mostly vegetables, meat, fish/seafood, eggs, and whole fat unsweetened dairy. I shop the perimeter of the store.
I recommend cutting those grains to start. structure your meals around a whole source of protein and fibrous vegetables. no starch. there are many, many fun and creative meals that can fit into this framework.
Yup. I only notice a drop in weight when I completely cut out grains/refined carbs/sugar. I still have fruit, but in small quantities. It sucks cause I’m a glutton for sugary goods, but tis’ the woe of having PCOS.
👏love this, similar to you, with a smidge diff: I’m gluten and dairy free, need to stay away from nightshades (peppers, egg plant, white potato) and almonds 🤷♀️ but I eat almost all veggies, fruit, meat/seafood. This has been HUGE for me. If you look up unboundwellness, she has a bunch of paleo/paleo+ recipes that are SUPER easy to follow and make!
I would legitimately prefer to die young and fat than give up grains 🥲 I am a rice, couscous, and quinoa girlie to my core. Giving up grains would be the equivalent of never consuming chocolate again.
I feel this. I am similar in that I cook at home and don't eat fried or processed foods, but I am not successful at losing weight. I have been trying to really focus on portion sizes lately because even if I am eating healthy, I can eat too many calories without realizing it. You could be consuming too much of a good thing. It's not fun, but try using measuring cups and a food scale to realize your portions. You could also try plugging your calories into a free app like MyFitness Pal. I'm also trying to up protein and lower carbohydrates and sugar to help with insulin resistance. Solidarity!
Typically we eat a lot of nonstarchy veg (mostly fresh, some frozen) and lean protein (game, all kinds of meat, eggs, sea food), with small amounts of starch and very little sugar. I eat a little fruit most days, and I eat a couple servings of dairy a week (mostly low-lactose since I bloat from milk sugar) but not a ton of it. I tend to esp limit tropical fruit b/c it's higher glycemic.
Some people can eat a bit more starch if they are whole food types (such as whole grains, fruit, potatoes etc., or legumes) but some people with insulin resistance really struggle with much starch of any sort. I have to stick to no more than a third of each meal being starch of any type...many people need less than that.
I agree with Glittering Oil, if you have not actually been tracking your calorie intake (meaning every bite measured or weighed) for at least a few weeks, it is incredibly easy to underestimate your overall calorie intake, too. I don't track consistently but it's worth doing for a month or two if you haven't, just to get a true picture of what your intake is and therefore, which areas might be good to adjust.
Some tips by my nutritionist.
Fruits between meals so you don't over eat the next meal.
And this is my tip, ymmv.
Every meal I added small amount of four beans, 🫘 🧆 chickpea , 🌰 chestnut, cranberries , avocado, pickle/gherkin, tofu, tempeh, tuna, egg white, quinoa, healthy chips, french beans, tiny carrots, etc so they reduce my carb intake and I still feel full. The food also tastes much better.
Rotate natural healthy seasoning like adding yogurt, kimchi, mango cube, strawberry bits, sunflower seed, raisins, peanut butter, tahini, tamari, Japanese yuzu soy sauce, Japanese Sesame dressing, olive oil, balsamic vinegar. So that way you cut down reliant on very fattening sauces and sugar slowly.
Protein is easiest. I get frozen chicken breast and heat on the pan. My dietician said for fish Japanese bento always has it best - saba and salmon fully packed with omega. And they are cheaper in bukl purchase frozen. Occasionally buy one get one free.
Veggie I propose 🥦 🥦 as it easily hits half a plate portion.
Carbs my dietician propose rice noodles. But I think as long as you control the portion this is fine.
Do you mind updating us on what to eat after seeing the specialist?
I make these weekly menu things when I go shopping to help build my shopping list. I was able to find an old one! This was a particularly healthy week, I usually like to add more balance just for sustainability and happiness lol. Like dairy free ice cream here and there for dessert and more snacks that excite me lol. I also specifically do dairy free because I’m very lactose intolerant, so that’s not necessarily something you have to cut out for PCOS.
