PCOS-recommendations from nutritionist :)
Jeanine_Colavecchi
Posts: 185 Member
As promised, here is the list I received from the nutritionist. I think many of us know some of these already but if you take something from it, awesome! 
I think I will be doing protein 45%, carbs 25%, and fat 30 however.
Medical Nutrition Therapy for Polycystic Ovarian Syndrome (PCOS)
Overall Obiectives
Achieve desirable weight
Improve lipid profile i f needed
Achieve menstrual regularity
Achieve normal blood-glucose levels
Reduce anxiety and/or improve moods
Dietarv Goals
1. Eat every 3-4 hours to reduce incidence of low blood sugar
2. Control portions, especially of foods high in fat and sugar; limit refined flours,
sugars, sodas and other sweetened beverages
3. Consume 40-50% of calories from low-glycemic, complex carbohydrates:
vegetables, fruits and high fiber grains and spread carbs throughout day
4. Increase foods rich in fiber - 20 to 50 g per day to enhance blood-glucose
regulation
5. Eat combinations of foods with fiber and protein to lower glycemic load at meals
and snacks and to avoid highs and lows in blood sugar
6. Consume ample foods from plant sources (fruits, vegetables, whole grains) to
increase intake of phytonutrients and antioxidants
7. Eat lean protein sources (20-25% of calories). Include protein with meals and
snacks. Emphasis on more plant based proteins, meals.
8. Fat sources should be rich in omega-3s and mono-unsaturates such as fish, nuts,
seeds, avocado, olive or flaxseed oil (30% or less of total calories); limit
saturated, trans, or hydrogenated fats
9. Increase omega-3 fats with flax seed meal (2-3 Tbsp/day) and/or fish oil capsules
(aim for 1-2 g/day of EPA/DHA, minimum 650 mg/day)
10. Constime 2-3 servings of low-fat milk, yogurt or cheese per day, or use altemative
calcium supplementation (1,000-1,5000 mg per day)
11. Take a daily MVT or prenatal with folic acid
12. Assess Vitamin D levels and supplement if necessary
13. Consider probiotics and prebiotics through foods or supplements
14. Consider using filtered water to help eliminate xenoestrogens and improve
hydration levels (critical to ridding the body of toxins)
15. Choose organic when possible - good information and "dirty dozen" list can be
downloaded from www.ewg.org
16. Moderate weight loss of 5-7% of total body weight may significantly improve
symptoms and regulate menstmal functions
17. Increase physical activity - necessary to improve insulin resistance
18. Limit alcohol - no more than 3 servings/week
19. Practice mindful eating, stress management
20. Do not smoke
I think I will be doing protein 45%, carbs 25%, and fat 30 however.Medical Nutrition Therapy for Polycystic Ovarian Syndrome (PCOS)
Overall Obiectives
Achieve desirable weight
Improve lipid profile i f needed
Achieve menstrual regularity
Achieve normal blood-glucose levels
Reduce anxiety and/or improve moods
Dietarv Goals
1. Eat every 3-4 hours to reduce incidence of low blood sugar
2. Control portions, especially of foods high in fat and sugar; limit refined flours,
sugars, sodas and other sweetened beverages
3. Consume 40-50% of calories from low-glycemic, complex carbohydrates:
vegetables, fruits and high fiber grains and spread carbs throughout day
4. Increase foods rich in fiber - 20 to 50 g per day to enhance blood-glucose
regulation
5. Eat combinations of foods with fiber and protein to lower glycemic load at meals
and snacks and to avoid highs and lows in blood sugar
6. Consume ample foods from plant sources (fruits, vegetables, whole grains) to
increase intake of phytonutrients and antioxidants
7. Eat lean protein sources (20-25% of calories). Include protein with meals and
snacks. Emphasis on more plant based proteins, meals.
