PCOS and LE Diet

[Hoping4girl]

Hi.

I'm new to this forum. After 2 boys we hope for a little girl to complete our family.
We are beginning ttc in June so i decided to start with my LE diet right now.
Just found out that i have to change some because of my PCOS.

Now i'm a little bot confused. Have to say i am really thin so not much weight to loose. And i dont have problems with my insuline. Its only the irregular cycles and the higher testosterone. My doc prescribed me Metformin for that.

So thats my diet plan:

Eat 1800cal per day
50gr Protein

Only whole grain products (bread, pasta, brown rice)
A little bit of low fat milk per day
A lot of low or high carb vegetables and fruits. Best with high fibers.

What about fat?
Where do i get the protein from if i'm not allowed to eat meat. Or ist it ok to get some chicken?

Tranks for helping me out

[Hoping4girl]

Can no one help me?

[Dreamofpink]

I'm sorry but I'm not all that au fait with the PCOS version of the LE diet. However, you don't have to lose weight when swaying especially if you have precious little to lose. Protein is quite high in wholegrains and is in most food anyway. Hopefully Atomic will see this and can help you much better than I can. Have you considered buying a plan from her? It's really worth it when you have slightly different requirements to start with. :)

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[XXforhubby]

Take a look through the thread Atomic started about the PCOS diet. It breaks down how much protein, fat, and calories you should aim for, as well as what types of foods it eat and meal ideas. Keep scrolling down to get to the food/menu break down.

http://www.genderdreaming.com/forum/showpost.php?p=158282


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[Hoping4girl]

Thank you for your replies.
I think i got it now.

Hope it works :)

[XXforhubby]

Don't hesitate to ask if you have questions as you go along! Believe it or not, but in a few weeks you won't need to count things anymore and it will become second nature.

Remember, we have all been where you are before [emoji3].

FX and GL to you!


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[atomic sagebrush]

Sorry I do my best but I am only one person and sometimes it takes me a while to get through all the posts.

Most of your questions are going to be answered in this thread.

I think you should aim for between 50-60 g protein and yes it is ok to eat small amounts of meat.

Do not use lowfat dairy with PCOS. YOu will do better with full fat dairy.

You would aim for upper levels of fat and get about 50-60 g of fat. By increasing protein and fat calories, you will be cutting carbs even though you're still doing LE Diet.

Yes yes aim to get lots of veg and fruit with the fiber!

[atomic sagebrush]

Yes anyone who is low in weight doesn't need to lose anything. :)

[Hoping4girl]

Thank you atomic and all the others :)

That's what i had yesterday:
Lunch: 2 slices of whole grain bread with cream cheese and 2 kiwi fruits.
Dinner: Caesar salad with some chicken and parmesan on it.

Is this ok?

Actually i dont know how to get the amount of calories i should.

What about chocolate? Is it allowed to women with PCOS?

[covered in blue]

Sounds a bit low to me. Did u read down on the diet and find the sections where u choose from. Sounds like u need to add a serving of full fat dairy, coconut water, a couple more little servings of protein (like hummus , nuts, or eggs) and another serving of carbs like fruit/potato/ pasta sauce etc. You don't need to count calories if u choose the required amount from each section ��. Don't think u are meant to have chocolate but I've had it a few times as a cheat! Good luck

[Hoping4girl]

Yes i have seen it. Just dont know how to combine them because of only 3 meals per day.

Eating more eggs and 1 yogurt and drink one glass of milk will be fine, but i dont think we have coconut water over here (Germany).

What about pizza?

[Hoping4girl]

Next question: in the PCO Diet thread it is written that you can have 2 egg whites each day. Is this right? On another thread it says that eggs shouldnt be on the diet plan because they have a lot of nutrients in it.

[covered in blue]

Where is says "pick one, 5 times a day" that just means eat 5 a day. You can combine any way you like. Just for example this is what I had yesterday.
10am - wholegrain crackers with mustard, cheese, and egg whites. Banana. 1/2 coconut water.
2pm - Carrot sticks with hummus. Small handful of peanuts. 1/2 coconut water.
6pm - Brown rice with stir fried free vegetables, a couple of small pieces of chicken, small glass of milk.

I guess you could make pizza with wholegrains and I'm sure that would be fine.

