Good Diet for PCOS

Lizabelle1212
Lizabelle1212 Posts: 252 Member
in Food and Nutrition
First off, when I say "diet" I'm just referring to the food you eat in general (the real meaning of the word "diet") - I am NOT referring to a crash diet, crazy eating plan, etc.

I've seen lots of posts on the forums from women questioning the proper diet for women with PCOS. I came across a really good blog/article today that I just thought might be helpful to other women like myself who are struggling to find the right balance of carbs/protein/healthy fats to manage their PCOS symptoms:

http://holisticsquid.com/the-best-diet-for-pcos/

Some interesting info to consider! Good luck to anyone else out there dealing with PCOS - feel free to add me if you like =)
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Replies

  • Carnivor0us
    Carnivor0us Posts: 1,752 Member
    I've treated my PCOS with a ketogenic/ lower carbohydrate diet. I still eat plenty of fruits and vegetables, and even some occasional rice. It works for me.
  • Lizabelle1212
    Lizabelle1212 Posts: 252 Member
    I've treated my PCOS with a ketogenic/ lower carbohydrate diet. I still eat plenty of fruits and vegetables, and even some occasional rice. It works for me.

    That's awesome! The consensus seems to be that the lower carb/higher fat/moderate protein ratio is the best way to go to manage the PCOS and its symptoms.
  • apriljackss
    apriljackss Posts: 96 Member
    I've been successfully treating my PCOS with a combination of supplements and a complete diet overhaul. I take 4g of inositol, 500mg of magnesium, omega-3, and a women's multivitamin daily. I've also cut out gluten and dairy. For more information on PCOS diet and lifestyle changes, the following websites have been my life-savers, literally! Just since going on a gluten free/dairy free diet about 2 weeks ago, I've lost 7 lbs. Before changing the things I ate, I tried to do a low calorie diet with exercise and although I netted the appropriate amount of calories each day and was eating "healthfully", my weight wouldn't change. It's literally melting off of me now.

    Good luck to you, ladies!

    www.pcosdiva.com
    www.pcosdietsupport.com

    (Edited for punctuation)
  • Grumpsandwich
    Grumpsandwich Posts: 368 Member
    my endocrinologist and hospital nutritionist put me on a diabetic diet for pcos and its been working AMAZING
  • Lizabelle1212
    Lizabelle1212 Posts: 252 Member
    I've been successfully treating my PCOS with a combination of supplements and a complete diet overhaul. I take 4g of inositol, 500mg of magnesium, omega-3, and a women's multivitamin daily. I've also cut out gluten and dairy. For more information on PCOS diet and lifestyle changes, the following websites have been my life-savers, literally! Just since going on a gluten free/dairy free diet about 2 weeks ago, I've lost 7 lbs. Before changing the things I ate, I tried to do a low calorie diet with exercise and although I netted the appropriate amount of calories each day and was eating "healthfully", my weight wouldn't change. It's literally melting off of me now.

    Good luck to you, ladies!

    www.pcosdiva.com
    www.pcosdietsupport.com

    That's awesome info! I've also had trouble losing weight by restricting calories alone. I AM losing - just losing VERY slowly (like maybe .5lb/week, when I have MFP set to 2lbs/week). I haven't really been paying attention to my macros, but after this info, it's my next mission. Hopefully I'll have the same success as you!
  • Lizabelle1212
    Lizabelle1212 Posts: 252 Member
    my endocrinologist and hospital nutritionist put me on a diabetic diet for pcos and its been working AMAZING

    What does a diabetic diet entail?? Glad it's working for you!
  • apriljackss
    apriljackss Posts: 96 Member
    Can I ask how long you've been diagnosed? I feel like I'm sort of "down the rabbit hole" now in terms of the information I've learned, and the more I learn, the more I learn. Does that even make sense? Unfortunately there isn't a whole lot of research out there and most doctor's have no idea how to treat PCOS with out metformin/BC. Fortunately for us, other women just like us have done a lot of the leg work and have created the wonderful sites I sent you in my last reply. Do some reading, and it'll all start to become clear! I promise there is hope! It took me a long time to see it (diagnosed 2 years, undiagnosed every year before that) but now that I have more information in my arsenal, I'm more positive than ever. Feel free to friend me if you need any support/advice!
  • Lizabelle1212
    Lizabelle1212 Posts: 252 Member
    Can I ask how long you've been diagnosed? I feel like I'm sort of "down the rabbit hole" now in terms of the information I've learned, and the more I learn, the more I learn. Does that even make sense? Unfortunately there isn't a whole lot of research out there and most doctor's have no idea how to treat PCOS with out metformin/BC. Fortunately for us, other women just like us have done a lot of the leg work and have created the wonderful sites I sent you in my last reply. Do some reading, and it'll all start to become clear! I promise there is hope! It took me a long time to see it (diagnosed 2 years, undiagnosed every year before that) but now that I have more information in my arsenal, I'm more positive than ever. Feel free to friend me if you need any support/advice!

