PCOS Nutrition Programme

Evidence-Based Support for Managing PCOS Through Mediterranean Nutrition

Struggling with PCOS symptoms like irregular cycles, weight gain, acne, or fertility concerns? You’re not alone – and there is a better way forward than restrictive diets and endless frustration.

I’m Maria Kolotourou, a Greek registered dietitian with over 20 years of experience. I specialise in helping women manage PCOS through sustainable Mediterranean nutrition – a proven approach that addresses insulin resistance, hormonal balance, and inflammation without deprivation or quick fixes.

Sessions available in Greek or English.

[Book Free Discovery Call]

Is This Programme For You?

This programme is designed for women who:

✓ Have been diagnosed with PCOS or suspect they have it

✓ Struggle with irregular or absent periods

✓ Experience unwanted hair growth, acne, or hair loss

✓ Find it difficult to lose weight despite trying multiple diets

✓ Deal with insulin resistance or blood sugar issues

✓ Want to improve fertility and ovulation naturally

✓ Are tired of restrictive diets that don’t work long-term

✓ Want evidence-based nutrition support, not fad diets

✓ Are ready to commit to sustainable lifestyle changes (not quick fixes)

✓ Value a holistic approach that addresses root causes

✓ Want support from someone who understands Greek/Mediterranean culture

I specialise in working with Greek women who live abroad, but welcome anyone interested in Mediterranean approaches to PCOS management.

What To Expect

My approach focuses on sustainable changes that address the underlying drivers of PCOS:

✓ Improved insulin sensitivity and blood sugar balance

✓ More regular menstrual cycles

✓ Reduced androgens (testosterone) and related symptoms (acne, unwanted hair)

✓ Gradual, sustainable weight loss (if needed)

✓ Reduced inflammation through anti-inflammatory Mediterranean foods

✓ Improved energy levels and reduced fatigue

✓ Better fertility and ovulation (if trying to conceive)

✓ Reduced cravings and better appetite regulation

✓ Sustainable eating habits that work with your life

✓ Understanding of how food affects your PCOS symptoms

✓ Management of emotional eating and stress eating

✓ Long-term metabolic health (reducing risk of diabetes, heart disease)

About Weight Loss:

Many women with PCOS want to lose weight. Some lose weight gradually, some maintain weight whilst significantly improving insulin sensitivity and hormonal markers, and some focus on metabolic health improvements with weight as a secondary outcome.

  • Weight loss results vary significantly depending on:
  • Your starting weight and metabolic health
  • How long you’ve been struggling with PCOS
  • Previous diet history and metabolic adaptation
  • Insulin resistance severity
  • Medication use
  • Stress levels, sleep quality, and lifestyle factors
  • Age and other hormonal factors
  • Your unique metabolic response
  • How consistently you can implement the changes

I cannot and will not promise specific amounts of weight loss or timelines. What I CAN promise is evidence-based nutritional guidance that addresses the underlying metabolic and hormonal factors affecting PCOS, weight, and health – with sustainable results that last.

This is not a quick-fix weight loss programme. If you want to “lose 10kg in 4 weeks,” this isn’t for you. If you want to create lifelong habits that support healthy weight, hormonal balance, and wellbeing, this is exactly what you need.

My Approach

Unlike restrictive diet programmes, my approach uses:

Mediterranean Diet Principles

Traditional eating patterns rich in vegetables, fruits, whole grains, legumes, healthy fats (olive oil, nuts), fish, and moderate amounts of everything else. The Mediterranean diet is one of the most researched dietary patterns for PCOS, insulin resistance, and metabolic health.

Evidence-Based Nutrition

Over 20 years of experience and continuous professional development, including NHS eating disorders work and private practice. My approach is grounded in current research on PCOS nutrition.

Focus on Insulin Sensitivity

PCOS is fundamentally a metabolic condition. I focus on foods and eating patterns that improve insulin sensitivity naturally – without restrictive low-carb diets or calorie counting (unless you want to).

Anti-Inflammatory Foods

Chronic inflammation worsens PCOS symptoms. Mediterranean foods naturally reduce inflammation and support hormonal balance.

