My PCOS diet and some do's and don'ts

by Jessica
(Australia)

Hi, since being diagnosed with PCOS since 17 years old, I experienced a number of symptoms:

1. Weght gain
2. Difficulty losing weight
3. Low energy and stamina, constantly sleepy
4. Low body temperature, would be shivering at times
5. Indigestion
6. Mood swings
7. Period pain and cramps
8. Dizziness with the pills
9. Depression
10.Irregular periods
11.Insulin resistance
12.High cholesterol

and many other things to do with PCOS.

I am 20 now and still battling with it. Since going on the Pill and taking metformin, I have lost 27 kilos, my skin has cleared up.

However I still experience low body temperature, high cholesterol, obesity, mood swings, fatigue, irregular periods. I managed to battle indigestion by kicking fried, rich, processed food and red meats from my diet. I stick to a low GI diet

Breakfast
Cup All-Bran with low-fat milk
Strawberries
Snack
1 low fat yoghurt apple
Lunch
Salad olive oil, seeds, tomatoes and cucumber
Cup of green tea, multi vitamin pills

Dinner
5oz salmon
1/2 cup cooked brown rice
cup of tofu boiled vegetables

My general do's and don'ts

Don’t:
No tuna- mercury, less salt, no caffeine, no processed foods like instant noodles, pies, bread rolls. No artificial sugar, diet coke, sweetener. No alcohol, cigarettes, don't forget to take your medication everyday. Don't eat too much red meat, hard to digest - heart burn.

Do
Drink soy milk, tofu, greens, lots of water, take fish oil, eat salmon, eat more fiber, use low fat milk, brown sugar, flax seed, good sleep, exercise, 10 minutes of sunlight for Vitamin D, listen to music stay happy.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Editor's comments: Hi Jessica, thanks for sharing how you deal with PCOS! Good suggestions.

I would disagree a bit with the brown sugar. That is a highly refined carbohydrate that can cause blood sugar and insulin problems for many women with PCOS. Since you're overweight, I would avoid any sugar, brown or not. A better sweetener would be stevia.

Thanks for pointing out the importance of getting sun exposure every day. However, research has shown that even 10 minutes of exposure does not always result in adequate vitamin D levels. People not living near the equator tend to have less vitamin D. Many women with polycystic ovary syndrome have a vitamin D deficiency. If normal levels were to be restored, I wouldn't be surprised to see some of the common symptoms of PCOS begin to diminish. There is substantial supplemental vitamin D in this product.

We also strongly endorse your suggestions of fish such as salmon, and fish oil.

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modifications to PCOS advice
by: PCOS Editor

Thanks for sharing your information. I would agree with much of it but disagree with some of it.

1) Never consume manufactured or refined fructose. A notorious example is high fructose corn syrup, which is found in hundreds of processed foods and beverages.

2) In the typical diet, omega-6 fats and oils are way too excessive, and the omega-3 fats and oils are insufficient. Therefore, vegetable oils and cheap oils found in processed foods of all kinds is to be minimized. Cod liver oil or a fish oil supplement is recommended, since these contain omega-3 oils that the body can directly utilize. Omega-6 fats found in nuts, seeds and avocados are OK. Omega-3 fats in flax seeds are is OK. Omega-3 fats in fish and marine foods is very important.

PCOS advice
by: nono

I have PCOS and I try to manage this problem because I want to have a baby so I visited doctors and I searched on internet; besides, I am a physical therapist.

So finally I got a proper management plan. Here's the most important of it. You must eat low glycemic foods and avoid high glycemic, avoid (sugar, soy products, dairy products, meat ) and you must eat (fish, chicken with no hormones, vegetables, and fruits -- except vegetables and fruits with high glycemic index). Taking foods rich with omega 3 & omega 6 is very important.

AVOID carbohydrates like (white rice, white bread, pasta, mashed potato).

AVOID Unhealthy fats but take a healthy like (olive oil. rice bran oil, coconut oil).

A sugar which preferred to take is fructose or diet sugar with no aspartame and no saccharin only but never take glucose.

Exercise is very important.

Drink two cups of water before every meal, within 15 minutes.

daily routine :)
by: cucumbermellow

I've been diagnosed with pcos for 4 months. My daily routine:

-Breakfast-
Whole grain cereal w/ flax or coconut milk
1000 mg Chasteberry (Vitex)
600 mg NAC
1000 mg Evening primrose
2000 mg of Fish oil
2-3 tablespoons of Braggs ACV in 23 ounces of H2O

-Snack-
Apple
Pear

-Lunch-
Seaweed salad with sesame seeds and ginger
Avocado with tomatoes, lime/lemon, green onions, cayenne and salt
High potency prenatal pills
L-arginine
Turmeric
Olive leaf extract
10-23 ounces of H2O

-Snack-
Almonds
Peppermint tea
Celery

-Dinner-
Chicken (organic) with spinach salad, tomatoes, cucumbers with lemon and olive oil (some variation)
Acv tonic
600 mg Nac
1000 mg Chasteberry
1000 mg evening primrose

I drink water in between. I weigh 133lbs am 5'2" (not overweight). I TRY to drink at least 84 ounces if water a day. I exercise often and relax and receive massages often. Trying to ovulate and have a period on my own. I just started a detox so this whole thing is new to me. Wish my luck and good luck to all on your journey

My Daily In Take
by: Sidrah

Hi.. I've just read your daily routine.. I just wanted to share mine.. I read on the internet and made my diet plan..

Breakfast-
Egg with Tea (use low fat milk) no Sugar Added

Dinner-
Grilled Chicken Peas and Broccoli

Tea-
Pan cooked fish use (olive oil) and with broccoli and avocados.


I am a sort of person who craves a lot so I have a plate of Green vegetables boiled on Hand.

I've read over the internet if you have PCOS u should stop eating STARCH AND SUGAR..

Don't Eat-
Breads, Rice, Pasta, Ice-Cream, Cookies/Biscuits, Cakes, All Fast Food,

Do Eat-
Chicken, Eggs, Cheese, Milk, All Green Vegetables.

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