PCOS Diet Guide
Being a woman with PCOS, you’re probably always looking for new ways to manage your condition naturally. One of the essential parts of managing this condition is the your PCOS diet.
However, it’s tough to sift through all the conflicting information out there about what’s healthy and what isn’t.
While there are many diet books out there for people with PCOS, every one of them has some conflicting advice.
Likewise, while they talk about some foods you should avoid, other diets mention that these same foods are actually healthy for you.
It can be confusing to find precisely what PCOS diet suits your specific body types and needs with the variety of opinions.
This is why I have carried out extensive research about this diet. My research covered both scooping informational materials, reaching out to health experts and those who are successful in managing their condition.
After reading this informative article, you would be clear about what to eat and foods to avoid to successfully manage PCOS.
What Is PCOS Diet?
Polycystic ovary syndrome (PCOS) is a medical condition characterized by the presence of multiple cysts in one or both your ovaries. It is also associated with elevated male hormones and infertility and can affect the menstrual cycle. There are also other symptoms of this condition besides the polycystic appearance of your ovaries. These symptoms include acne, thinning hair, mood swings, depression, obesity and lethargy, among others. Research has shown that PCOS can affect girls and women who have reached reproductive age.
Although there is still no cure for PCOS, you can still control the symptoms to stay healthy. This can best be done by following a special diet based on the type of PCOS you have.
What Causes PCOS
Polycystic Ovarian Syndrome, or PCOS, is a female health disorder that is all too often taken lightly by doctors.
The leading cause of PCOS is a hormone imbalance. Too much androgen, which is the male hormone, causes an overproduction of androgen. This hormonal imbalance causes symptoms such as infertility, severe hirsutism, acne and weight gain. However, one cannot conceive how excess androgen regulates these symptoms in the body.
PCOS syndrome makes it difficult to lose weight and leads to infertility. It has been reported that around 1 in every ten women in the UK have PCOS.
How Does PCOS Affect Diet
The pain of Polycystic Ovary Syndrome (PCOS) affects the patient both physically and mentally. The physical effects of PCOS may be less pronounced than the psychological effects. Still, many women suffering from it are often affected psychologically to a greater extent than they are physical. Weight gain is a physical effect of PCOS that most women suffer from when dealing with this condition.
While a healthy diet is good for everyone, it’s especially important for women with PCOS. PCOS can cause problems with losing weight and keeping it off. Some health experts believe this happens because women with PCOS have a hard time balancing their blood sugar. Blood sugar balance affects your body’s ability to lose weight and keep it off. The polycystic ovarian syndrome diet is designed to help you manage your body’s glucose levels and regulate your hormones.
How To Manage PCOS With Diet: Best Diet PCOS-Food To Eat
Many nutritional supplements claim they can treat PCOS. At the end of the day, most of them aren’t worth your hard-earned money. I’m going to list some great foods that can help regulate your insulin and blood sugar levels. It works along with helping your body balance hormones naturally.
The best diet advice for women with PCOS is to eat a balanced diet.
The right foods are essential for balancing the hormones associated with PCOS. While you cannot control the genetic factors leading to PCOS, certain foods can make your symptoms less severe and cause fewer problems.
These foods include;
- Lean protein
- Whole grains
- Limited saturated fats
- Simple carbs
- Healthy fats
- Eat lean meat and fish that are easy to digest.
Foods To Avoid
There are some foods that you need to avoid with Polycystic Ovary Syndrome in order to help in controlling your hormone imbalances.
PCOS (polycystic ovary syndrome) is a hormonal disorder prevalent in women. It often leads to insulin resistance, weight issues and infertility. It can also cause acne and hair growth in the body. Various foods are listed below that you need to stay away from while following a PCOS diet plan.
The best PCOS diet foods for managing your PCOS are ones that don’t affect insulin levels.
You must avoid;
- Sugar-sweetened soft drinks.
- Processed foods
- High carbohydrate
- Trans Fats
- Gluten-containing products
- Artificial sweeteners
Additional Diet Tips
- Avoid a lot of carbs
- Avoid foods with artificial sweeteners
- Cook at home
- Limit dairy products
- Don’t skip breakfast
- Eat your vegetables and fruits
- Change up your snacks by replacing them with fruits and vegetables.
- Drink water when hungry instead of sweets or other junk food
PCOS Diet Plan
The right diet plan can help you manage PCOS effectively. We know that obesity and eating the wrong types of food are strong predictors of infertility, menstrual irregularity, and other PCOS symptoms. Having a healthy diet can be an essential part of coping with your condition.
Some of the best diets for you are;
- Keto Diet for PCOS
A keto diet is a particular type of diet that contains high fat, moderate protein and low carb. It will help you to lose weight naturally, reverse PCOS, fight cancer cells and manage diabetes.
The Keto diet is an incredibly effective weight loss tool. It works wonders for those who are obese and overweight. By so doing, helping them get to a healthy weight in a short period without feeling miserable and hungry every single day. For women with PCOS, the keto diet can help reduce your insulin resistance, and your symptoms can improve drastically as well.
