10+
YEARS IN PRACTICE
500+
CLIENTS SUPPORTED
7+
YEARS NUTRITION TRAINING
Award Winning
DIETITIAN
HCPC Registered, DT29447
British Dietetic Association
Former NHS Dietitian
BDA Specialist Obesity Group
Two degrees in nutrition and dietetics
PCOS & WEIGHT
Why is losing weight harder with PCOS?
It isn't in your head, and it isn't a lack of willpower. PCOS affects how your body handles insulin and hormones, which can make weight easier to gain (especially around your middle) and slower to shift.
Strict diets tend to backfire: they're hard to stick to, they can increase cravings, and the weight often comes back. Research shows even modest weight loss can bring more regular periods, better insulin sensitivity and lower androgen levels. And healthy eating and activity help your PCOS even if the scales don't move.
COMMON SIGNS OF PCOS
● Irregular or missed periods
● Weight gain
● Excess hair growth
● Acne or oily skin
● Hair thinning
● Tiredness and low mood
INSULIN RESISTANCE
The hidden driver behind many PCOS symptoms
Insulin resistance is very common in PCOS. Here's what that means...
01
Your cells respond less to insulin
Insulin moves sugar from your blood into your cells for energy. With insulin resistance, the "key" doesn't turn as easily.
02
Your body makes extra insulin
To keep blood sugar steady, your pancreas works harder and insulin levels stay higher.
03
Hormones shift
High insulin nudges the ovaries to make more testosterone, which can affect periods, skin and hair.
04
Weight is harder to shift
Weight tends to settle around the middle, which can make insulin resistance worse. It's a loop, and we can work to break it.
…and round again. Small, steady changes help break the cycle.
The encouraging part
Insulin resistance responds well to everyday changes: regular balanced meals, slower-releasing carbs, enough protein and fibre, moving more, and good sleep. You don't need anything extreme.
Do I need an insulin test?
Usually not. International PCOS guidelines say routine insulin tests aren't very useful in everyday care. Your GP may check your blood sugar (HbA1c) and cholesterol, as PCOS raises the risk of type 2 diabetes and heart disease.
CARBOHYDRATES
Do I need to cut out carbs?
Short answer: no. Low-carb and keto plans are everywhere online, but there's no good evidence they work better for PCOS than other balanced approaches, and cutting out a whole food group can make eating feel stressful.
What matters more is the type and amount of carbs, and what you eat with them. A 2025 review of trials found lower-GI diets improved insulin resistance and waist size in women with PCOS.
Smarter carbs, in practice
01
Swap to wholegrains: oats instead of sugary cereal, granary instead of white bread.
02
Mind the portion: roughly a quarter of your plate, rather than half.
03
Limit eating carbs alone: pair them with protein, fibre or healthy fat to slow the rise in blood sugar.
04
Watch sugary drinks: they're the easiest place to make a big difference.
HOW I CAN HELP
Nutrition that works with your PCOS
There's no single "PCOS diet", and no need for strict rules. Together we'll build a balanced way of eating that fits your life, supports your hormones and energy, and helps with your weight, whether your goal is fewer symptoms, regular periods or fertility.
I can work alongside your GP or fertility clinic, including if you take metformin or weight-loss medication.
01 Understand you
We'll talk through your symptoms, eating habits, routine, medical history and goals, and what's been getting in the way.
02 Build your plan
Together we'll turn what we've discussed into practical changes that fit your life. If your package includes a meal guide, you'll also receive personalised portions, meal ideas and snack ideas.
03 Support lasting change
Follow-up appointments to refine, adjust and answer questions as life changes and because real progress is rarely a straight line.
Food and feelings
Cravings, comfort eating and guilt are really common with PCOS. We'll look at why you eat, not just what you eat, and build a calmer relationship with food. No strict rules, no shame.
YOUR DIETITIAN
Hi, I'm Caroline
I'm an experienced HCPC-registered dietitian and nutritionist, helping people with weight loss, women's health, IBS and digestive health and a range of other health conditions. Before moving into private practice, I spent several years working in the NHS, where I set up a specialist weight management service and was named Allied Health Professional of the Year.
WHAT CLIENTS SAY
★★★★★
5.0 on Doctify, based on 31 verified reviews
Read all reviews →
PCOS PROGRAMMES
Pick the level of support that fits.
Every programme includes a personalised meal guide, app-based tracking and unlimited support between sessions.
PCOS FAQS
Your questions, answered.
Can I lose weight with PCOS?
Yes. It can take a bit longer, and the approach matters. Steady, sustainable changes work better than crash diets. Even modest weight loss can improve periods, insulin resistance and androgen levels, and healthy habits help your PCOS whether or not your weight changes.
Do I need to cut out dairy or gluten?
Not for PCOS itself. There's no good evidence that any one diet (dairy-free, gluten-free, keto or otherwise) works better for PCOS. Cutting foods out unnecessarily can make it harder to get enough calcium and fibre, and harder to stick with. If you have coeliac disease or an intolerance, that's different, and we'll plan around it.
Should I take inositol or other supplements?
Inositol is low-risk and may help some metabolic markers, but the international guideline says its benefits for periods, hair growth and weight are limited, and no specific dose or type can yet be recommended. It's worth talking through with me or your doctor before spending money on supplements. If you're trying to conceive, take folic acid; your GP can tell you if you need a higher dose.
Can you help if I'm trying to get pregnant?
Yes. Nutrition and lifestyle can support ovulation and prepare your body for pregnancy. I'm happy to work alongside your GP or fertility clinic, and we'll make sure your plan covers the nutrients that matter before and during pregnancy.
Do I need a PCOS diagnosis before I see you?
No, though it helps. If you think you might have PCOS but haven't been diagnosed, I'll suggest seeing your GP, and we can still work on eating habits that support your health in the meantime.
I've heard PCOS is now called PMOS? Is that right?
Yes. In 2026 an international group of experts and patients agreed a new name: polyendocrine metabolic ovarian syndrome (PMOS). It better reflects that the condition affects your metabolism and hormones, not just your ovaries. The change will take a few years, so you'll see both names for a while. The condition, and my advice, are the same.
Do you offer appointments online?
Yes. I see clients online across the UK, and in person at Therapy Spaces, 16 St James's Road, Surbiton, KT6 4QH, close to Kingston, New Malden, Long Ditton and Epsom.
Can I claim on my health insurance?
I'm recognised by insurers including Vitality, Cigna, AXA, WPA and Aviva. Cover varies by policy, so check with your insurer before booking.
- READY WHEN YOU ARE
Let's start with a chat.
Curious whether we'd be a good fit? Drop me a message and tell me a little about what's bringing you here. I reply to every enquiry personally, within a working day.
