous health benefits.

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The Metabolic Puzzle of PCOS

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A unique challenge for women with PCOS is how their bodies handle energy, particularly at night. Unlike individuals without PCOS, who typically burn fat while they sleep, women with PCOS often struggle to do so. Instead, they tend to rely more on protein and carbohydrates for energy during overnight fasting periods. This phenomenon is more pronounced in women with hyper-androgenic PCOS compared to those with normo-androgenic PCOS.

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Why does this matter?

The body’s preference for burning protein and carbohydrates over fat at night indicates a state of metabolic inflexibility, where the body cannot efficiently switch between different fuel sources. This can lead to various metabolic issues and makes managing PCOS more challenging.

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The Importance of Protein in PCOS Management

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High-protein diets can play a critical role in addressing some of the metabolic challenges associated with PCOS. Here are several reasons why:

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• Preserves Muscle Mass - For women with PCOS, maintaining muscle mass is crucial for metabolic health. Muscle is metabolically active tissue, meaning it helps burn calories even at rest. Women with PCOS, especially those who burn protein for energy at night, need sufficient dietary protein to prevent muscle loss and support overall metabolic function.
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• Increases Satiety and Metabolic Rate - Protein is known to be more satiating than carbohydrates and fats, meaning it helps you feel fuller for longer periods. This is particularly beneficial for managing weight and controlling appetite, common concerns for women with PCOS. Additionally, protein consumption increases the Thermic Effect of Food (TEF), which is the amount of energy the body uses to digest, absorb, and process nutrients. This boost in metabolism can aid in weight management and improve overall metabolic health.

• Improves Blood Sugar Control - One of the key aspects of managing PCOS is maintaining stable blood sugar levels. High-protein diets have been shown to enhance glycemic control, helping to keep blood sugar levels stable and reducing the risk of insulin resistance. This is essential for managing PCOS symptoms and preventing further metabolic complications.

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Supporting Research

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The benefits of high-protein diets are well-documented in scientific literature. For instance, a study by Leidy et al. (2015) highlights that “higher-protein diets provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.” This aligns with the needs of women with PCOS, who often struggle with weight management and are at an increased risk for cardiovascular issues and metabolic syndrome.

"Ok, you've convinced me that High Protein is important...but what does, “Eat high protein!" actually mean?

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Let‘s break it down and give you some visuals of what that looks like.

Ideally, we want ~1.6g of protein per kg of body weight and meal-specific protein quantities of at least ∼25–30g of protein per meal every day.

Let's use an example - For a 70kg women that would be 70kg x 1.6g =112g of protein a day.

You can distribute your protein intake throughout the day in various ways to meet your daily requirements... within reason.

Whether you prefer the traditional three meals a day (breakfast, lunch, and dinner), or a pattern that includes snacks such as breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner, the key is flexibility.

That being said, Snack, snack, snack, snack, snack, snack, snack... is probably not going to cut it ;)

The goal is to reach your daily protein target—112 grams in this example—while ensuring each meal or snack contains a substantial amount of protein, around 25-30 grams or more. This approach helps keep your metabolism active and supports muscle maintenance, as long as your meals and snacks are balanced and consistent.

See here for a 3 day high protein meal plan example

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Practical Tips for Incorporating Protein into Your Diet

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To harness the benefits of a high-protein diet, consider the following tips:

• Choose Lean Proteins - Incorporate a variety of lean proteins into your diet, such as chicken, turkey, fish, eggs, tofu, and legumes. These sources provide essential nutrients without excessive calories or unhealthy fats. Dairy is also a great choice. See the myths around dairy and PCOS here.
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• Balance Your Meals - Combine protein with healthy fats and complex carbohydrates to create balanced meals that support stable blood sugar levels and overall nutrition. For example, pair grilled chicken with quinoa and a side of vegetables, or enjoy a tofu stir-fry with brown rice.
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• Snack Smart - Opt for high-protein snacks like... Greek yogurt, cottage cheese, eggs, or a protein shake.

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Note: While "a handful of nuts," is often suggested as a good high-protein snack, it's important to recognise that nuts contain more fat than protein.

Although they do provide some protein, they are not the best option if you’re specifically aiming for a high-protein snack.

These options can help keep you satisfied between meals and support your dietary goals.

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• Monitor Carbohydrate Intake - Depending on your individual response to carbohydrates, you may need to adjust your intake. Women with leaner body types and less severe insulin resistance may benefit from moderate carb intake, while those prone to higher blood sugar levels might do better with a lower-carb approach (but not eliminating carbs entirely).
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• Stay Hydrated - Drinking plenty of water is essential, especially when increasing your protein intake, as it helps with digestion and metabolic processes.
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• Exercise Regularly - Combine a high-protein diet with regular physical activity to enhance muscle preservation and improve insulin sensitivity. Aim for a mix of aerobic exercises and strength training to support overall metabolic health.

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The Takeaway?

For women with PCOS, managing dietary intake is a critical aspect of controlling symptoms and improving overall health. High-protein diets offer numerous benefits, from preserving muscle mass to enhancing metabolic rate and improving blood sugar control. By making mindful dietary choices and focusing on protein-rich foods, women with PCOS can take a significant step towards better health and well-being.

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References:

• Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
• Broskey NT, Tam CS, Sutton EF, Altazan AD, Burton JH, Ravussin E, Redman LM. Metabolic inflexibility in women with PCOS is similar to women with type 2 diabetes. Nutr Metab (Lond). 2018 Oct 20;15:75. doi: 10.1186/s12986-018-0312-9. PMID: 30377436; PMCID: PMC6195988.

Feel free to reach out for more information or tips on managing PCOS through diet and lifestyle!

See my FREE High Protein Meal Guides - Daily Calories Included

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Much love,

Ellz

Elliot Harris
Sport Scientist and Nutrition Scientist

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