Suggestions? Need Structure, Affordable, PCOS friendly Plan!

Lauryn2888

I recently did MF, and lost about 60 pounds on it. However I stopped, and between that and LOTS of stress eating, I fear I may have gained it all back. I haven't weighed, but I can literally feel my body change.

I found that I need some sort of structure to my diet, but it's important for me to be able to cook with my friends and family. Something my BF and I could do together would be good. I'm not interested in supplements or meal replacements, I just need something to eat real food (veggies, lean meat, etc..) in the right way. I'm just fed up and bummed and need help.

Also, I have PCOS and anything low-carb and PCOS friendly is much appreciated.

Thanks in advance for your help!

ToughHippieChick

One of the best things for PCOS is exercise. I know the typical saying here at MFP is that diet is 80% of weight loss and exercise is only 20%, but when considering PCOS, getting that heart rate up for 30 consecutive minutes a day (at least 3-5 times a week) is essential. It helps lower sugar levels, increasse insulin sensitivity, and reduce the risks for heart disease, which PCOS contributes to. Also, if you are trying to increase your fertility, exercise can help. Many PCOS nutritionists actually recommend 90 minutes a day of activity to their clients who are overweight.
Any time I am trying to lose weight, I concentrate much more on exercise than diet. (Admittedly, I should focus more on diet also, but I eventually get there.) One diet that works well for us gals with PCOS is a diabetic diet. Limit sugars and carbs. Increase the lean meats.
Also, have you discussed medication with your Endo? Metformin is loved by some and hated by others. Spironalactone is another.

Feel free to friend me if you'd like and we can talk diet strategies. I've battled PCOS for over 20 years and heard all kinds of both valid and ridiculous advice. I need to amp up my diet as well. My problem isn't so much with structure but the fact that I absolutely hate cooking and all other kitchen duties. :flowerforyou:

earthsember

I did a quick internet poke to see what is out there, and found this, which looks extremely useful as it lists food items that would be good to consume, and you could maybe use that as a grocery guide? It comes from a fertility clinic, and it lists how many portions per day of each food group from the list.
http://www.midlandfertility.com/wp-content/uploads/2009/02/diet-plan-for-pcos.pdf

A_Dabauer

Here is a quick run down of how I eat with PCOS

Breakfast - Protein Smoothie w/ ground flax and berries
Lunch - Salad w/almonds and Pumpkin Seeds
Dinner - Lean protein and a veggie with a lower GI carb, like sweet potatoes or brown rice.
Snack - Nuts/Seeds and sometimes a piece of fruit

I eat 15-1800 cals a day before my exercise calories are deducted.

Key things I've found with PCOS (other people may not be the same)
-Protein at every meal, especially breakfast.
-Watching your net carbs (carbs less your fiber) everyone has a different threshold for weight loss it's important to find yours
-Exercise, I'm currently only walking but I'm hoping to be able to start into a bit of running.

The other thing is there are some herbal or pharmaceutical things that you can take that will help balance your hormones and help with insulin sensitivity. I'm currently seeing a Naturopathic Doctor who's herbal supplements I think are making a big impact on my insulin sensitivity. PM me or add me if you are interested.

I my opinion the best thing you can do is find something that works for you, and your life. Ultra Low Carb might work the fastest but if you can't stick to that, there is no point attempting it. Finding that balance between healthy and maintainable is key!

Best of Luck!
A.

aeb09

As someone with severe PCOS, living a ketogenic lifestyle has literally save my life. I highly suggest you research it as an option. Regardless of whether or not you do keto, you need to replace your carb calories with fat in order to stay satiated.

Here are some great keto links to get you started:

http://www.reddit.com/r/keto/wiki/faq
http://keto-calculator.ankerl.com/
http://www.ruled.me/ketogenic-diet-faq/

Please send me a message if you have any questions or want more information. Happy to help any way I can. I know firsthand how difficult it is to live with PCOS let alone try to lose weight.

Tank621

Thanks for the information. I have PCOS and I am thinking about trying this.