Meal Prep-PCOS

SarahMaria1994

I don't know if anyone will be able to help.
I've just be diagnosed with PCOS (Poly Cystic Ovarian Syndrome) and my doctor has told me that I need to lose weight to combat diabetes which usually comes hand in hand with this disorder.
I'm having a hard time eating cleaner because I live at home I have little control over the food that I have. I'm thinking of meal prepping for breakfast and lunch to start that way I have complete control over what is going into my body. Every time I google it I get super overwhelmed and don't know where to start. Any luck with specific meal plans/meal prepping ( I work out 6 days a week alternating between cardio and weight training. 3 day circuits at the gym and 3 days running).

Any advise on this topic will be greatly appreciated!

jemhh

I would suggest creating 2-3 meal templates to follow and just alternating or rotating through those. That's pretty much what I do. Examples:

Breakfast 1
2 eggs
7 grams coconut oil (to scramble eggs)
1 slice toast
100-200 grams fruit or vegetable
8 oz. milk
coffee

Breakfast 2
overnight oats (40 grams oats, 30 grams protein powder, 6 oz. milk, 140 g berries)
8 oz milk
coffee

Lunch 1
1 cup cottage cheese
200-300 grams vegetables
1 granola bar

Lunch 2
1 cup yogurt
150-200 gram apple
1 granola bar

Lunch 3
2 boiled eggs
150-200 grams avocado

T0M_K

you don't have to restrict anything unless your advised by your doctor to cut certain things for certain reasons. if your question is around losing weight...the first thing you need to do is set up MFP with your personal stats and get a calorie goal. Don't worry so much about hitting the goal right off, just begin to get familiar with using the app by logging (and weighing) everything you eat. Food scales, Digital variety that weighs in grams and ounces are fairly inexpensive and readily available at retailer like Walmart.

Now, if you are not in control of the type of food completely, you can be in control of the quantity you eat. but be prepared for resistance from those around you in this new lifestyle. most people think its nonsense if they have not actually done it themselves. you need the education this process will bring you as you begin to reform your thoughts around what appropriate quantities of food looks like and what calorie levels are in the foods you are eating.

You will soon, once over the relatively small learning curve of this process, want to begin to lower your food intake to match up with the MFP recommended calorie intake level for you.

kommodevaran

First, let me say that I know nothing about special diets for PCOS and/or diabetes. But your doctor has just asked you to lose weight? If so, this should be fairly easy.

Forget the idea of "eating clean". It's just a vague and hyped expression for "eating healthy", which also is a pretty vague term. A healthy diet can be achieved in a number of ways, the only thing you need to do, is get enough of everything, and not too much of anything, and nothing you are allergic to or otherwise shouldn't eat for real medical reasons.

You don't have complete control over what goes into your body? How will meal prepping change that? Who does the food shopping? Be aware that meal prepping is not the same as meal planning, and both can be done in a number of ways and it's up to you how simple or complex it will be. You have to create your own meal plan because you are the only one who knows your needs and preferences and schedule.

sample1979

A lot of women with PCOS have insulin resistance as well which is basically the precursor to diabetes. However, not everyone with PCOS is insulin resistant or diabetic. If you are insulin resistant, a diet with healthy low GI foods is helpful. (Essentially eat like you are diabetic). I have PCOS and my partner and I are doing a high fat low carb diet that isn't too extreme. I have done similar things in the past and I know it controls my PCOS symptoms and makes my body feel better to limit my carbs to veggies, fruits and slower digesting whole grains while focusing on eating a good amount of fat/protein. Keeping away from sugar, sweeteners and highly refined carbs helps keep your blood sugar more even which is very helpful for the hormone related issues causing PCOS. Does your Dr have you on metformine? There are a lot of good books out there regarding insulin resistance diets and PCOS. I would recommend you read up.

tryett

I also have pcos and am insulin resistant. I also do high fat/low carb. It really isn't that hard and there are lots of great recipes out there. I have found eating out fairly easy also. I have two grown sons who live at home and they eat basically what I do but bigger portions and more carb sides.

littefish2018

Hi! Maybe consider joining the PCOS group in MFP it's called P.C.O.SIS. http://community.myfitnesspal.com/en/group/3070-p-c-o-sis I was recently diagnosed too and totally spinning and the group has honestly been a godsend and its full of really supportive and informed women. I'm working on getting my insulin resistance and hormones under control with exercise and minor diet tweaks.

psuLemon

Tomk652015 wrote: »

you don't have to restrict anything unless your advised by your doctor to cut certain things for certain reasons. if your question is around losing weight...the first thing you need to do is set up MFP with your personal stats and get a calorie goal. Don't worry so much about hitting the goal right off, just begin to get familiar with using the app by logging (and weighing) everything you eat. Food scales, Digital variety that weighs in grams and ounces are fairly inexpensive and readily available at retailer like Walmart.

Now, if you are not in control of the type of food completely, you can be in control of the quantity you eat. but be prepared for resistance from those around you in this new lifestyle. most people think its nonsense if they have not actually done it themselves. you need the education this process will bring you as you begin to reform your thoughts around what appropriate quantities of food looks like and what calorie levels are in the foods you are eating.

You will soon, once over the relatively small learning curve of this process, want to begin to lower your food intake to match up with the MFP recommended calorie intake level for you.

There is a lot of research around PCOS and diet. I am rather surprised the OB didn't suggest a lower carb diet as a means to help treat the symptoms of PCOS and improve weight loss.

OP, I would look to decrease carbs to under 140g. Each person is slightly different, but that range seems to be fairly solid; some may have to go lower. I would look to increase the amount of fats you eat, particularly unsaturated fats, and manage your carbs; I would concentrate on lower GI/sugar carbs and get the bulk from veggies. Full fat diary would be a good choice (especially Greek yogurts and hard cheeses).

SarahMaria1994

@littlefish0128 I will check it out! Thanks so much!