No Restriction or Food Rules

No food is forbidden. No extreme calorie restriction. No keto unless medically necessary. Just balanced, sustainable eating that works with your body and your life.

Cultural Understanding

I understand the challenges of maintaining Greek food culture abroad because I’ve lived them myself since 2017. Greek recipes adapted for UK supermarkets, family meal strategies, navigating social eating during a challenging life stage.

Individualised Support

Your situation is unique. We’ll create a personal plan based on YOUR specific needs, symptoms, preferences, lifestyle, and goals – not a one-size-fits-all diet plan.

Holistic Approach

I address stress, sleep, emotional eating, body image, and your relationship with food – not just meal plans. Sustainable PCOS management requires addressing the whole person.

Long-Term Health Focus

I support not just symptom management now, but metabolic health, fertility, and disease prevention for the rest of your life.

Programme Options

Option 1: 12-Week Programme (Best For Commitment & Results)

£430 / €515  for complete 12-week programme (save £20/€25)

This structured programme gives you a clear roadmap for sustainable PCOS management:

Month 1: Foundations & Understanding Your PCOS (Week 1-4)

  • Comprehensive assessment of your PCOS symptoms, eating patterns, lifestyle, and health history
  • Understanding YOUR specific challenges and goals
  • Quick Start Guide – practical introduction to balanced Mediterranean eating for PCOS
  • PCOS Nutrition Essentials – your complete reference guide covering Mediterranean diet principles, insulin-friendly foods, portion guidance, and sustainable eating patterns for PCOS
  • Personalised weekly Mediterranean plan – tailored to your preferences, lifestyle, and available ingredients, with Greek recipes where appropriate
  • Initial focus areas based on your priorities (insulin resistance, weight, cycles, fertility, symptoms)
  • 2 sessions (first session 45 minutes, second session 30 minutes)

Month 2: Building Sustainable Habits & Overcoming Challenges (Week 5-8)

  • Refinement of personalised meal plan based on your progress and what’s working for YOU
  • Foods and meal combinations that support insulin sensitivity, hormonal balance, and satisfaction
  • Understanding hunger, satiety, and blood sugar balance
  • Managing emotional eating, stress triggers, and cravings
  • Strategies for restaurants, social eating, and special occasions
  • Progress review and plan adjustments
  • 2 sessions (both 30 minutes)

Month 3: Long-Term Success & Independence (Week 9-12)

  • Consolidating sustainable habits and building your independence toolkit
  • Managing fluctuations and handling setbacks
  • Lifestyle integration: sleep hygiene, stress management, and movement that supports PCOS
  • Understanding nutrition for long-term metabolic health and fertility (if relevant)
  • Clear roadmap for maintaining progress independently
  • 2 sessions (both 30 minutes)

Total: 6 sessions over 12 weeks + ongoing support

Option 2: 4-Week Flexible Cycles

£150 / €175 every 4 weeks

Prefer more flexibility? You can work with me in 4-week cycles.

Each 4-week cycle includes:

  • 2 sessions (first session 45 min, follow-ups 30 min)
  • Personalised meal plans and resources
  • Continuous messaging support
  • Weekly check-ins
  • Full platform access

Continue cycle-by-cycle for as long as you need support. Most people work with this option for 3-6 cycles (12-24 weeks) to establish sustainable habits and see significant results.

Option 3: Maintenance Support (After Completing a Programme)

For clients who have completed the 12-week programme or several 4-week cycles:

  • Single Sessions: £70 / €85 per 30-minute session
  • 3-Session Package: £195 / €235 (save £15/€20) – use within 4 months
  • 5-Session Package: £300 / €360 (save £50/€65) – use within 6 months

Book whenever you need for check-ins, troubleshooting challenges, or ongoing accountability for long-term success.

