The Natural PCOS Diet can help you manage the symptoms associated with PCOS. What you eat can have a direct influence on how balanced (or unbalanced) your hormones are. This is why it’s important to have a healthy diet.
The PCOS diet program is designed to help you:
- balance your hormones naturally
- recover from insulin resistance
- lose excess body fat (especially from around the abdomen)
- maintain an ideal body weight
- sustain good muscle tone
- support liver function
- reduce elevated triglyceride and cholesterol levels.
Emerging scientific research shows that a low carbohydrate, moderate protein diet from whole foods can target the causes of PCOS. Remember, when the body is insulin resistant, it simply does not remember how to use carbohydrates for energy. It can only store them as fat.
Ovulation and a Healthy Body Weight
Women with PCOS are urged to lose 5% to 10% of their body weight using a moderate protein, low refined-carbohydrate diet. When this approach was taken in one clinical trial, 10 of the 11 subjects resumed a normal ovulatory cycle within 10.5 months.16 In a similar study, such weight loss restored ovulation in 60 out of 67 women.
The Natural PCOS Diet Overview
The Natural PCOS Diet = Low Carb + Moderate Protein from Whole Foods
Eating in accordance with a low carb, moderate protein diet from whole foods is the key for optimal health. The ideal diet comprises 30% good quality fats, 40% protein and 30% low GI complex carbohydrates from whole foods.These percentages can vary slightly depending on the amount of weight that needs to be lost.
Foods to include in your diet:
- Low GI and low Glycemic Load (GL) carbohydrates from fruit and vegetables and grains such as berries and melons.
- Adequate protein with every meal; examples include seafood, animal protein, eggs, nuts and seeds and yoghurt.
- Phytoestrogens such as alfalfa, fermented soy, linseeds, lentils and chickpeas.
- Organic foods whenever possible.
- Two litres of filtered water daily.
- Good oils in the form of essential fatty acids, found in nuts, seeds, flaxseed oil and oily fish (including herring, mackerel, mullet and salmon).
Some foods should be completely avoided as they aggravate PCOS and may make the condition worse. These foods include:
- sugar on its own and hidden in foods
- artificial sweeteners
- fruit juices, which are high in sugar (fructose), low in fibre and can rapidly raise blood glucose levels
- gluten if intolerant – wheat, rye, barley, spelt, kamut, triticale, cous cous
- refined grain products, especially white bread. These foods have been stripped of any nutritional value, leaving a product that spikes blood sugar levels and drives your hormones to fluctuate
- dairy products, such as milk and cheese. Although dairy products have a low GI, they stimulate insulin production, causing an increase in testosterone, which may cause excess hair growth and acne
- saturated and trans-fats and all fried foods
- additives, preservatives and artificial flavourings and colourings found in processed foods
- caffeine and alcohol.
This PCOS Diet article written by Jenny Blondel
Naturopath and Wellness Coach