Breakfast:
•Spearmint tea w/ collagen protein
•Eggs w/ kale, avocado, GF bread, fruit
Snack:
Apples w/ almond butter
Cashews, almonds, walnuts
Fruit
Broccoli/cauliflower/carrots - bitchin sauce
Cucumber
Lunch:
Leftovers or tuna salad
Dinner:
Veggie Pasta - zucchini, mushroom, kale, onion, broccoli
Ground Chicken butternut squash chili x2
Chicken, potato, asparagus
Beef Stir Fry w brown rice
I eat a mostly pescatarian diet though do have some chicken or steak on occasion. I order most of my fish online (wild alaska company). I do low carb, but not to an extreme- 30% of my calories come from carbs. This is the sweet spot for me.
My shopping list this week and I added some notes on how I eat certain things:
* Frozen Berry mix, organic
* Avocados (1 per day)
* Organic Hemp seeds
* Grassfed whole plain greek yogurt
* Eggs
* Palm rice (trader joes)
* Garlic
* onions
* potatoes (eaten cold makes them a resistant starch so they do not spike blood sugar)
* green plantains (also resistant starch when cold, used to make grain free tortillas)
* Palak Paneer (frozen Trader joes meals)
* shrimp
* Hoisin sauce
* soy sauce
* 5 spice powder
* lemons
* spring mix
* spinach
* bell peppers
* cherry tomatoes
* whole grain rice
* Mixed Asian vegetables, frozen
* goat cheese
* cottage cheese, full fat (often used in scrambled eggs)
* black beans
* olives
* everything bagel seasoning almonds and cashews
* tahini
I would add that I did everything right for years and didn't lose weight until I started Ovasitol. It may be worth the try
PCOS more often benefits from keto/Paleo/high protein. PCOS involves glucose intolerance. You have to think like a caveman (cavewoman)
And while this isn't a grocery list, PCOS is a metabolic disorder and sometimes you need medicine to fix the metabolic issues. Metformin is popular but GLP-1s are becoming the first-line treatment, even better than Metformin. Mounjaro was life-changing for me.
Weekly grocery shop looks like this: Mostly fruits and veggies, a meat/eggs, whatever milk or coffee cream I need (I use almond or oat usually), coffee (not cutting that out, sorry not sorry - but I have limited it). May or may not get a carb but typically I use what I have at home from Costco (brown rice, quinoa) - if I buy a carb it is a high protein pasta like Banza, potatoes or gluten free bread. Seasonings if needed. Always a pack of seltzer water. That’s it typically. I don’t usually buy snacks or sweets. I very much have an ingredient household.
I lost 10# when I cut my dinner veggies in half 🤯 just didn’t realize how many carbs are in broccoli when you eat a cup of that and a huge salad even if it is healthy. I eventually did keto to lose another 40# but this is what really changed the time of day I ate certain things.
I do most of my shopping in the fresh produce section. It feels like a lot of rules at first but buying fresh food makes it a lot easier to avoid the things we can't have. I don't even buy the prepackaged fruit or veg and especially not frozen.
I avoid all the classic things like carbs (to an extent), saturated fats, processed foods, high sugar, red meats, etc but I have also cut out most caffeine and been watching my sodium intake really closely.
My goals right now are to eat high fiber, high protein, low sodium, and yogurt. I have also been doing really good about drinking the right amount of water. I have lost 10lbs this summer by making these changes and that's the most I've ever lost. Here's a list of things I eat:
Homemade Asian cucumber salad, Asparagus, Brussel sprouts, Broccoli, Lemons, Sunflower seeds unsalted, Mushrooms, Arugula, Spinach, Pimento cheese, Strawberries, Mangoes, Mahi mahi, Shrimp, Scallops, Chicken thighs or breast, Tuna, Cashews, Turkey sausage, Power waffles, Honey, Yogurt drinks
These are just a few. It's tough planning and making meals all the time especially when we have restrictions but it can be fun too :) good luck!
mostly vegetables, meat, fish/seafood, eggs, and whole fat unsweetened dairy. I shop the perimeter of the store. I recommend cutting those grains to start. structure your meals around a whole source of protein and fibrous vegetables. no starch. there are many, many fun and creative meals that can fit into this framework.