8. Fat sources should be rich in omega-3s and mono-unsaturates such as fish, nuts,
seeds, avocado, olive or flaxseed oil (30% or less of total calories); limit
saturated, trans, or hydrogenated fats
9. Increase omega-3 fats with flax seed meal (2-3 Tbsp/day) and/or fish oil capsules
(aim for 1-2 g/day of EPA/DHA, minimum 650 mg/day)
10. Constime 2-3 servings of low-fat milk, yogurt or cheese per day, or use altemative
calcium supplementation (1,000-1,5000 mg per day)
11. Take a daily MVT or prenatal with folic acid
12. Assess Vitamin D levels and supplement if necessary
13. Consider probiotics and prebiotics through foods or supplements
14. Consider using filtered water to help eliminate xenoestrogens and improve
hydration levels (critical to ridding the body of toxins)
15. Choose organic when possible - good information and "dirty dozen" list can be
downloaded from www.ewg.org
16. Moderate weight loss of 5-7% of total body weight may significantly improve
symptoms and regulate menstmal functions
17. Increase physical activity - necessary to improve insulin resistance
18. Limit alcohol - no more than 3 servings/week
19. Practice mindful eating, stress management
20. Do not smoke
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Replies
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OMG! You are a God Send! I was just talking to my husband about me seeing a nutritionist to try to get control of my PCOS. Thank you so much!0
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Thank you for sharing - although I knew pretty much all of the nutritional info (although I too have a slightly higher protein intake), I had no clue about what / how much to supplement, so thanks for that XD0
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great list.0
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OMG your nutritionist is full of bro-science. LOL0
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1. It is not neccessary to eat every 3-4 hours as meal timing is completely irrelevant in both weight loss and general health.
2. Saturated fat is not bad for you and does not cause CVD nor CHD.0 -
That may be the case with people without PCOS...but dealing with PCOS(Polycystic ovary syndrome) is very complicated . Nutrition is a whole different animal for people with this condition.1. It is not neccessary to eat every 3-4 hours as meal timing is completely irrelevant in both weight loss and general health.
2. Saturated fat is not bad for you and does not cause CVD nor CHD.0 -
OMG your nutritionist is full of bro-science. LOL
SERIOUSLY.
this list is full of NOT things i'd suggest doing if you have a problem with insulin/pcos/thyroid. lolol.0 -
Thanks for sharing. Some of that is easier said than done, especially low if you do go natural and organic and try to avoid artificial sweeteners.0
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Thank you so much, this is a great advice. 0 -
That may be the case with people without PCOS...but dealing with PCOS(Polycystic ovary syndrome) is very complicated . Nutrition is a whole different animal for people with this condition.1. It is not neccessary to eat every 3-4 hours as meal timing is completely irrelevant in both weight loss and general health.
2. Saturated fat is not bad for you and does not cause CVD nor CHD.
I agree. My endocrinologist who is a PCOS specialist said the normal formulas for weight loss and eating DO NOT apply to you as your PCOS/hormonal imbalance is taking over and your body is not functioning correctly when it comes to turning the food you eat into glycogen. You are storing more of it as fat and that is telling your body to eat more therefore you need to eat less but more often.
Great info and thanks for sharing for those of us with PCOS.
Anyone else with PCOS reading this feel free to add me - I'd love to see what you're eating learn from your success and motivate each other along this crazy journey!0 -
Good to know!!! Thanks for sharing!
For those who have issues with hair, do you think taking a pre-natal vitamin would effect this as those tend to improve your hair, skin and nails?0 -
1. It is not neccessary to eat every 3-4 hours as meal timing is completely irrelevant in both weight loss and general health.
2. Saturated fat is not bad for you and does not cause CVD nor CHD.
This is targeting towards woman with PCOS.0 -
OMG your nutritionist is full of bro-science. LOL
SERIOUSLY.
this list is full of NOT things i'd suggest doing if you have a problem with insulin/pcos/thyroid. lolol.
And I doubt you are a doctor! LOL0 -
Or a woman suffering/living with PCOS.OMG your nutritionist is full of bro-science. LOL
SERIOUSLY.
this list is full of NOT things i'd suggest doing if you have a problem with insulin/pcos/thyroid. lolol.
And I doubt you are a doctor! LOL0 -
You are welcomeOMG! You are a God Send! I was just talking to my husband about me seeing a nutritionist to try to get control of my PCOS. Thank you so much! It's definately not life's answers but I think some of the stuff will help people 0 -
I retract my previous statements ladies.
Sublog check these:J Obstet Gynaecol. 2007 Nov;27(8):762-73.
Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management.
Farshchi H, Rane A, Love A, Kennedy RL.
SourceSchool of Medicine, James Cook University, Douglas, Australia.
Abstract
PCOS patients are not always markedly overweight but PCOS is strongly associated with abdominal obesity and insulin resistance. Effective approaches to nutrition and exercise improve endocrine features, reproductive function and cardiometabolic risk profile--even without marked weight loss. Recent studies allow us to make recommendations on macronutrient intake. Fat should be restricted to < or =30% of total calories with a low proportion of saturated fat. High intake of low GI carbohydrate contributes to dyslipidaemia and weight gain and also stimulates hunger and carbohydrate craving. Diet and exercise need to be tailored to the individual's needs and preferences. Calorie intake should be distributed between several meals per day with low intake from snacks and drinks. Use of drugs to either improve insulin sensitivity or to promote weight loss are justified as a short-term measure, and are most likely to be beneficial when used early in combination with diet and exercise.
http://www.ncbi.nlm.nih.gov/pubmed/18097891
and this...Nutr Clin Pract. 2008 Feb;23(1):63-71.