    Diagnosed since I was 18 (currently 27), but the only thing my doctor did was put me on Metformin! No diet information or anything else - so I really wasn't even aware there was a better type of diet specifically for PCOS until fairly recently (basically since I started getting serious about trying to lose weight). Most of the info I have now, like you said, is from research I've done on my own. I'd like to have kids one day so I worry about the infertility and also don't want to be on medication for the rest of my life. Interesting how little scientific research there is on it, when it's the leading cause of infertility in women (they estimate approx. 1 in 10 women have PCOS, many undiagnosed). I'm going to check out the sites - thanks for sending them. And I'll also add you!
  • SharonNehring
    SharonNehring Posts: 535 Member
    A diabetic diet is focused on reduced/counting carbs. Many fruits and veggies are full of carbs, so even some of those have to be watched closely, along with the typical bread, rice, potatoes etc.

    Many women have insulin resistance as a side effect of having PCOS, so lowering carbs is an effective treatment.
  • sweetpea03b
    sweetpea03b Posts: 1,123 Member
    Thanks for sharing all those sites... I found the pcosdietsupport.com very helpful... I have not been "officially" diagnosed with PCOS yet... I've got a few weeks for my insurance to kick in and I'm planning on heading to the doctor to get the testing out of the way... but based on what I've read... I'm 99% sure that is my problem as I have most of the symptoms. I have been doing a ton of research because I want to avoid medication if at all possible... I just wanted to share that there are a TON of books on Amazon providing meal plans, etc... some of which are even available for free in the Kindle Library if you have Amazon Prime.
  • babydaisy81
    babydaisy81 Posts: 218 Member
    These are some great resources, I was diagnosed a while ago and didn't do much about it, Dr. gave meds but I decided I didnt want to take anything becuase I really didnt know what she was giving me to put in my body. Now, I just do BC to try and control acne and hair.

    I've been on here a week reading stories about women with PCOS and learning so much! I'd like to learn more about the inositol, but I really want to focus on weight loss as well.

    Thanks for the links posted!
  • LKArgh
    LKArgh Posts: 5,178 Member
    It depends on what you want to treat. If you are trying to conceive for example, and have fertility issues, and PCOS is also associated with insulin resistance (which is not always the case) then a diabetic diet will help. If you do not have such issues, then there is no specific diet.
  • PinkMartiniPls
    PinkMartiniPls Posts: 50
    I've read lots of great articles regarding the low-carb ketogenic diet for women with PCOS. The trick is to stay in ketosis to give your body a break from consistent insulin exposure. I've only been practicing it for a few weeks now and it's really difficult to get into but I'm doing much better now.

    I'm going to have blood work taken once I get to the three month mark to see if anything has improved (I have the typical PCOS profile). I'll post more when I have more results.

    The consensus for PCOS though seems to be a reduced carbohydrate diet (NO sugar!) and lots of exercise. Good luck!
  • apriljackss
    apriljackss Posts: 96 Member
    To be honest, I'm still learning a lot so my habits are ever-changing, but something else I've found helpful, which goes along with managing insulin levels, is that if I'm going to have some carbs, say an apple, for a snack, I'll eat it with a handful of raw almonds or some raw almond butter. It's important, if you're going to eat carbs (which, lets be real here, are incredible hard to avoid from natural sources) to eat some sort of fat (like organic coconut oil) or protein with them to slow the release of insulin. I also find that it keeps me fuller much longer.

