PCOS Diet

[jensy]

Hi all :-) I have been doing the PCOS diet on and off for the last few months and will giving it my all the next couple of months.I just want some reassurance that I'm on the right track and if I need to change anything.I'm averaging 1500 calories a day.Protein 30-60g and Fat 30-50g.I normally eat the below with the occasional cheat :-)
Late bfast at 11am vita crackers(whole grain) x 4 or 6 with cream cheese,full fat and tiny amount of jam.An apple or pear/bowl of mixed fruit with a carrot and hummus.
Lunch 2:30-3pm brown rice/wholemeal pasta with chicken(small amount) veggies and sprinkle of Parmesan and full fat yoghurt with teaspoon of cinnamon.
Dinner:Egg whites with mushrooms and baby spinach with side of veggies(brow or cauliflower) and piece of multigrain toast,digestive biscuits OR stir fry with tofu or pesto pasta with tofu(sprinkle of Parmesan)

If I'm low on calories then I normally have more fruit or veggies and hummus.

Every other day I will have peanut butter on vita wheat or to make a satay for chicken stir fry,cranberry juice(small glass) or as a treat a banana smoothie made up of almond milk,mixed nuts and no sugar choc topping or a chai latte on f/c with lots of cinnamon(ground)

I excercise 1 hour a day(jogging or walking) or do an hour gym class.

[maidentomother]

Sounds great!

[Frilly Lady]

Sounds great Jensy, very similar to what I'm eating!

[atomic sagebrush]

Protein needs to be 50-60 g and fat also needs to be 50-60 g. The reason for this, is becaue when you get a higher % of your day's cals from protein and fat, your carbs are lowered by default. So I would tinker with that a little bit.

Also, just want to be sure you understand that with low carb veggies, like mushroom, spinach, broc, and similar foods, those are FREE and unlimited. IF you need more calories you have to get them from other things besides those. THey don't count.

Fruit and higher carb veg are free for protein and fat, but count for calories (apple, pear, fruit) so if you were counting that in your protein totals, you need to get 50-60 g protein AND fat without counting the amounts in fruit or veg.

[jensy]

Thank you for the reply :-) I need to work on this I think.If my protein needs to be increased and I have had the '5 times a day' protein sources,should I just increase my consumption of chicken for example instead of doing the extra vita wheats(carbs)? Just trying to workout a go to protein source that will bump it up but still within what I should be having.

[atomic sagebrush]

There is some flexibility in this because different people have different likes, dislikes, body weight/composition, exercise, and severity of PCO. So if you have very severe PCOS you would need to cut WAY back on carbs totally in favor of chicken. Someone who has mild PCOS and is thin and exercises, may prefer to at least give it a try with plant proteins first and see what happens (and in fact may NEED to because they'd lose too much weight with just chicken) So let your results be your guide, if you feel like you're having a flare up, gaining weight, increased symptoms like acne and hair growth, irregular cycle, then you need to cut carbs more and increase animal protein intake. IF weight is flying off, you need to up carb intake and may need to lower animal proteins in order to have enough wiggle room to do that. I hope that makes sense, it's a little hard to explain.

[jensy]

What is everyone's thoughts on almond milk and quinoa flakes(use them for veggie parties,biscuits and porridge)??

[atomic sagebrush]

There are no forbidden foods and are ok but they are def. carby so may not be best for PCOS.

[jensy]

Last question for a while,I promise lol.I'm upping my calories slightly and fat intake as I'm not ovulating :-( would you suggest,increasing intake of full fat diary and Mayoniaise and things to meals?

[atomic sagebrush]

no it's ok, just sometimes takes me a few days. :)

Is this a new development?? On any herbs, breastfeeding???

Do you actually have full blown PCOS or using the diet for some other reason?

My "magic remedy" for not ovulating is 1 serv (or more) full fat dairy every day, 4-6 whole eggs a week, one serving of salmon or well marbled red meat per week.

[jensy]

Ok I will give that try :) I have been having mayo on most things,full fat yoghurt and milk with the ocassional ice cream too.I have never been diagnosed with it, the docs just found 60 cysts collectively in my ovaries and assumed it was PCOS.I now have the normal amounts but figured I must have tendancies.I'm not breastfeeding and prior to having my son(16 months ago) I have been tracking it the last 3 months with no ovulation but periods.I have dropped vitex but kept the saw palmetto going.

[atomic sagebrush]

Oh ok in that case I'd consider Pregnitude if they won't do Clomid for you.

Do you have charts?? It's kind of unusual to be having regular periods without ovulating (or are you using OPK)

[jensy]

I have been tracking it was OPK and not getting any positives,only the faint lines.Do you suggest doing temperature as well? I find it weird too,my periods are regular.

[maidentomother]

What brand OPK and what time of day do you test? Do you hold your urine/limit fluids?

[jensy]

First response and at 3pm.I have been limiting fluids a couple hours before.I got the EWCM for one day and thought for sure it was coming but the strip just went lighter.

[maidentomother]

So you've never had a dark line? How many cycles have you been OPKing? Those are good tests and you are testing at the right time.

[jensy]

Never a dark line in the 3 months

[jensy]

I used the digital one in between and I don't know where I'm going wrong.

[maidentomother]

I'm thinking you probably have a super short surge, and possibly overnight usually. Though with PCOS LH levels are often elevated so it's a bit odd. Maybe you are a hyper metaboliser like me, as well; I don't get positive OPKs despite Oing regularly.

I would definitely try temping to see if you get an obvious biphasic pattern. I highly recommend FF, you can check out the site by clicking the link/my chart below in my signature. They have a free app that works in conjunction with the full site too.

[atomic sagebrush]

I have been tracking it was OPK and not getting any positives,only the faint lines.Do you suggest doing temperature as well? I find it weird too,my periods are regular.

Yes if there's any question you could be getting a period but not ovulating, temping is the logical step to disprove this.

[jensy]

Update: I have been cramping and experiencing pinching on my left side of my pelvis area and spotting on the toilet paper.Fingers crossed its what i'm thinking and if it is then maybe your theory of a quick surge could be right! I will do a preg test later this week as I'm due for my periods then.Fingers crossed!!!