"The Natural Diet Solution
for PCOS and Infertility"

Use Healthy Foods to Reduce PCOS Symptoms
and Become Pregnant © Nancy Dunne and Bill Slater

Table of Contents

Introduction
About the Authors
What's in this Book

PART I: THE FUNDAMENTALS

1. A Word About PCOS 1.1 What is PCOS?
1.2 What Causes PCOS?

2. How We Developed the Healthy Diet for PCOS 2.1 The Food Pyramid
2.2 Low-Carb Diets
2.3 The Other Diets
2.4 What Did Your Ancestors Eat?
2.5 The Basis of the PCOS Diet
2.6 Healthy PCOS Diet vs. Low-Carb Diet

2. A Word about Your Weight 3.1 Diet and Long-Term Weight Management
3.2 Thrifty Genes and Your 'Set Point'
3.3 Hormones, Inflammation and Your Weight
3.4 How Calorie Density Makes You Fat
3.5 Portion Control
3.6 Is Calorie Restriction a Good Idea?
3.7 Weight vs. Body Composition
3.8 What If You're NOT Overweight?

4. Carbohydrates 4.1 What's a Carbohydrate?
4.2 Glycemic Index
4.3 Anti-Nutrients in Grains and Legumes
4.4 To Soy or Not to Soy
4.5 What Is Fiber?
4.6 Guidelines for Eating Carbohydrates

5. Protein 5.1 What's a Protein?
5.2 The Problem with Milk
5.3 Guidelines for Eating Animal Protein

6. Fats and oils 6.1 What's a Fat?
6.2 Essential Fats and Eicosanoids
6.3 Other Fatty Information
6.4 Guidelines for Eating Fats and Oils

PART II: THE HEALTHY PCOS DIET

7. Introduction to the Diet 7.1 PCOS Diet Levels
7.2 What to Eat
7.3 What Not to Eat

8. Main Components of the Diet 8.1 Meat
8.2 Seafood
8.3 Poultry
8.4 Eggs
8.5 Dairy
8.6 Legumes
8.7 Grains
8.8 Vegetables
8.9 Sprouts
8.10 Fruits
8.11 Nuts and seeds
8.12 Fats and Oils

9. Water and Beverages 9.1 Water
9.2 Purified Water
9.3 Coffee
9.4 Tea
9.5 Soft Drinks
9.6 Alcoholic and Other Beverages

10. Other Elements of Your Diet 10.1 Herbs and Spices
10.2 Sweeteners
10.3 Snacks
10.4 Meal Replacement Shakes

11. More Dietary Tips 11.1 Eat Organic
11.2 Eating in Restaurants
11.3 Eating Away from Home
11.4 Healthy Eating Habits
11.5 When Should You Eat?
11.6 Dietary Tips for Increasing Your Fertility
11.7 Advice for Vegetarians
11.8 If You're Pregnant

12. Getting Started 12.1 Prepare for Success
12.2 Shopping List for Recommended Diet
12.3 Handy Cooking Tips

13. Meal Plans and Recipes 13.1 Daily Meal Plans for 30 Days
13.2 Recipes
  13.2.1 Basic Meals
  13.2.2 Meat
  13.2.3 Seafood
  13.2.4 Poultry
  13.2.5 Eggs
  13.2.6 Salads
  13.2.7 Vegetables
  13.2.8 Soups
  13.2.9 Juices and Smoothies
  13.2.10 Snacks and Handhelds
  13.2.11 Sauces and Dressings

PART III: ADDITIONAL STEPS TO TAKE

14. Other Things You Can Do 14.1 Exercise
14.2 Stress Management
14.3 Emotional Factors
14.4 Liver Health
14.5 Your Healthcare Team
14.6 Check for Food Allergies
14.7 Measure Your Progress

15. Nutritional Supplements 15.1 Why You Need Nutritional Supplements
15.2 Supplement Quality
15.3 Supplements for PCOS, Infertility and Insulin Problems

16. More About Hormones, Weight and Inflammation 16.1 What Makes You Hungry?
16.2 'Evil Twins': Insulin Resistance and Leptin Resistance
16.3 Inflammation and Your Weight 465

17. Resources and Feedback 17.1 Resources
17.2 Feedback from You

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