Polycystic ovary syndrome (PCOS) and other androgen excess-related conditions: can changes in dietary intake make a difference?
Liepa GU, Sengupta A, Karsies D.
SourceSchool of Health Sciences and Department of Chemistry, Eastern Michigan University, Ypsilanti, MI, USA. george.liepa@emich.edu
Abstract
Polycystic ovary syndrome (PCOS) is a condition that involves the excess production of androgens. It affects up to 10% of all American women and can lead to the development of acne, hirsutism, and infertility. It has also been associated with coronary heart disease, diabetes, and metabolic syndrome. Over half of the women who are diagnosed with PCOS are overweight or obese. Recommendations are made for overweight/obese women to lose weight via diet and exercise. Women with PCOS should also consider maintaining a diet that is patterned after the type 2 diabetes diet. This diet includes an increase in fiber and a decrease in refined carbohydrates, as well as a decrease in trans and saturated fats and an increase in omega-3 and omega-9 fatty acids. Foods that contain anti-inflammatory compounds (fiber, omega-3 fatty acids, vitamin E, and red wine) should also be emphasized. Evidence is provided for the impact of these dietary changes on improvements in the androgen profile of PCOS patients.
http://www.ncbi.nlm.nih.gov/pubmed/182039650 -
I'm an RD and this is exactly what I would recommend for a pt with PCOS... with the exception of the filtered water and eating organic... which can't really hurt you (except your wallet).
Medical Nutrition Therapy is based on peer-reviewed medical journals -- not media hype, not fad diets, not the internet.
PCOS treatment and MNT is still evolving, but I think you have some great info to go on.
I don't think any of the naysayers are nutrition professionals
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I'm an RD and this is exactly what I would recommend for a pt with PCOS... with the exception of the filtered water and eating organic... which can't really hurt you (except your wallet).
Medical Nutrition Therapy is based on peer-reviewed medical journals -- not media hype, not fad diets, not the internet.
PCOS treatment and MNT is still evolving, but I think you have some great info to go on.
I don't think any of the naysayers are nutrition professionals
THANK YOU! I agree with the water and organic too haha
Like I said, some people who are aren't professionals like to put in their 2 cents ...but its rarely reliable. This was meant to help people...if you dont agree, dont post!0 -
Bump for later0
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bump0
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Thank you so much for posting thisI retract my previous statements ladies.
Sublog check these:J Obstet Gynaecol. 2007 Nov;27(8):762-73.
Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management.
Farshchi H, Rane A, Love A, Kennedy RL.
SourceSchool of Medicine, James Cook University, Douglas, Australia.
Abstract
PCOS patients are not always markedly overweight but PCOS is strongly associated with abdominal obesity and insulin resistance. Effective approaches to nutrition and exercise improve endocrine features, reproductive function and cardiometabolic risk profile--even without marked weight loss. Recent studies allow us to make recommendations on macronutrient intake. Fat should be restricted to < or =30% of total calories with a low proportion of saturated fat. High intake of low GI carbohydrate contributes to dyslipidaemia and weight gain and also stimulates hunger and carbohydrate craving. Diet and exercise need to be tailored to the individual's needs and preferences. Calorie intake should be distributed between several meals per day with low intake from snacks and drinks. Use of drugs to either improve insulin sensitivity or to promote weight loss are justified as a short-term measure, and are most likely to be beneficial when used early in combination with diet and exercise.
http://www.ncbi.nlm.nih.gov/pubmed/18097891
and this...Nutr Clin Pract. 2008 Feb;23(1):63-71.
Polycystic ovary syndrome (PCOS) and other androgen excess-related conditions: can changes in dietary intake make a difference?
Liepa GU, Sengupta A, Karsies D.
