diet tips other than low carb

_aenyeweddien_

Hi Ladies,

Have you got any diet tips other than low carb? I keep hearing it's a must if you have PCOS..... I tired it, and that was the most miserable month in my life:( I felt horrible, tearful, weak, exhausted, and had horrible headaches. I had to increase a bit (from 20%-30% to 30%-40%), but now I'm not loosing. Well I am, but very very slowly (max 1kg a month with gym 4x a week and 1500 kcal, I'm 178cm tall and 89kg). Any tips would be appreciated x

KnitOrMiss

There are a number of ways to approach this.

Pretty much most plans that focus on whole foods, responsibly sourced, and well prepared and focused on nutrients helps.

Even when I was fully on a keto plan, I could tolerate more in the way or organic and non-GMO grains/starches. We did a home delivery food service as a trial, and it was better quality grains and starches. I ate more carbs in a meal than I did in an entire normal day otherwise. I was not kicked out of keto...

However, I've since discovered that my PCOS and my lack of gallbladder don't like medical keto, but nutritional keto (up to about 60 carbs a day was what I did okay on) or medical low carb 75-125 grams of carbs a day, generally still avoiding grains (recommended not below 75 grams for PCOS)...can be done okay...

I think that any plan with whole foods, preferably organics, grass-fed, and non-GMO foods wherever possible, while limited grains and sugars in general, still in the 200 grams of carbs range is probably reasonable.

I would say that something that might be appealing is "Trim Healthy Mama" which has some low carbs, but some lower fats, in alternating patterns.

Paleo, which is more natural, but limits more by food types than macros.

Whole30, which is a more basic plan food wise, but doesn't limit too much beyond quality...

Or really, any food plan where you're eating whole foods, in a general balance, while keeping calories in a safe range.

Getting a resting metabolic rate to know how many calories you're actually burning will help know where to set your caloric restriction will also help, since PCOS sufferers are often metabolically challenged...

Another thing to consider is that "heavy lifting" is one of the things that is said to help fight the hormonal effects of PCOS. Incorporating heavier lifting into your gym time, rather than cardio, is more likely to help.


Once thing I would ask is that during the month you were doing low carb, did you supplement the sodium to replace that naturally displaced by lower carbs? This is generally 3000-5000 mg of replaced sodium DAILY. This can cause many of the issues you describe. Adding in magnesium, and in some cases potassium make all the difference. Dehydration risks here are huge.

Additionally, many people don't get enough protein, or avoid veggies out of fear (fiber reduces carb counts on veggies), or get WAY too much fat up front. I'd recommend you have a knowledgeable person evaluate what could or should be changed if you were to attempt it again (amino acids/neurotransmitters help those with mood side effects and such, too...since some folks do get low mood due to serotonin issues).

Overall, your calories may be too low. Most folks have an upper and lower calorie threshold where they lose well. Too low, and losses slow. For me, losing 0.5 pounds per week, 2 pounds/1kg per month was a miracle some times.

Slow and steady is still progress.

I'm sorry if this is fragmented, I got interrupted several times. I'll post this now and see about making more sense in 24 hours or so.

_aenyeweddien_

@KnitOrMiss Thank you so much for all the information! As for your question, the only supplement I was taking when I went low carb for a month was a multivitamin, I had no idea about the sodium.....I was drinking plenty of water, I drink approx 3litres daily. As for protein, I got about 80-90g daily, it's very hard to go any higher than that cause I'm a vegeterian allergic to nuts

AJB1014

I do everything in moderation - even moderation. I try to keep carbs under 150 regularly - I watch my sugars and have to TRY to get enough protein. I limit dairy, but still enjoy it every now and then, because PIZZA! I take magnesium calm at night to help me sleep, fish oil daily, and a vitamin b complex. I shop for meats at a local slaughterhouse - grass fed, farm raised on site. Veggies/fruits I try to do organic if its on the dirty dozen list. I use LOTS of frozen fruits and steam bag veggies to help supplement local in season purchases though. 1 KG/month is like a .5lb/week if my math is right - which is about the rate I'm currently losing at too. It was closer to 1lb/week in the beginning but its slowed down. I'm also going to echo what @KnitOrMiss mentioned about eating enough calories - MFP has me set to 1430 but I find I do better at 1550-1600.

Lipstickcherry

@KnitOrMiss thank you! A lot of good ideas here.

KnitOrMiss

@_aenyeweddien_

If you were drinking water and NOT supplementing sodium, that basically strip mines your entire body of sodium, then magnesium, and eventually potassium, which results in exactly the symptoms you described, along with a few other doses of misery, depending on how long it goes on...

There are vegetarians and even vegans who do keto, and stay more in the 50 grams of carb range. I think the Keto/Reddit folks have more info on that...though we have a few inactive folks here, too.


And moderation definitely works for some folks. Whatever you do, don't give up trying. And remember that it takes 4-12 weeks to see true results from any changes, so don't forget to give yourself time, too...

tmurphy3202

My doctor recommended i look into FODMAPS.
Worth a try.

bellaa_x0

i'm eating 300g carbs a day on my workout days (heavy lifting; 3 20 minute HIIT cardio sessions a week; aim for 10,000 steps per day) and i have PCOS and hashimotos. i've been increasing my calories (and carbs) and lost some weight. you don't necessarily need to eat low carb on PCOS... everyone is different.

sardelsa

Same here @bellaa_x0. I have PCOS and higher protein, moderate carbs and fats works best for me. I don't have IR though so that could be a factor. I think the biggest
help for me is lifting.. when I take long breaks from lifting I notice some of my symptoms returning, so I will be a lifter for life. I highly recommend giving it a try if you can OP.

bellaa_x0

@sardelsa agreed - i'm also not IR

macchiatto

@KnitOrMiss covered everything (and more! She's such a great resource!) that I would have mentioned. Just wanted to ditto her and say keep us posted on what ends up working for you!