Finally, a PCOS Diet ThatActually Works

Most women notice improved energy and reduced cravings within 1-2 weeks. Weight loss typically begins within 2-4 weeks if following the plan consistently. Hormonal improvements like regular periods and reduced symptoms may take 3-6 months. Blood work improvements (insulin, testosterone) are usually visible within 8-12 weeks.

Absolutely! The PCOS diet can be adapted for plant-based eating. Focus on protein-rich foods like legumes, tofu, tempeh, and quinoa. Include plenty of nuts, seeds, and healthy fats. You may need to supplement with B12, iron, and omega-3s. Be mindful of carb portions from grains and ensure adequate protein at each meal.

Both can be effective, but moderate carb (30-40% of calories) often works better long-term than strict keto for PCOS. Very low-carb diets can increase cortisol and worsen adrenal PCOS. The best approach provides enough carbs to support thyroid function and exercise while keeping insulin stable. Start with 100-150g carbs daily and adjust based on your response.

Focus on food quality first. Eating whole foods, adequate protein (25-30% of calories), and healthy fats naturally regulates appetite. If weight loss stalls after 4-6 weeks, you might track calories briefly to ensure you're in a moderate deficit (300-500 calories). Avoid extreme restriction which can worsen PCOS.

Minimize: processed foods high in refined sugars and trans fats, sugary drinks including fruit juices, refined grains (white bread, pasta), inflammatory oils (corn, soybean), and excessive dairy if you're sensitive. Focus on whole, nutrient-dense foods instead of strict elimination unless you have specific intolerances.

Moderate alcohol consumption (1-2 drinks per week) is okay for most women with PCOS, but alcohol can worsen insulin resistance and disrupt hormones. It also provides empty calories and can trigger sugar cravings. If you choose to drink, opt for dry wine or spirits with soda water over sugary cocktails.

Work with a healthcare provider for proper testing. Common indicators: Insulin-resistant (high insulin/glucose, weight gain around middle), Inflammatory (elevated CRP, skin issues, digestive problems), Adrenal (high DHEA-S, stress-related), Post-pill (recent birth control cessation, temporary). Many women have overlapping types.

Intermittent fasting can help some women with PCOS by improving insulin sensitivity. Start with 12-14 hour overnight fasts. However, IF isn't suitable for everyone - it can worsen symptoms in women with adrenal PCOS or those with a history of disordered eating. Always eat adequate calories within your eating window.