SourceSchool of Health Sciences and Department of Chemistry, Eastern Michigan University, Ypsilanti, MI, USA. george.liepa@emich.edu
Abstract
Polycystic ovary syndrome (PCOS) is a condition that involves the excess production of androgens. It affects up to 10% of all American women and can lead to the development of acne, hirsutism, and infertility. It has also been associated with coronary heart disease, diabetes, and metabolic syndrome. Over half of the women who are diagnosed with PCOS are overweight or obese. Recommendations are made for overweight/obese women to lose weight via diet and exercise. Women with PCOS should also consider maintaining a diet that is patterned after the type 2 diabetes diet. This diet includes an increase in fiber and a decrease in refined carbohydrates, as well as a decrease in trans and saturated fats and an increase in omega-3 and omega-9 fatty acids. Foods that contain anti-inflammatory compounds (fiber, omega-3 fatty acids, vitamin E, and red wine) should also be emphasized. Evidence is provided for the impact of these dietary changes on improvements in the androgen profile of PCOS patients.
http://www.ncbi.nlm.nih.gov/pubmed/182039650 -
Great info for PCOSers! Ive been following a lot of these ideas with great weight loss sucess 0
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Thank you0
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I retract my previous statements ladies.
Sublog check these:J Obstet Gynaecol. 2007 Nov;27(8):762-73.
Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management.
Farshchi H, Rane A, Love A, Kennedy RL.
SourceSchool of Medicine, James Cook University, Douglas, Australia.
Abstract
PCOS patients are not always markedly overweight but PCOS is strongly associated with abdominal obesity and insulin resistance. Effective approaches to nutrition and exercise improve endocrine features, reproductive function and cardiometabolic risk profile--even without marked weight loss. Recent studies allow us to make recommendations on macronutrient intake. Fat should be restricted to < or =30% of total calories with a low proportion of saturated fat. High intake of low GI carbohydrate contributes to dyslipidaemia and weight gain and also stimulates hunger and carbohydrate craving. Diet and exercise need to be tailored to the individual's needs and preferences. Calorie intake should be distributed between several meals per day with low intake from snacks and drinks. Use of drugs to either improve insulin sensitivity or to promote weight loss are justified as a short-term measure, and are most likely to be beneficial when used early in combination with diet and exercise.
http://www.ncbi.nlm.nih.gov/pubmed/18097891
and this...Nutr Clin Pract. 2008 Feb;23(1):63-71.
Polycystic ovary syndrome (PCOS) and other androgen excess-related conditions: can changes in dietary intake make a difference?
Liepa GU, Sengupta A, Karsies D.
SourceSchool of Health Sciences and Department of Chemistry, Eastern Michigan University, Ypsilanti, MI, USA. george.liepa@emich.edu
Abstract
Polycystic ovary syndrome (PCOS) is a condition that involves the excess production of androgens. It affects up to 10% of all American women and can lead to the development of acne, hirsutism, and infertility. It has also been associated with coronary heart disease, diabetes, and metabolic syndrome. Over half of the women who are diagnosed with PCOS are overweight or obese. Recommendations are made for overweight/obese women to lose weight via diet and exercise. Women with PCOS should also consider maintaining a diet that is patterned after the type 2 diabetes diet. This diet includes an increase in fiber and a decrease in refined carbohydrates, as well as a decrease in trans and saturated fats and an increase in omega-3 and omega-9 fatty acids. Foods that contain anti-inflammatory compounds (fiber, omega-3 fatty acids, vitamin E, and red wine) should also be emphasized. Evidence is provided for the impact of these dietary changes on improvements in the androgen profile of PCOS patients.
http://www.ncbi.nlm.nih.gov/pubmed/18203965
Thanks for the studies. I would really like to read the full study for a bit of light reading...
Interesting to say the least.
Found this one with more info.. Found The Medical Journal of Australia
http://www.mja.com.au/public/issues/nov16/kidson/kidson.html
Looks like most of the treatment options are geared toward same treatment options of type 2 diabetes patients. Interesting. Doesn't appear there are many studies about the nutritional treatment of PCOS.0 -
I actually just started using ground flax seed this week! (it beats fish burps from fish oil supplements! LOL)
I would attest to most of these working for me! :flowerforyou:0 -
PS....50g of fiber a day?! :noway:
My stomach rumbled just reading that! lol0 -
Thank you very much! I had no idea that losing 5-7% of weight will help improve! I am so thankful that we became pals!
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Appreciate the reminders and glad to hear this is still what they suggest -- been following this basic plan for many year since I also had Type II Diabetes. I was able to reverse that through weight lost, but PCOS is our friend for life even though some symptoms can improve..
Also nice to see someone who jumped the gun retract their statements and actually research PCOS and submit more proof. Thanks to him also 0 -
I actually just started using ground flax seed this week! (it beats fish burps from fish oil supplements! LOL)
I would attest to most of these working for me! :flowerforyou:
I use chia seeds as well as flax seeds...they are both great in greek yogurt and oatmeal!0 -
.Thank you very much! I had no idea that losing 5-7% of weight will help improve! I am so thankful that we became pals!
Aw, me too!0
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