PCOS Diet Guidelines

I felt it was important to share with you the PCOS diet and guidelines that I follow. I’m not 100% consistent with them as I feel that I have learned enough about my body to add a bit of flexibility into my diet, however I try to follow them pretty closely to avoid any changes in weight and insulin resistance. It’s important to monitor or own body closely. If you are feeling a spike in blood sugar or not seeing weight come off and a steady pace than some tweeks will need to happen. The timing of your meals is important. It will help you remain in control of your blood sugar/insulin levels and you won't feel hungry. Always feeling hungry is a sign of insulin resistance so a lot of PCOS sufferers deal with that problem.

My daily schedule is as follows:

8 AM- Breakfast

11 AM- Snack 1. This is usually a smaller snack to tie me over until lunch.

1PM- Lunch.

3PM- Snack #2

6PM- Dinner

8PM- Post Work out

 

Breakfast:

Egg/egg whites

Oatmeal (packets or plain. Make sure packets are low sugar.)

Peanut butter and whole wheat bread

Veggie Omelet

 

Lunch:

Sandwich on whole wheat bread

Grilled chicken on dark green salad

Wheat Pita stuffed with chicken or steak

Homemade soups

Leftovers from Dinner

 

 

Dinner:

Grilled chicken with asparagus, broccoli, and/or green beans

Taco salad with black beans, lettuce, tomato, avocado, cheese, plain greek yogurt, and salsa

Steaks and veggies

Crockpot chicken fajitas casserole

Hamburgers---with or without bun depending on my carb use up to that point.

Whole wheat spaghetti with marinara sauce (Italian sausage for the hubby)

Crockpot teriyaki chicken with brown rice

Halibut, salmon, or tilapia on top of brown rice or quinoa with a lemon butter sauce over it.

Dinner always consists of Protein, veggies, complex carbs, and fiber. I work out after my dinner so I need it to fuel my body correctly and last through the work out.

Snacks:

Apple and peanut butter

Celery and peanut butter

Popcorn with light salt

Triscuits and cheese slices

Cottage cheese and peaches

Tuna with hard boiled egg

Hard boiled egg

Veggies with ranch dip (made with plain Greek yogurt)

Fruits of any kind

Veggies of any kind

Jerky

Nuts of any kind

 

 The thing with any diet and especially a safe diet for PCOS is that it’s all about moderation. Your body needs a certain amount of each Macronutrient to sustain itself and function the way it should. It’s very important to take into account the way our bodies produce, use, and store insulin differently than a “normal” person. You should aim for a diet that is no more than %40 carbohydrates. When I say moderation is key there are a few things that should be avoided pretty much all together if you have been diagnosed with insulin resistance.

Potatoes- They are extremely high on the Glycemic Index

Fried foods- Almost everything that is fried is dipped in a batter which makes it horrible for your insulin resistance. Also most fried foods are done so in oil rich in saturated fat and that’s no good for anyone even those without PCOS.

Sweets- Yes, I know how cruel this is but it’s only to help you out I promise! Sweets are of course full of sugar and almost always made of white flour. Both sugar and white flour are high on the glycemic index and will cause a surge in your insulin productivity. If you need something sweet aim for fruits but if that doesn’t cure your craving then look online for a recipe made with whole wheat flour and a sugar substitute like apple sauce for instance.

 

 I hope these guidelines help you out a little. If you have any questions, let me know!

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