    One of my favorite things I've been doing lately is making a green smoothie every morning. I throw in about 2 cups of baby spinach and baby kale, some organic rice protein powder, some spirulina, some frozen berries, and a bit of orange juice and blend it up. It's surprisingly delicious and flexible and I know I'm doing something great for my body. It's basically like drinking a giant salad for breakfast lol.
  • apriljackss
    apriljackss Posts: 96 Member
    Anyone have any advice on skin though? I've cleaned up my diet, and I expected my skin to clear as well but unfortunately I've been experiencing some hormonal acne (possibly due to starting my last pack of BC a day late) and also really really dry skin... any one have advice on this?
  • Carnivor0us
    Carnivor0us Posts: 1,752 Member
    Anyone have any advice on skin though? I've cleaned up my diet, and I expected my skin to clear as well but unfortunately I've been experiencing some hormonal acne (possibly due to starting my last pack of BC a day late) and also really really dry skin... any one have advice on this?

    I've upped my fat intake via tropical oils. I also put a small amount of coconut oil on my face a few times a week. It seems to help.
  • apriljackss
    apriljackss Posts: 96 Member
    Anyone have any advice on skin though? I've cleaned up my diet, and I expected my skin to clear as well but unfortunately I've been experiencing some hormonal acne (possibly due to starting my last pack of BC a day late) and also really really dry skin... any one have advice on this?

    I've upped my fat intake via tropical oils. I also put a small amount of coconut oil on my face a few times a week. It seems to help.

    Thank you! I have some coconut oil at home for cooking, I will have to try it this way too!
  • PinkMartiniPls
    PinkMartiniPls Posts: 50
    I've also heard that increased fat intake can help take care of skin problems. I'm still waiting to see if this LCKD does the trick for me with that.
  • apriljackss
    apriljackss Posts: 96 Member
    I've also heard that increased fat intake can help take care of skin problems. I'm still waiting to see if this LCKD does the trick for me with that.

    Keep us informed! It's nice to know how people are doing and what's working/not working for them!
  • PinkMartiniPls
    PinkMartiniPls Posts: 50
    Definitely!

    I should also mention that the increased fat intake suggestion only works with a diet that restricts carbohydrate intake to around 50g or less. If you consume higher amounts of carbs plus large amounts of fat, you might end up gaining weight instead of burning it (at least according to what I've read). The lack of carbs is also supposed to be beneficial for the skin.

    I found this sight particularly helpful if you are looking to get into a low-carb diet:

    http://www.proteinpower.com/drmike/post_archives/

    Of course, this is just a starting point but his blogs contain a significant amount of information.
  • chelso0o
    chelso0o Posts: 366 Member
    I found this youtube video to be helpful. 1600 cals seems to be my magic number, and below 100g carbs with limiting processed foods.

    http://www.youtube.com/watch?v=tk8bIKdMFVw
  • ALNoog
    ALNoog Posts: 413 Member
    I was diagnosed in the emergency room and because of that I can't get insurance... Which sucks... My in laws paid for us 1 year with a concierge doctor and he won't put me on Metformin because he wants me to see a specialist for that... Which we can't afford.....

    So I've been trying to control everything with diet and have been doing ok so far but carbs make me so lethargic and constantly exhausted so I am going back low carb as of this week and am already feeling a million times better. I was doing low GI but my body just doesn't like the carbs....

    I went almost an entire year with only 2 periods and had a miscarriage in June and one this past January....
    But losing weight has restarted my cycles and they have been almost perfect since October.
  • apriljackss
    apriljackss Posts: 96 Member
    Because of the tendency for women with PCOS to also develop insulin resistant, it is important to manage our insulin levels, which in turn can help us control excess testosterone which is the source of many of our symptoms.

    What has helped me with my lethargy after eating and overall energy levels and moods (though clearly not with my skin, but I think there's more at play there) has not been to count carbs, but to limit carbs to natural sources (i.e., no pre-packaged foods or added sugars, except a bit of coconut palm sugar in my coffee each morning) and to always eat either protein or fat with them to slow the release of insulin and keep my blood sugar steady. Of course eliminating gluten from diet has gone a long way to eliminating pre-packaged foods and added sugars, since I'm not going to buy all things labeled gluten free just to replace junk with more junk. With out really meaning to I'm eating a much more whole foods centered diet and I find thats been working for me. I'm still losing weight consistently eating this way and I have yet to feel deprived or starving.

    If I eat too much I still find I get lethargic after meals so for me personally, I eat 3 main meals a day and usually a snack mid-afternoon to hold me over until dinner. My favorite is an apple with some organic almond butter.
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    It depends on what you want to treat. If you are trying to conceive for example, and have fertility issues, and PCOS is also associated with insulin resistance (which is not always the case) then a diabetic diet will help. If you do not have such issues, then there is no specific diet.