What’s Included In All Options

Evidence-Based Guidance

  • 20+ years of dietetic experience
  • MSc Nutrition from King’s College London (distinction)
  • BSc (Hons) Dietetics Harokopio University (distinction)
  • NHS eating disorders specialist
  • Current with latest PCOS nutrition research
  • Continuous professional development

Bilingual Support

  • Sessions available in Greek or English
  • Whichever language you’re more comfortable with

Greek Diaspora Understanding

  • Understanding of Greek family dynamics and food traditions
  • Realistic strategies for life abroad
  • Connection to community of Greek women who live abroad through private Facebook group

Additional Features In 12-Week & 4-Week Programmes:

Comprehensive Platform Access

  • Secure video sessions with one-click access
  • Messaging between sessions for quick questions and support
  • Food and mood journals (optional)
  • Progress tracking tools
  • Resource library for all your materials
  • Weekly check-ins and feedback
  • Available on any device (computer, tablet, smartphone)

Personalised Nutrition Support

  • Mediterranean meal frameworks tailored to YOUR symptoms and preferences
  • Greek recipes available for those who want them (adapted for UK supermarkets)
  • Flexible meal frameworks (not rigid meal plans)
  • Strategies for family meals and social eating
  • Managing cravings and emotional eating
  • Continuous support – you’re never on your own between sessions

Maintenance Sessions Include:

  • One-to-one video sessions for troubleshooting and accountability
  • Expert guidance when you need it
  • Additional resources as required

Note: Maintenance sessions are focused check-ins. For full platform access with messaging, journals, and continuous support, the 12-week programme or 4-week cycles are recommended.

How It Works

Step 1: Free Discovery Call (15 minutes)

Book a no-obligation call where we’ll discuss:

  • Your PCOS symptoms and health goals
  • Your challenges and what hasn’t worked in the past
  • Whether the Mediterranean diet approach is right for you
  • Which programme option (12-week or 4-week) suits your situation
  • Any questions you have about working together

I’ll be honest if I think you’d be better served by a different approach or practitioner.

Step 2: Assessment & Booking

If we’re a good fit, you’ll:

  • Receive access to the secure telehealth platform
  • Complete a detailed health and lifestyle questionnaire
  • Choose your programme option (12-week or 4-week)
  • Book your first session

Step 3: First Session (45 minutes)

We’ll:

  • Review your questionnaire in detail
  • Discuss your specific symptoms, stage of transition, and goals
  • Create your personalised Mediterranean nutrition framework
  • Identify your initial focus areas (insulin resistance, weight, cycles, fertility, symptoms)
  • Set up your meal strategies and resources
  • Establish your action plan for the next 2 weeks

Step 4: Ongoing Sessions (Every 2 Weeks)

Each follow-up session we’ll:

  • Review your progress and challenges
  • Track changes and improvements
  • Adjust your plan as needed
  • Troubleshoot any difficulties
  • Celebrate wins (cycle changes, symptom improvements, weight changes, habit wins)
  • Set goals for the next 2 weeks
  • Keep you accountable and motivated

Step 5: Continuous Support Between Sessions

  • Message me anytime via the platform
  • Weekly check-ins to track progress
  • Quick questions answered promptly
  • Optional food journals for accountability

Step 6: Transition to Maintenance (After 3-6 Months)

Many clients transition to monthly check-in sessions or session packages to maintain their progress and healthy habits long-term.

What you Can Realistically Expect

What I Can Promise:

  • Evidence-based nutritional guidance for sustainable PCOS management
  • Personalised Mediterranean meal frameworks
  • Expert support from experienced dietitian
  • Honest, non-judgemental approach
  • Cultural understanding if you’re Greek
  • Continuous support between sessions (in programmes)
  • Clear communication about your progress

What Varies By Individual:

⚠ How quickly your cycles regulate

⚠ How much weight you lose (if you have weight to lose)

⚠ How quickly symptoms improve

⚠ Which strategies work best for you

⚠ How long you need support

⚠ Response to dietary changes

⚠ Timeline for metabolic improvements

Typical Client Experiences (Varies by Person):

Many clients report within the first 4-8 weeks:

  • Improved energy levels and reduced fatigue
  • Better blood sugar balance and reduced cravings
  • Reduced bloating and improved digestion
  • More regular appetite and hunger cues
  • Greater confidence in food choices
  • Improved relationship with food
  • Some initial symptom improvements (less acne, reduced hair growth)
  • Feeling more in control around food

Within 3-6 months, many clients experience:

  • More regular menstrual cycles (or first period in months/years)
  • Sustainable weight loss (if needed)
  • Significantly improved energy levels
  • Better metabolic markers (blood sugar, insulin, androgens)
  • Reduced PCOS symptoms (acne, unwanted hair, hair loss)
  • Sustainable eating habits they can maintain long-term
  • Improved fertility markers (if trying to conceive)
  • Greater confidence and reduced anxiety about food
  • Better overall wellbeing

However, individual responses vary significantly depending on starting point, consistency, and many personal factors. I will never promise specific results or timelines.