- Paleo Diet for PCOS
Eating Paleo could be one of the best diets for PCOS. When you eat carbohydrates, you get a surge in insulin production which causes the ovaries to secrete more testosterone. Eating a diet that is low in carbohydrates and high in healthy fat and protein can also help control your weight and help lower your BMI, reducing the risk of Type 2 diabetes.
PCOS Diet Recipes
This PCOS diet recipes list is a collection of our favourite, easy, PCOS diet-friendly recipes. The main focus is on low-carb, high protein meals.
- Basic Carrot Cake
Carrot Cake is a moist and fluffy, buttery cake prepared with little or no oil and sugar. The secret of keeping it low in calories is to replace the butter used for baking with applesauce. You can add a little cinnamon, nutmeg, vanilla essence. Also, add one egg to the recipe if you want to enjoy the taste of this healthy cake.
- Basic Berry Muffins
These muffins are simple, delicious and a perfect Diet Breakfast. You can use fresh or frozen blueberries, raspberries and strawberries (wild ones will give you the best taste and antioxidant effect).
- Fried Rice with Vegetables
This food won’t cure your polycystic ovary syndrome, but they may help you manage your PCOS. Fried rice, especially with brown rice or wild rice as the primary grain, is a good source of energy. There are different types of rice rich in energy. Your body needs carbohydrates for energy. Brown rice or wild rice also has a high fibre content. It helps to manage insulin resistance and decrease appetite.
- Coconut Oatmeal Cookies
These cookies are vegan, gluten-free and can be dairy-free if you prefer. They’re paleo if you forgo the chocolate chips. They’re made with coconut flour, so they’re low carb too! And the best part is they’re delicious!
Other Uncommon Ways To Manage PCOS
There are three main aspects to manage PCOS: nutrition, exercise and supplements.
The first thing you need to do is reduce your carbohydrate intake and increase your protein intake. However, it is essential to approach managing your condition from an informed and sequential method.
The first step to managing PCOS is understanding what it is. A woman with PCOS experiences irregular menstrual cycles and has high levels of testosterone. In addition, there are symptoms associated with PCOS, such as obesity, diabetes, and infertility. Therefore, the goal of treating this disorder is getting your body back on track through diet, exercise and a few uncommon methods, which I’m about to show you.
- Learn more about the disorder
- Get diagnosed correctly
- Know the restrictive diet
- Workout regularly and lose weight
- Take medications as prescribed
- Drink better quality water and avoid reverse osmosis water
- Find relief through meditation and breathing techniques
FAQs About PCOS Diet
What is the best diet for PCOS?
You may be surprised by how many different PCOS diets there are. You can make it easy on yourself by breaking down your food choices into four basic categories. The first is clean eating which focuses on fresh foods and avoids processed foods, sugars and dairy. The second is gluten-free, which means avoiding all foods that contain gluten which is a protein found in wheat, rye and barley. A third diet option is a low-carb diet that limits carbs like sugar, starchy vegetables and grains. The fourth involves eating fruits.
What food makes PCOS worse?
Many foods can worsen PCOS symptoms. Meat, dairy, and alcohol are only some of those products. Some people believe gluten and GMOs also affect PCOS. However, there is no scientific evidence to prove this idea.
Is Egg good for PCOS?
Eggs are good for PCOS because it’s a perfect wholesome food. They have all the essential amino acids that form the foundation of our diet.
Furthermore, eggs also contain vitamins and minerals like niacin, riboflavin, choline, vitamins A, D, B12, selenium and zinc. Eggs are one of the few sources of vitamin D. It has been medically proven to help with weight loss, especially when combined with an energy deficit diet. Eggs are rich in protein and fat, which make up proteins essential for your body.
How can I lose weight fast with PCOS?
Losing weight is easier with the PCOS diet.
Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause infertility and leads to severe acne in some women. It also causes facial hair growth, weight gain, thinning hair, an increased risk of diabetes and other complications.
This PCOS diet is geared towards women who want to lose weight fast with PCOS. Thanks to the PCOS diet, losing weight is not as difficult. This is because the diet plan was designed from research for those with PCOS.
The diet should be used in addition to prescribed medication for PCOS taken on the advice of a doctor.
How can I reverse PCOS naturally?
If you have PCOS and want to reverse it naturally, you need to stick with the proper diet. Though diet alone won’t cure your PCOS, eating in the right way will help control weight gain. It would also help you free yourself from the disease’s symptoms.
What is the best diet for PCOS to lose weight?
Weight loss is essential for those with Polycystic Ovarian Syndrome (PCOS). The weight loss plan recommended by the National Institutes of Health (NHS) is one with lower caloric intake.
Thanks to the high estrogen levels in girls with PCOS, a diet with high fibre and low fat is recommended. This diet has been shown to reverse a majority of symptoms. However, you must exercise while on this diet. This is because it may cause weight gain despite the low-fat content.
What are some natural treatments for PCOS?
There are many different approaches to treating PCOS symptoms. The right approach depends on the severity of symptoms, and different people will benefit from different treatment combinations.
As mentioned earlier, the three best natural remedies are;
- Diet changes
Finally, it is vital to remain on a healthy diet that will maintain your weight. Because of the insulin resistance caused by PCOS, you could develop diabetes if you give in to your cravings for sweets and high-calorie foods. A healthy diet also compliments the natural treatments summarized above. This helps them work better for you.