Low Carb Diet for PCOS | What Can it Do?

Low Carb Diet for PCOS | What Can It Do?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. Characterised by irregular periods, weight gain, acne, and fertility challenges, PCOS can feel overwhelming to manage. While there’s no cure, lifestyle changes—particularly diet—can make a significant difference. One approach that’s gaining attention is the low carb diet for PCOS. But what exactly can it do? Let’s dive in.

What Is PCOS?

PCOS is a hormonal imbalance where the ovaries produce excess androgens (male hormones). This can lead to symptoms like:

• Irregular or absent periods

• Weight gain or difficulty losing weight

• Acne and oily skin

• Hair loss or excessive hair growth (hirsutism)

• Fertility issues

The condition is also closely linked to insulin resistance, a precursor to type 2 diabetes. This is where the low carb diet for PCOS comes into play.

What Is a Low Carb Diet?

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

For women with PCOS, this approach can be particularly beneficial. Here’s why:

How a Low Carb Diet Helps PCOS

1. Improves Insulin Sensitivity

Insulin resistance is a hallmark of PCOS. When your body becomes resistant to insulin, it struggles to regulate blood sugar, leading to weight gain and hormonal imbalances.

A low carb diet for PCOS reduces the need for insulin, helping your body use it more effectively. Studies show that low carb diets can lower fasting insulin levels, improve glucose tolerance, and reduce the risk of type 2 diabetes.

2. Supports Weight Loss

Weight gain is a common struggle for women with PCOS, and losing weight can feel like an uphill battle. A low carb diet helps by:

• Reducing hunger and cravings

• Stabilising blood sugar levels

• Promoting fat burning

Research shows that low carb diets are more effective for weight loss in women with PCOS compared to low-fat diets.

3. Balances Hormones

By improving insulin sensitivity, a low carb diet can help regulate hormones like testosterone and estrogen. This can lead to:

• More regular menstrual cycles

• Reduced acne and hair growth

• Improved fertility

4. Reduces Inflammation

PCOS is often linked to chronic inflammation, which can worsen symptoms. A low carb diet, especially one rich in whole foods, can reduce inflammation by cutting out processed carbs and sugars.
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What to Eat on a Low Carb Diet for PCOS

Here’s a simple guide to building a PCOS-friendly low carb diet:

Foods to Include

• 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

• Dairy (if tolerated): Full-fat yogurt, cheese, and butter

Foods to Avoid

• Refined Carbs: White bread, pasta, and pastries

• Sugary Foods: Soda, candy, and desserts

• Processed Foods: Chips, crackers, and packaged snacks

• High-Sugar Fruits: Bananas, grapes, and mangoes

Sample Low Carb Meal Plan for PCOS

Day 1

• 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

Day 2

• Breakfast: Greek yogurt with a few berries

• Lunch: Turkey lettuce wraps with cucumber slices

• Snack: Celery sticks with almond butter

• Dinner: Beef stir-fry with zucchini noodles

Day 3

• Breakfast: Omelet with cheese and mushrooms

• Lunch: Tuna salad with mixed greens

• Snack: Hard-boiled eggs

• Dinner: Grilled shrimp with cauliflower rice

Common Questions About Low Carb Diets for PCOS

1. Will I Feel Hungry on a Low Carb 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.

2. Can I Still Exercise?

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

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. Is a Low Carb Diet Safe Long-Term?

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

The Role of Saturated Fat in a Low Carb Diet for PCOS

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.

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.

A low carb diet for PCOS focuses on nutrient-dense, satisfying foods that support hormonal balance and weight loss.

How to Get Started with a Low Carb Diet for PCOS

1. Consult Your Doctor: Especially if you have underlying health conditions.

2. Start Slowly: Gradually reduce carbs instead of cutting them out all at once.

3. Track Your Progress: Keep a journal of your meals, symptoms, and how you feel.

4. Stay Consistent: Give your body time to adapt and see results.

How Dr. Avi Charlton Can Help

Struggling to Manage PCOS? Let’s Find a 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 low carb diets for PCOS that fit your lifestyle and goals.

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.