Who This Programme Is Not For

This programme may not be right for you if:

✗ You’re looking for quick fixes or dramatic results in weeks

✗ You want to be told exactly what to eat without understanding why

✗ You’re not ready to commit at least 3 months to see substantial change

✗ You expect guaranteed specific symptom improvements or timelines

✗ You want extreme diets, detoxes, or very low-calorie approaches

✗ You’re not willing to address emotional eating or your relationship with food

✗ You expect nutrition alone to solve complex health issues (nutrition supports, doesn’t replace medical treatment)

I’ll be honest in our discovery call if I believe another practitioner or approach would serve you better.

Frequently Asked Questions

“Will this help regulate my periods?”

Many women with PCOS see improvements in cycle regularity within 3-6 months of improving insulin sensitivity and reducing inflammation through Mediterranean nutrition. Some get their first period in months or years.

However, results vary significantly based on your starting point, PCOS severity, other health factors, and medication use.

What I focus on is addressing the underlying metabolic factors that affect cycle regularity – improved insulin sensitivity, reduced inflammation, hormonal balance, and sustainable eating habits. Whether this leads to regular cycles depends on many individual factors.

I cannot and will not promise your cycles will regulate, but I can promise evidence-based guidance that gives you the best chance at improving hormonal balance.

“How is this different from other PCOS diets?”

Most PCOS diets give you rigid rules – keto, very low-carb, calorie restriction, food elimination – to follow temporarily until symptoms improve. Then what? Most women can’t sustain these approaches long-term.

My approach:

  • Teaches you principles you can use for life (not temporary rules)
  • Uses enjoyable, satisfying Mediterranean eating patterns (not deprivation)
  • Addresses emotional eating and relationship with food (not just calories)
  • Focuses on metabolic health and wellbeing, not just weight
  • Sustainable and flexible (not rigid)
  • Based on 20+ years of clinical experience and nutrition science (not trends)
  • Ongoing support and accountability (not a DIY programme)

“Will I lose weight with this programme?”

Weight management in PCOS is challenging because of metabolic and hormonal changes, and other factors. Some clients lose weight gradually, some maintain their weight whilst improving body composition, and some focus on preventing further gain whilst improving health markers.

I focus on supporting your metabolism, managing inflammation, and building sustainable habits. Weight is one possible outcome amongst many health improvements. Individual results depend on:

  • Your current weight and health status
  • History of dieting and weight fluctuations
  • Stress levels, sleep quality, activity levels
  • Whether you’re on any medications
  • How long you’ve been experiencing symptoms
  • Your unique metabolic response

I cannot and will not promise specific weight loss amounts or timelines.

“Do I have to give up carbs?”

No. Carbs are not the enemy with PCOS. The Mediterranean diet includes plenty of carbohydrates – whole grains, legumes, fruits, vegetables.

What matters is:

  • The TYPE of carbs (whole grains vs refined)
  • COMBINATIONS (pairing carbs with protein, healthy fats, fibre)
  • PORTIONS (appropriate for your needs)
  • TIMING (distributed throughout the day)

You’ll actually enjoy carbs more when you’re not restricting and bingeing on them.

“I’m not Greek – can I still work with you?”

Absolutely! Whilst I specialise in Greek diaspora individuals, I welcome anyone interested in Mediterranean approaches to PCOS management.

The Mediterranean diet is one of the most researched dietary patterns globally and works beautifully for everyone, regardless of cultural background.

Sessions can be in English, and Mediterranean principles adapt to any cuisine or lifestyle.

