Focusing on whole grains, fruits, vegetables, lean protein foods and low-fat or fat-free milk, cheese or yogurt can help manage both your weight and blood sugar. A healthy eating plan for women with PCOS may include: Four to five meals or snacks daily, including breakfast. Avoid skipping meals.
Eat 3 meals/day.
Skipping meals can also lead to overeating. These things put additional stress on your body and can contribute to worsening PCOS symptoms by amplifying blood sugar and cortisol issues. In general, I recommend eating about every 3-5 hours throughout the day to support stable blood sugar and hormones.
Breakfast is essential, especially for women with PCOS, because it starts your day off on the right foot. It is easy to want to reach for a coffee first thing in the morning and push off eating until later. However, this can cause a dip in blood sugar levels and an increase in cortisol spikes (your stress hormone).
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Especially for people with health conditions like diabetes, high cholesterol, blood pressure and PCOS as even small indulgences can have larger effects on health. An overall balance of macronutrients is necessary even on a cheat day.
The Best Intermittent Fasting Schedule for PCOS
For example, a 16:8 pattern means you fast for 16 hours and eat your food within an 8-hour window of time. You might do this by delaying or skipping breakfast or by eating an early dinner and forgoing late-night snacks.
Don't have refined carbohydrates. Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms. Don't have sugary snacks or drinks.
As a chronic disease associated with complex physical and body image related challenges, PCOS is associated with decreased health-related quality of life and emotional well-being. Additionally, insulin resistance is generally followed by intense carbohydrate cravings, which may promote overeating.
PCOS related hunger and hormones
With PCOS, the body's ability to control blood sugar levels may be impaired which is called insulin resistance, increasing the tendency to unnecessary eating without real physiological hunger or the need for energy.
So why aren't you hungry in the morning? There are several reasons this could be, but one major reason is if you have elevated cortisol levels in the morning. Cortisol is a stress hormone that is highest as we start the day and it gives us energy to get going.
Don't skip meals.
Since PCOS can often cause weight gain, many women will tend to skip meals. However, skipping meals can be counter-productive. Eating regular, well-balanced meals will help keep your hormones in balance, a necessity for those with PCOS.
The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch. A PCOS belly is also characterized by a high waist-to-hip ratio of greater than 0.87 (apple body shape). However, some individuals may not experience any noticeable changes in their stomach.
The short answer is: yes, of course! Although we don't like to call treating yourself a “cheat day”, because it puts a negative connotation on the term.
How often should you exercise with PCOS? Exercising 30 minutes a day, three times a week, to three total hours per week can improve metabolic and reproductive symptoms associated with PCOS.
Guidelines for PCOS suggest at least 150 min of physical activity per week.
Myth #2: If You Lose Weight, You Can Get Rid of PCOS
Unfortunately, there is no cure for PCOS, but overweight and obese women can help balance their hormone levels by losing weight. Otherwise, treatment is aimed at managing symptoms. A wide range of treatment options can help prevent any potential problems.
Careful with the Carbs
Refined carbs, found in sources like white rice, white bread, pizza dough and pasta, are especially difficult for women with PCOS to process–meaning that they can easily lead to excessive weight gain, while also spiking insulin levels.
A study in 2021 actually found that the mix of caffeine and polyphenols in coffee resulted in it being beneficial in maintaining metabolic homeostasis in women with PCOS.
Many women with PCOS struggle to lose weight because the condition creates an imbalance in hunger hormones, causing blood sugar levels to spike and crash throughout the day. “As a result, it is not uncommon for women with PCOS to develop an eating disorder, such as binge eating and yo-yo-dieting,” Dr. Kumar says.
Most women with PCOS crave sugary foods, even after eating meals. This is due to increases in insulin. To best manage insulin levels and cut down the amount of sugar in your diet: Opt for fruit instead of sugary foods during sugar cravings.