Yup. I only notice a drop in weight when I completely cut out grains/refined carbs/sugar. I still have fruit, but in small quantities. It sucks cause I’m a glutton for sugary goods, but tis’ the woe of having PCOS.
👏love this, similar to you, with a smidge diff: I’m gluten and dairy free, need to stay away from nightshades (peppers, egg plant, white potato) and almonds 🤷♀️ but I eat almost all veggies, fruit, meat/seafood. This has been HUGE for me. If you look up unboundwellness, she has a bunch of paleo/paleo+ recipes that are SUPER easy to follow and make!
I would legitimately prefer to die young and fat than give up grains 🥲 I am a rice, couscous, and quinoa girlie to my core. Giving up grains would be the equivalent of never consuming chocolate again.
Currently going to the grocery store... My list for today is as follows: - sardines - salmon - beef burgers - steak / ground meat - beef liver - chicken hearts - chicken thighs - ox tail and chicken feet (for bone broth) - eggs - unsalted butter - avocado - olives - strawberries - kale/spinach - cabbage - sauerkraut - cherry tomatoes - unsweetened coconut milk - coffee - chia seeds
Love this. Just found out I’m extremely iron deficient so this list is goals 🙌🏼
I feel this. I am similar in that I cook at home and don't eat fried or processed foods, but I am not successful at losing weight. I have been trying to really focus on portion sizes lately because even if I am eating healthy, I can eat too many calories without realizing it. You could be consuming too much of a good thing. It's not fun, but try using measuring cups and a food scale to realize your portions. You could also try plugging your calories into a free app like MyFitness Pal. I'm also trying to up protein and lower carbohydrates and sugar to help with insulin resistance. Solidarity!
Typically we eat a lot of nonstarchy veg (mostly fresh, some frozen) and lean protein (game, all kinds of meat, eggs, sea food), with small amounts of starch and very little sugar. I eat a little fruit most days, and I eat a couple servings of dairy a week (mostly low-lactose since I bloat from milk sugar) but not a ton of it. I tend to esp limit tropical fruit b/c it's higher glycemic. Some people can eat a bit more starch if they are whole food types (such as whole grains, fruit, potatoes etc., or legumes) but some people with insulin resistance really struggle with much starch of any sort. I have to stick to no more than a third of each meal being starch of any type...many people need less than that.
I agree with Glittering Oil, if you have not actually been tracking your calorie intake (meaning every bite measured or weighed) for at least a few weeks, it is incredibly easy to underestimate your overall calorie intake, too. I don't track consistently but it's worth doing for a month or two if you haven't, just to get a true picture of what your intake is and therefore, which areas might be good to adjust.
Some tips by my nutritionist. Fruits between meals so you don't over eat the next meal. And this is my tip, ymmv. Every meal I added small amount of four beans, 🫘 🧆 chickpea , 🌰 chestnut, cranberries , avocado, pickle/gherkin, tofu, tempeh, tuna, egg white, quinoa, healthy chips, french beans, tiny carrots, etc so they reduce my carb intake and I still feel full. The food also tastes much better. Rotate natural healthy seasoning like adding yogurt, kimchi, mango cube, strawberry bits, sunflower seed, raisins, peanut butter, tahini, tamari, Japanese yuzu soy sauce, Japanese Sesame dressing, olive oil, balsamic vinegar. So that way you cut down reliant on very fattening sauces and sugar slowly. Protein is easiest. I get frozen chicken breast and heat on the pan. My dietician said for fish Japanese bento always has it best - saba and salmon fully packed with omega. And they are cheaper in bukl purchase frozen. Occasionally buy one get one free. Veggie I propose 🥦 🥦 as it easily hits half a plate portion. Carbs my dietician propose rice noodles. But I think as long as you control the portion this is fine. Do you mind updating us on what to eat after seeing the specialist?