You can have egg whites every day if you want but whole eggs only 3 times a weeks.

Hope that helps.

[Hoping4girl]

Yes, thank you, this helps me a lot :)

[atomic sagebrush]

Thank you atomic and all the others :)

That's what i had yesterday:
Lunch: 2 slices of whole grain bread with cream cheese and 2 kiwi fruits.
Dinner: Caesar salad with some chicken and parmesan on it.

Is this ok?

Actually i dont know how to get the amount of calories i should.

What about chocolate? Is it allowed to women with PCOS?

Have you kept track of your totals for the day?? It could be ok depending on your serving size but without knowing your serving size, I can't say. It does seem low but if you ate bigger amounts it could have been all right.

If you have very strict PCOS you will prob. not be able to have chocolate very often, unfortunately.

Fruit and whole grains and full fat dairy are all good ways to get calories. Did you have any dressing on your salad, that is another way to get some cals.

[atomic sagebrush]

Next question: in the PCO Diet thread it is written that you can have 2 egg whites each day. Is this right? On another thread it says that eggs shouldnt be on the diet plan because they have a lot of nutrients in it.

If you are doing PCOS diet, the PCOS diet outweighs everything you read in another thread. You NEED more protein and less carbs than other swayers do and yes it is fine to have egg white or even whole eggs.

You don't need coconut water, it's just one way to get a lot of potassium for very few calories nd other nutrients.

Pizza can be ok (I ate scads of it when I was swaying) but the crust will have some carbs in if you need to limit them very strictly.

[Hoping4girl]

Thanks atomic.

The Caesar salad was with the Caesar Dressing (egg, oil, but put no garlic in it)
Pizza was made with whole grain and some vegetables and cheese on it. Had just one piece.

I'm 5"5 and 110lb. How many calories can i get?

The last few days i did it like you wrote in the other thread (swaying under special circumstances)

Like this:
1 full fat Brown Cow yogurt (or any full fat yogurt) OR 3/4 c whole milk
1 Taste Nirvana Coconut water (or any coconut water, that one is good tasting while some other brands are ucky)
(this will ensure you get a decent amount of potassium and will help with fat and protein)
..........

Is this amount written in this thread enough for me or can i eat more? I dont like most of vegetables but i try to eat more of them.

[atomic sagebrush]

Since you are so petite I would have you eat more like 1800-2000 cals and then you can cut back to 1500-1800 if you gain any weight.

I am not following your second question, I"m sorry. If you follow the directions in that particular thread on everything you will get enough.

You need to get the following amount of food (and I cannot look at the foods you eat and know if you are getting this much, you need to do the math)

1800-2000 calories to start with (and this is because you are already petite). You can reduce to 1500-1800 if you gain.

50-60 g protein

50-60 g fat

2500-3500 mg potassium

get the rest of your cals from good carbs like whole grains, fruit, and veg.

[Hoping4girl]

Thank you Atomic. My second question was if it is enough food for me if i do it exactly as in the other thread with the plan?

As an example:
When theres written that you can have 1 Cup fruit 2 or 3 times a day or chicken or a piece of cheese 5 times a day is this amount enough for me to get what i need? Somebody said that when i follow this plan i do not have to count calories or protein aso.

Or do i have to count?

Thanks a lot for your help :)

[atomic sagebrush]

Yes that's what I designed that one alternate diet for, is an effortless way of getting enough food with PCOS (because it's more challenging to do the figuring on the PCOS diets). It's actually a little MORE than the average and if you don't lose weight you may end up having to cut back a bit.

Yes, the person who explained before was explaining it correctly. You pick one or more of those things X number of times (servings). You could have one thing 5 times, or 2 things once and 3 things once, or 5 different things once. You would break this into 2-3 mealtimes though. I don't want you guys eating 5 times a day, you just have 5 SERVINGS a day. (I know it's confusing but it's actually the least confusing way to explain it)

[atomic sagebrush]

Some people do like to count on the alternate diet, but you don't have to. It is totally up to you.

[Hoping4girl]

Some people do like to count on the alternate diet, but you don't have to. It is totally up to you.

Thank you.

I think i'll try to eat the amounts of cups and see if i loose weight or not. If i loose too much i think i have to count.