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.
3PM- Snack #2
8PM- Post Work out
Oatmeal (packets or plain. Make sure packets are low sugar.)
Peanut butter and whole wheat bread
Sandwich on whole wheat bread
Grilled chicken on dark green salad
Wheat Pita stuffed with chicken or steak
Leftovers from 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.
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
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!
5/19/2016 10:10:56 am
I have recently been diagnosed with PCOS. I was 118lbs and happy a year ago at 21. In three months I had sky rocketed in my weight being 165 and unable to loose it no matter what I did with my diet and exercise. My mom told me I had this disease in my family history and being a nurse I decided to ask my doctor about it. tests were done and shown a positive result with having PCOS. I am more depressed then I've ever been because I felt like I had no way to beat this. I absolutely one hundred percent adore your article because It's given me hope. It's given me and idea of what to eat. (I've been portioning for 6 months now) The insulin information has also led me to start checking my blood sugars and they have been above 150 throughout the day. I also notice when my blood sugars low or high. This information has been so helpful because now I'm taking vitamin D I'm taking B-complex and I'm only eating foods I know will be helpful. I've currently lost 4 lbs. :) thank you for this information because it really did give me a bit of sunshine on this gloomy transition in my life.
5/24/2016 07:47:37 pm
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Hi my name is Whitney and I'm a mom to 2 adorable boys and the wife to a sports loving, handsome man. I'm outnumbered but wouldn't have it any other way. I'm navigating motherhood one fart joke at a time. Welcome to my crazy life!