The Best Diet for PCOS | In-Depth Look

The Best Diet for PCOS | In-Depth Look

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. Symptoms like irregular periods, weight gain, acne, and fertility challenges can make life feel like an uphill battle. While there’s no cure, the right diet can make a world of difference. So, what’s the best diet for PCOS? Let’s explore the science-backed options, focusing on low-carb and carnivore diets, and why they work.

Understanding PCOS and Its Challenges

PCOS is characterised by hormonal imbalances, particularly elevated androgens (male hormones) and insulin resistance. This combination leads to symptoms such as:

• Irregular or absent periods

• Weight gain or difficulty losing weight

• Acne and oily skin

• Hair loss or excessive hair growth (hirsutism)

• Fertility issues

Insulin resistance is a key driver of PCOS symptoms. When your body becomes resistant to insulin, it struggles to regulate blood sugar, leading to weight gain and hormonal imbalances. This is where diet plays a crucial role.

Why Diet Matters for PCOS

The best diet for PCOS addresses insulin resistance, reduces inflammation, and supports hormonal balance. While there’s no one-size-fits-all solution, low-carb and carnivore diets have shown remarkable results for many women.

The Best Diet for PCOS: Low-Carb and Carnivore Approaches

1. Low-Carb Diet for PCOS

A low-carb diet reduces carbohydrate intake, focusing on proteins, healthy fats, and non-starchy vegetables. By cutting back on carbs, the body shifts from burning glucose to burning fat—a state known as ketosis.

Benefits of a Low-Carb Diet for PCOS:

• Improves Insulin Sensitivity: Reducing carbs lowers insulin levels, helping your body use insulin more effectively.

• Supports Weight Loss: Low-carb diets reduce hunger and cravings, making it easier to lose weight.

• Balances Hormones: By improving insulin sensitivity, a low-carb diet can help regulate hormones like testosterone and estrogen.

• Reduces Inflammation: Cutting out processed carbs and sugars can lower chronic inflammation, a common issue in PCOS.

What to Eat on a Low-Carb Diet for PCOS:

• Proteins: Eggs, chicken, beef, fish, and tofu

• Healthy Fats: Avocado, olive oil, coconut oil, nuts, and seeds

• Non-Starchy Vegetables: Spinach, broccoli, zucchini, and cauliflower

• Low-Sugar Fruits: Berries, in moderation

2. Carnivore Diet for PCOS

The carnivore diet is an all-meat approach, focusing on animal-based foods like beef, poultry, fish, and eggs. While it’s more restrictive, women with PCOS find it highly effective.

Benefits of a Carnivore Diet for PCOS:

• Eliminates Insulin Triggers: By removing carbs entirely, the carnivore diet minimises blood sugar spikes and insulin resistance.

• Simplifies Eating: With no need to count carbs or calories, the carnivore diet is straightforward and easy to follow.

• Reduces Inflammation: Animal-based foods are naturally anti-inflammatory for many people.

• Supports Hormonal Balance: High-quality protein and fats provide the building blocks for hormone production.

What to Eat on a Carnivore Diet for PCOS:

• Meats: Beef, lamb, pork, and organ meats

• Poultry: Chicken, turkey, and duck

• Fish and Seafood: Salmon, sardines, and shrimp

• Eggs and Dairy (if tolerated): Eggs, butter, and cheese

Why Low-Fat Diets Don’t Work for PCOS

Low-fat diets often replace fat with carbs and sugars, which can worsen insulin resistance and inflammation. They also leave you feeling hungry and unsatisfied, making it harder to stick to the plan.

The best diet for PCOS focuses on nutrient-dense, satisfying foods that support hormonal balance and weight loss.

The Role of Saturated Fat in PCOS Diets

Contrary to outdated advice, saturated fats—like those found in butter, coconut oil, and red meat—can be part of a healthy diet. For women with PCOS, these fats:

• Support hormone production

• Provide long-lasting energy

• Help absorb fat-soluble vitamins (A, D, E, and K)

The key is balance. Pair saturated fats with unsaturated fats (like olive oil and avocado) for optimal health.

Sample Meal Plans for PCOS

Low-Carb Meal Plan

• Breakfast: Scrambled eggs with spinach and avocado

• Lunch: Grilled chicken salad with olive oil dressing

• Snack: Handful of almonds

• Dinner: Baked salmon with roasted broccoli

Carnivore Meal Plan

• Breakfast: Beef patties with fried eggs

• Lunch: Grilled chicken thighs with butter

• Snack: Hard-boiled eggs

• Dinner: Ribeye steak with liver pâté

Common Questions About the Best Diet for PCOS

1. Will I Feel Hungry on a Low-Carb or Carnivore Diet?

Not likely. Protein and healthy fats are highly satiating, meaning they keep you full longer. Many women find their cravings diminish after the first few days.
Learn more about how fats make you feel full

2. Can I Still Exercise?

Absolutely. While you may need a short adjustment period, many women find they have more stable energy levels on these diets.

3. How Long Before I See Results?

Most women notice improvements in energy, cravings, and weight within a few weeks. Hormonal changes, like regular periods, may take a few months.

4. Are These Diets Safe Long-Term?

Yes, when done correctly. Focus on whole, nutrient-dense foods and avoid overly restrictive plans.

How Dr. Avi Charlton Can Help

Struggling to Find the Best Diet for PCOS? Let’s Find Your Solution Together

If you’re tired of battling PCOS symptoms and feeling stuck, Dr. Avi Charlton can help. As a holistic GP with extensive experience in hormonal health, Dr. Avi specialises in creating personalised diets tailored to your unique needs.

Through detailed consultations, tailored meal plans, and ongoing support, Dr. Avi will help you:

• Balance your hormones naturally

• Lose weight without feeling deprived

• Regain energy and confidence

Ready to take control of your health? Book a free discovery call with Dr. Avi today and start your journey toward a healthier, happier you.