“What if I’ve tried everything and nothing works?”

If you’ve tried many PCOS diets without lasting success, you’re not alone – and it’s not your fault. Most PCOS diets are designed to fail because they’re unsustainable.

My approach is different because we focus on:

  • Understanding WHY previous attempts didn’t work
  • Addressing emotional eating and stress eating
  • Creating truly sustainable habits (not following rules temporarily)
  • Working with your body and preferences (not against them)
  • Long-term success (not quick results that don’t last)

Many of my most successful clients are people who “had tried everything” before finding an approach that actually works long-term.

“Do you provide strict meal plans?”

I provide flexible meal frameworks and guidance rather than rigid meal plans. Rigid meal plans work short-term but don’t teach you how to make decisions independently.

I teach you principles so you can make confident food choices in any situation – at home, restaurants, family gatherings, holidays, travel.

The goal is independence and lifelong skills, not dependence on meal plans.

“How do I know if I should choose 12-week or 4-week option?”

In our discovery call, we’ll discuss which option fits you best:

12-Week Programme is best if:

  • You want clear structure and commitment
  • You’re ready to invest in comprehensive support through transition
  • You prefer knowing the full journey upfront
  • You want slightly better value (save £20)

4-Week Cycles are best if:

  • You prefer more flexibility
  • You’re not sure about long-term commitment yet
  • You want to try it out before committing to 3 months
  • Financial flexibility matters more than small savings

Both options provide the same quality support – it’s about what fits your situation.

“What if I need to cancel or reschedule sessions?”

Please give 24 hours’ notice to reschedule. Sessions cancelled with less than 24 hours’ notice may be charged.

I understand emergencies happen – just contact me as soon as possible and we’ll work something out.

“What happens after the 12-week programme?”

Many clients transition to:

  • Monthly check-in sessions (£70/session) for ongoing support through transition
  • Session packages (3 or 5 sessions) to use as needed for symptom flare-ups
  • Full independence with occasional check-ins
  • Return as needed when symptoms change or life circumstances shift

Some clients continue working together for 6-18 months to navigate the full perimenopausal transition before moving to maintenance.

“What if I have other health conditions?”

I work with various health conditions including:

  • Type 2 diabetes or pre-diabetes
  • High cholesterol
  • High blood pressure
  • Digestive issues (IBS, reflux, etc.)
  • Metabolic syndrome
  • And others

However, I work alongside your medical team – nutrition supports but doesn’t replace medical treatment. I’ll coordinate with your doctor or specialist if needed.

“Will you teach me about supplements for PCOS?”

I can discuss nutrition-relevant supplements (myoinositol, vitamin D, omega-3s, magnesium etc.) with you. I focus on getting nutrients from food first – the Mediterranean diet is naturally rich in what you need – with supplements as backup when needed.

Ready To Get Started?

[Book Free Discovery Call]

Client Testimonials

“After years of irregular cycles and failed diets, Maria’s approach was completely different. No strict restrictions, no cutting out carbs, and no forbidden foods. My cycles are more regular and I’ve gradually lost 6 kilos. I truly feel calmer and enjoy food again.”

— Anna K., 32, Bristol

“As a Greek woman living in the UK I was struggling to get a PCOS diagnosis from my GP. Maria understood exactly what I was dealing with—both the medical and psychological side of it. She supported me in requesting further tests from my doctor and finally got it. Together, we adjusted my diet to fit my busy life and crazy schedule. The constant cravings and extreme fatigue are finally under control, and I feel lighter—both physically and mentally!”

— Elena P., 28, Manchester

Disclaimer: These testimonials reflect the personal experiences of individual clients. Results vary based on each person’s symptoms, lifestyle, and stage of hormonal transition. Nutrition support is tailored, and outcomes are not guaranteed.

Ready To Navigate PCOS Symptoms With Expert Support?

[Book Free Discovery Call]

Looking for something different?

Explore my other programmes:

Still have questions?

Contact me:

📱 WhatsApp: +447379130860
📧 Email: hello@yourgreekdietitian.com
📞 UK: +447379130860 | 📞 Greece: +306982207791