    It doesn't matter if your trying to conceive or not. PCOS causes the body to produce way excess Estrogen, which converts to Testosterone and also causes Thyroid issues and insulin resistance or full blown diabetes.

    A controlled carb way of life is the only way to go to get the hormones back in normal status.
  • ALNoog
    ALNoog Posts: 413 Member
    Before I was diagnosed I lost 89 pounds in 5 months doing low carb and felt amazing!

    I've been doing low GI with the exception of our vacation and I've lost 35 pounds in 6 and a half months....
    I was only eating Ezekiel Breads and quinoa and brown rice and low GI fruits and veggies. And the loss was good at first and then it just slowed way down and I still was constantly exhausted.... Some days I didn't even really ever make it out of bed....

    I've only been back 2 days on carb restricting and I already feel amazing! I woke up earlier and I took my dog on a 2 mile walk and I still feel like I could walk more and probably would have if I didn't have things to so at home. I'm not as cranky or irritable and my headaches have slowed way down.

    I think really the most important thing is to find what works for you ..... If you can do low carb and not have issues then try it... If not then maybe explore the pcos diet and a more low GI way of eating with food pairing....
  • dsm0001
    dsm0001 Posts: 26 Member
    This is awesome!
  • PinkMartiniPls
    PinkMartiniPls Posts: 50
    It's funny that you feel so good after only two days - everyone is different but I felt awful for the first week and a half on a low-carb ketogenic diet (LCKD). This just goes to show how differently people respond to the same treatments. However, as of right now, I would still vouch for this diet. The meds (e.g. metformin) are only masking what the underlying problem really is and unfortunately, most doctors still don't know much about PCOS.

    Another member posted that managing carb intake is the only way and I would like to add that exercise is equally important. PCOS management is about using diet and exercise to control how the body processes insulin.
  • ALNoog
    ALNoog Posts: 413 Member
    It's funny that you feel so good after only two days - everyone is different but I felt awful for the first week and a half on a low-carb ketogenic diet (LCKD). This just goes to show how differently people respond to the same treatments. However, as of right now, I would still vouch for this diet. The meds (e.g. metformin) are only masking what the underlying problem really is and unfortunately, most doctors still don't know much about PCOS.

    Another member posted that managing carb intake is the only way and I would like to add that exercise is equally important. PCOS management is about using diet and exercise to control how the body processes insulin.


    Oh I know :) it is funny, everyone reacts differently. Every time I start low carbing again people always warn me about "Atkins flu" but I fortunately haven't ever had a bout of that.

    I used to HATE exercising and I never did other than a few years ago when I had a wii and I got an EA personal trainer "game"
    But I joined an 8 week challenge that appointed different points to different activities and exercise was always worth the most so I made sure to do it and now I'm hooked. I do about 4 days a week and walk the alternate days for a couple of miles. I feel a lot better and my body shape is changing.
  • PinkMartiniPls
    PinkMartiniPls Posts: 50
    That's fantastic! I hope you keep up with it. I lost 50 pounds just with exercise alone but it wasn't enough to combat my PCOS symptoms, so that's why I decided to try a LCKD.

    I try not to be too preachy about exercise but I started out at 240 lbs and could only walk at 2.6 mph on the treadmill for 20 minutes before having to quit, so I know how it is to start off slow.

    I always scoffed at those people who said exercise would change everything until I experienced it for myself. I went from a size 20 to a 12/14, I was always HAPPY and felt incredibly sexy... It is absolutely worth it.
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    That's fantastic! I hope you keep up with it. I lost 50 pounds just with exercise alone but it wasn't enough to combat my PCOS symptoms, so that's why I decided to try a LCKD.

    I try not to be too preachy about exercise but I started out at 240 lbs and could only walk at 2.6 mph on the treadmill for 20 minutes before having to quit, so I know how it is to start off slow.

    I always scoffed at those people who said exercise would change everything until I experienced it for myself. I went from a size 20 to a 12/14, I was always HAPPY and felt incredibly sexy... It is absolutely worth it.

    Exercise doesn't make a difference for everyone. It doesn't for myself and several people I know. I walk my dogs just to be out in nature and it is relaxing for me to go out and clear my mind.

    As far as weight loss goes and hormonal balance, what you eat matters the most.

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