- I order all my meat from Force of Nature online - Lots of fruits and vegetables - Eggs
I make these weekly menu things when I go shopping to help build my shopping list. I was able to find an old one! This was a particularly healthy week, I usually like to add more balance just for sustainability and happiness lol. Like dairy free ice cream here and there for dessert and more snacks that excite me lol. I also specifically do dairy free because I’m very lactose intolerant, so that’s not necessarily something you have to cut out for PCOS. Breakfast: •Spearmint tea w/ collagen protein •Eggs w/ kale, avocado, GF bread, fruit Snack: Apples w/ almond butter Cashews, almonds, walnuts Fruit Broccoli/cauliflower/carrots - bitchin sauce Cucumber Lunch: Leftovers or tuna salad Dinner: Veggie Pasta - zucchini, mushroom, kale, onion, broccoli Ground Chicken butternut squash chili x2 Chicken, potato, asparagus Beef Stir Fry w brown rice
I eat a mostly pescatarian diet though do have some chicken or steak on occasion. I order most of my fish online (wild alaska company). I do low carb, but not to an extreme- 30% of my calories come from carbs. This is the sweet spot for me. My shopping list this week and I added some notes on how I eat certain things: * Frozen Berry mix, organic * Avocados (1 per day) * Organic Hemp seeds * Grassfed whole plain greek yogurt * Eggs * Palm rice (trader joes) * Garlic * onions * potatoes (eaten cold makes them a resistant starch so they do not spike blood sugar) * green plantains (also resistant starch when cold, used to make grain free tortillas) * Palak Paneer (frozen Trader joes meals) * shrimp * Hoisin sauce * soy sauce * 5 spice powder * lemons * spring mix * spinach * bell peppers * cherry tomatoes * whole grain rice * Mixed Asian vegetables, frozen * goat cheese * cottage cheese, full fat (often used in scrambled eggs) * black beans * olives * everything bagel seasoning almonds and cashews * tahini I would add that I did everything right for years and didn't lose weight until I started Ovasitol. It may be worth the try
PCOS more often benefits from keto/Paleo/high protein. PCOS involves glucose intolerance. You have to think like a caveman (cavewoman) And while this isn't a grocery list, PCOS is a metabolic disorder and sometimes you need medicine to fix the metabolic issues. Metformin is popular but GLP-1s are becoming the first-line treatment, even better than Metformin. Mounjaro was life-changing for me.
Weekly grocery shop looks like this: Mostly fruits and veggies, a meat/eggs, whatever milk or coffee cream I need (I use almond or oat usually), coffee (not cutting that out, sorry not sorry - but I have limited it). May or may not get a carb but typically I use what I have at home from Costco (brown rice, quinoa) - if I buy a carb it is a high protein pasta like Banza, potatoes or gluten free bread. Seasonings if needed. Always a pack of seltzer water. That’s it typically. I don’t usually buy snacks or sweets. I very much have an ingredient household.
I lost 10# when I cut my dinner veggies in half 🤯 just didn’t realize how many carbs are in broccoli when you eat a cup of that and a huge salad even if it is healthy. I eventually did keto to lose another 40# but this is what really changed the time of day I ate certain things.
I do most of my shopping in the fresh produce section. It feels like a lot of rules at first but buying fresh food makes it a lot easier to avoid the things we can't have. I don't even buy the prepackaged fruit or veg and especially not frozen. I avoid all the classic things like carbs (to an extent), saturated fats, processed foods, high sugar, red meats, etc but I have also cut out most caffeine and been watching my sodium intake really closely. My goals right now are to eat high fiber, high protein, low sodium, and yogurt. I have also been doing really good about drinking the right amount of water. I have lost 10lbs this summer by making these changes and that's the most I've ever lost. Here's a list of things I eat: Homemade Asian cucumber salad, Asparagus, Brussel sprouts, Broccoli, Lemons, Sunflower seeds unsalted, Mushrooms, Arugula, Spinach, Pimento cheese, Strawberries, Mangoes, Mahi mahi, Shrimp, Scallops, Chicken thighs or breast, Tuna, Cashews, Turkey sausage, Power waffles, Honey, Yogurt drinks These are just a few. It's tough planning and making meals all the time especially when we have restrictions but it can be fun too :) good luck!