They're all also keto-friendly and paleo-friendly. They were created specifically for the PCOS diet to help relieve the symptoms of PCOS. These meals aren't just good for weight loss though. They're good for virtually every PCOS symptom you can have. How Does the Keto Diet Help with Weight Loss? Many of these symptoms are related to high hormone levels such as androgens and insulin. Insulin is a hormone which helps the body use energy from food. Up to 80 per cent of people with PCOS are resistant to the effects of insulin and thus have more insulin in their blood to compensate. Insulin also increases testosterone levels. Although testosterone is often thought of as a male hormone, all women need a small amount. Having even slightly higher levels of testosterone can upset the balance of hormones in the body and lead to acne, excess hair and irregular periods. Alur-Gupta S, Chemerinski A, Liu C, Lipson J, Allison K, Sammel MD, et al. Body-image distress is increased in women with polycystic ovary syndrome and mediates depression and anxiety. Fertil Steril [Internet]. 2019;112(5):930-938.e1. Available from: https://doi.org/10.1016/j.fertnstert.2019.06.018 A number of fluid-filled sacs (follicles) surround the eggs in the ovaries. Despite the name ‘polycystic ovaries’, they are not cysts. An ultrasound of the ovaries is used to detect these

Jeanes YM, Reeves S, Gibson EL, Piggott C, May VA, Hart KH. Binge eating behaviours and food cravings in women with Polycystic Ovary Syndrome. Appetite [Internet]. 2017;109:24–32. Available from: http://dx.doi.org/10.1016/j.appet.2016.11.010 Karacan E, Caglar GS, Gürsoy AY, Yilmaz MB. Body satisfaction and eating attitudes among girls and young women with and without polycystic ovary syndrome. J Pediatr Adolesc Gynecol. 2014;27(2):72–7. Escobar-Morreale HF. Polycystic ovary syndrome: Definition, aetiology, diagnosis and treatment. Nat Rev Endocrinol. 2018;14(5):270–84. Polycystic ovary syndrome (PCOS) is a common hormone condition that describes a number of symptoms. These symptoms include irregular periods, excessive hair growth on the face and body, oily skin and acne, thinning hair and hair loss (from the scalp), weight gain and difficulty conceiving.

What is PCOS?

There are a variety of treatments available which can effectively control the symptoms of PCOS. Hormone treatment I have personally been in remission from PCOS for 7 years (read my PCOS story here) and most of the credit goes to the PCOS diet. Living with PCOS can be overwhelming, with symptoms like unexplained weight gain, intense sugar cravings, unwanted hair growth or loss, acne, and unpredictable periods that can leave you feeling lost and misunderstood. Sadly, many PCOS sufferers are misdiagnosed or left untreated, further exacerbating their struggles. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility. Eur J Clin Nutr. 2009;63(1):78–86.

Some main things I took away were to limit: alcohol, processed sugar, dairy (yogurt, milk, cheeses), gluten, soy, canola/ vegetable oils, caffeine/ coffee (switch to teas). Enjoy some vegetarian/ pescatarian, add healthy nuts, fats, and oils. PCOS can affect people of all sizes. If you are living with overweight, some weight loss may improve PCOS symptoms, however this can be challenging for many people with PCOS. Insulin resistance, food cravings and binge eating can make weight loss with PCOS hard. It is important not to follow fad or restrictive diets. Instead try to focus on what to include in your diet, and trying the ideas above is a good place to start. The most important thing is finding something which suits your lifestyle without missing out on important foods or nutrients. Using movement to manage PCOSWeight gain is one of the most common side effects of PCOS. Whilst it is essential that those with PCOS seek professional medical advice and treatment for the condition, a nutrition professional could provide individuals with extra support if they are struggling to manage their PCOS diet independently. Balance your meals by including protein rich foods such as meat, fish, eggs, dairy, beans, pulses, tofu, nuts and seeds in addition to healthy fat sources in moderate amounts such as olive oil, nuts and seeds, rapeseed oil, and avocados Moran LJ, Brown WJ, McNaughton SA, Joham AE, Teede HJ. Weight management practices associated with PCOS and their relationships with diet and physical activity. Hum Reprod. 2017;32(3):669–78. doi:10.1093/humrep/dew348 A treatment option for PCOS may be to undergo a minor surgical procedure. Laparoscopic ovarian drilling (LOD) is a treatment offered to those suffering from fertility problems often associated with the condition. The ovaries are treated with either heat or laser, to target and break down the tissue producing the male hormone.

There's quite a bit of information online about PCOS friendly meals and diets. The problem is it can get overwhelming. I followed this couple on social media for a while and was interested to see what their recipes entailed. I read Whole 30 so I knew what they were referencing in the beginning. I was not looking for specific recipes, but different ways I can incorporate in my lifestyle if it seemed interesting, healthy, and simple. I enjoyed their cute stories and I was in awe how open they were about different things in such short vignettes. I enjoyed the accessible and easy to comprehend information about PCOS and the cycle, along with the science behind what the body is doing at each stage, with a list of food that supports each cycle.Thankfully, you don’t need a degree in molecular biotechnology to understand this book – it’s really easy to read, factual and super informative and It covers an array of supplements that Fett recommends for PCOS. Sørensen LB, Søe M, Halkier KH, Stigsby B, Astrup A. Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome. Am J Clin Nutr. 2012;95(1):39–48. Paddon-jones D, Westman E, Mattes RD, Wolfe RR, Astrup A. Protein, weight management, and satiety 1– 4. Am J Clin Nutr 2008;87(suppl)1558S–61S. 2008;87:1558–61. On a PCOS diet plan, make sure that you eliminate the consumption of unhealthy fats. But at the same time, including a moderate amount of healthy fats can do a great deal. They help fulfill the calories count on a low carb diet while providing essential nutrients to your body.