PCOS (Polycystic Ovary Syndrome) is one of the common hormone disorders that is seen in women (Teens to middle-aged) around the globe. PCOS is characterized by irregular periods, facial hair, acne, etc. The effects of PCOS differs from woman to woman. Nevertheless, PCOS is one hormonal disorder that could lead to several other problems, such as infertility, extreme weight gain/loss, and many more.
Internet is bombarded with tonnes of keto diet plans, and women with PCOS don’t have a clue which one to follow. In fact, many of them are not even sure if keto diet for PCOS is effective and if it is, to what extent.
[Also Read: Treat PCOS With Natural Remedies]
Is keto for PCOS Effective?
When it comes to the keto diet plans for PCOS(1), there are different types. You can try a 7-day ketogenic diet PCOS or a 30-day diet depending on the severity of your hormonal disorder. Keto diet for PCOS is basically a diet that is entirely free from gluten, sugar, dairy, and grains.
It is believed that insulin resistance has more prominent roles when it comes to causing PCOS. When you put someone on a keto diet (Free from sugar, grains, dairy, and gluten-free) with PCOS, the insulin levels can be significantly reduced and hence the insulin resistance.
Keto Diet to Follow for PCOS
Well, if you haven’t tried a keto(2) for PCOS so far, then it’s better to start small. You can try a 7-day keto diet to treat PCOS.
[Also Read: Vitamins to Fight PCOS]
Day 1
- Breakfast: Scrambled eggs, bacon, and avocado
- Mid-Day Snack 1: Sunflower seeds
- Lunch: Grilled salmon with pesto cauliflower rice
- Mid-Day Snack 2: Celery and pepper strips dipped in guacamole
- Dinner: Keto creamed spinach, pork chop, and red cabbage slaw
Day 2
- Breakfast: One cup of coffee (Coconut oil and butter) and four boiled eggs
- Mid-day snack 1: Macadamia nuts
- Lunch: Two slices of bacon fried in two teaspoons of unsalted butter
- Mid-Day Snack 2: Sliced cheese roll-ups
- Dinner: Low-carb meatballs with cream sauce topping
Day 3
- Breakfast: Boiled eggs and bacon
- Mid-Day Snack 1: Fat-free Greek yogurt
- Lunch: Thai beef salad (Low-carb) served with sesame tamari vinaigrette dressing
- Mid-Day Snack 2: Smoothie (Protein powder, almond milk, and almond butter)
- Dinner: Meatloaf (Use onions and mushrooms to bind) with a salad
[Also Read: Natural Herbs for PCOS]
Day 4
- Breakfast: Smoothie (Protein powder, almond milk, and almond butter)
- Mid-Day Snack 1: Ten walnuts and one-fourth cup of berries
- lunch: Chicken salad (Low-carb)
- Mid-Day Snack 2: Boiled eggs
- Dinner: Fried salmon (Olive oil) with zucchini noodle pesto
Day 5
- Breakfast: Salmon with lettuce and avocado
- Mid-Day Snack 1: Sliced cheese
- Lunch: Tuna fried in olive oil, served with tomato salad
- Mid-Day Snack 2: Ten walnuts and one-fourth cup of berries
- Dinner: Lamb kofta with leafy greens
Day 6
- Breakfast: Boiled eggs, bacon, and leafy greens
- Mid-Day Snack 1: Sliced cheese
- Lunch: Salmon fried in olive oil, served with avocado
- Mid-Day Snack 2: Boiled eggs and celery sticks
- Dinner: Cauliflower rice with roasted broccoli and Brussels sprouts
Day 7
- Breakfast: Avocado and baked eggs
- Mid-Day Snack 1: Kale wafers
- Lunch: Chicken and hummus lettuce wraps
- Mid-Day Snack 2: Dried seaweed strips
- Dinner: Pork roast and roasted cauliflower
Side Effects of a Keto Diet
A simple keto diet plan assists several women who are battling PCOS. However, too much of carb restriction could cause elevated levels of stress. So it is recommended to start small and gradually decrease your carb consumption on a daily basis.
Alternative Methods to Treat PCOS
When combined with a healthy, protein-rich diet, the severity of PCOS can be reduced.
- Choose any form of physical activity, such as yoga, aerobics, Zumba, walking, etc. and exercise at least 30 minutes daily.
- Cut down sugar consumption, and in case you can’t control your sugar cravings, use a sweetener until you get to used to not eating sugar.
- Make sure you have a good eight hours of sleep every day.
- Increase your consumption of high-fiber foods.
PCOS isn’t something that can be cured or treated overnight. It takes months and even years for women to get it under control. More than changing your diet, changing your lifestyle (What you eat, how much you eat, how much sleep you get, etc.,) will help reverse PCOS. Make sure to consult your doctor before starting any new medication or diet.
FAQs
1. Can women with thyroid follow the keto diet plan?
Of course, they can follow. But before you finalize or start your new diet, consult your doctor to see what they suggest.
2. Is there any study to support this claim?
Yes, according to a study, the keto diet plan had a significant improvement in women who had PCOS.
