Should I try Intermittent Fasting for PCOS Weight Loss?

PCOS Intermittent Fasting for Weight Loss

Have you wondered whether intermittent fasting can work with PCOS and losing weight?

In this episode of A Cyster & Her Mister, we talk about intermittent fasting and if it can be helpful for women with PCOS to lose weight, relieve symptoms, and reduce their risk of long-term complications like cardiovascular disease and diabetes. 

As a hormonal disorder, polycystic ovary syndrome (PCOS) is associated with a host of symptoms caused by high levels of androgens (otherwise known as male hormones). One of the most common symptoms is infrequent menstrual cycles, which can impact fertility. Other symptoms include excess facial hair growth, acne, and weight gain! 

Another common symptom is insulin resistance, which is when the cells in the muscles, fat and liver don’t respond as they should to insulin—the hormone that regulates blood glucose levels. 

As insulin resistance develops, the body overcompensates by producing more insulin. High insulin levels can cause excessive hunger, even after eating a meal. Excess insulin caused by insulin resistance leads to weight gain, particularly around the midsection. This can lead to long-term risk factors, such as insulin-resistant diabetes and higher blood pressure. 

Not all PCOS Cysters are overweight or obese, but sustainable weight loss can help those who are. However, “eat less and exercise” isn’t helpful advice for women trying to lose weight with PCOS. Over-exercising and restrictive eating can destabilize blood sugar levels, which is a big no-no when trying to manage insulin resistance and lose weight.

So, what options are there for Cysters trying to lose weight or follow a PCOS-friendly diet? 

What You Need to Know About Intermittent Fasting and PCOS

Intermittent fasting, or time-restricted eating, can be done in multiple ranges of hours. We go over the different ranges of time for fasting and how that can impact your PCOS and weight loss! But, I recommend a 12-hour eating window for best results. Any more than that, and you may send you into “survival mode,” where your body packs on pounds out of fear of starvation. (I know, dramatic, right?) 

A 12-hour fast can be helpful for women with PCOS, because it encourages healthy circadian rhythms. One of the main symptoms of PCOS is fatigue, and part of this comes from unusual circadian rhythms! Sleeping enough, avoiding coffee, and eating at the right times can also help! If you avoid eating right before bed, your body can digest and recover from eating while you sleep, so you can wake up refreshed! This is better than eating before bed, when your body is still working through it the next morning, making you feel TIRED. 

So, intermittent fasting can help you maintain your circadian rhythms to actually improve metabolic health and hormone balance. This can have an insulin sensitizing effect to help you with maintaining a healthy weight and improving your PCOS symptoms! Just ensure you are still following a PCOS diet, because the types of foods you consume in that eating window can make or break your fast. 

Benefits of Intermittent Fasting for PCOS 

Research shows that Cysters can actually benefit from intermittent fasting in a lot of ways. Here’s what the studies say, fasting can . . . 

• Make for easier weight loss
• Increase menstrual regularity 
• Lower androgen levels 
• Improve insulin sensitivity 
• Relieve inflammation 

PCOS Intermittent Fasting Tips

• Don’t fast for longer than 14 hours 
• Maintain a PCOS-friendly diet 
• Promote proper circadian rhythms by avoiding caffeine, getting enough sleep, and spending time in nature 
• Listen to your body, it’ll tell you if it’s working for you
• Don’t attempt if you’re pregnant or have other medical conditions 
• If you get hungry outside of your window, pick something high in healthy fats and/or protein. (Sirak and I love nuts or Beanfields chips!) 

Intermittent fasting can be an effective way to lose weight for women with PCOS!

The important thing to remember is that everyone’s body is different—even those of us with PCOS all experience different problems and symptoms. That means not every solution will work for every person. In this podcast episode, you’ll hear from our community on IG about whether fasting did or didn’t work for them. 

Intermittent fasting has worked for many women with PCOS, so it may be worth a shot for you as well! You won’t know until you try. Download The Cysterhood app, join our community, and get access to tons of PCOS recipes and content to help support you on your healing journey. No matter what works for you, we’re here to help you find solutions, lose weight, and live symptom-free with PCOS!