Switching to LE PCOS version

After doing the regular LE version for so long while ttc previously I can't get my head around the PCOS version so I'd massively appreciate a little clarification if anyone has a few minutes to help me.

So I'm looking at eating 1800 calories daily, keeping to upper limits of protein and fat (both under 60g). Do I need to watch carb intake then and is there an upper daily limit I should aim to stay under like with fat and protein?
Is it basically avoiding white carbs like potatoes, white bread, white rice etc? But does that mean I can eat brown bread, brown rice, brown pasta and just avoid the refined empty carbs? I've never watched what I ate so I'm utterly clueless as to what I'm supposed to do!
I'm assuming protein in the form of chicken and fish and cheese is acceptable?
And what about dairy - do we go full fat or low fat?
Can I still have my coffee? And I take a drink pretty much nightly - can I still imbibe?
Also I've started on the regular LE diet and our first attempt will be in under 10 weeks - is that long enough on the PCOS version? I'm doing 60-70 mins cardio x5 a week if that helps.
Sorry for all the questions. I just need help getting this all straight in my head now before we start actively ttc!
Thank you!

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If you're limiting cals and getting at least 50-60 g protein and fat the carbs take care of themselves (with the exception of people who really do have very severe PCOS) No need to count them. Then in addition to that, you will pick better quality carbs, so instead of white bread and sugar, you eat more whole grains and fruit and veg and get carbs from that.

Potato (unrefined potato, I mean) is fine. White rice is a gray area. Most people tolerate white rice much better than white flour - but again this is white rice itself and not highly processed rice flour...same with "gluten free" products that are based mainly on corn...corn (maize) is fine but that doesn't mean you can then eat a diet of processed potato flakes and rice milk and cornbread, as all that would be immensely refined carby. So while I absolultely think potato, corn, and white rice is ok for 9 out of 10 people on PCO-type diet, I just don't want this to translate into refined versions of those things if that makes sense.

Full fat dairy ONLY. No skim. Skim dairy is super bad in terms of carbs/blood sugar.

Coffee and alcohol are fine

10 weeks is fine! :agree: on exercise!

Thanks for your reply Atomic! I think I mostly understand (I'm incredibly ditzy so please bare with me)
So today for example - I had 3 meals.

Breakfast was a poached egg, one grilled tomato and three large grilled mushrooms with two lightly buttered (full fat butter) slices of whole grain brown bread. Coffee with full fat milk and aspartame sweetener (should I switch to sugar?)
Lunch was half a cup of tomato soup (store bought but within limits) two slices of whole wheat bread with a small piece of bacon and about 20G of grated cheddar cheese. Had a coffee again same as earlier.
Dinner was a small sirloin steak with a large tbsp of white mashed potatoes, broccoli and grilled mushrooms.
I drank a small bottle of diet coke throughout the day also.

I'm just after finishing my 70 mins cardio and will have a 4th small meal and glass of white wine.
My fat intake is 71g today! Protein is 66g. Cals are coming it at 1652 and MFP is saying I've burned 868 from my cardio. I don't really know what to do. I don't feel like I'm eating enough cals but having issues staying within limits for fat intake and feeling stupid cause I can't seem to fully wrap my head around processed foods vs refined foods vs whole foods. I'm thinking I should be sticking with whole foods though right? Or is the PCOS version an amalgamation of a bit of this and a bit of that?
Sorry for the sheer stupidity of this comment. I'm hoping it will all just click magically and I'll "get" it!

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You are definitely on the right track but you're going to have to pick and choose between some of those things and get more fruit or something like that. instead of having egg and bacon and cheese and steak and butter all in one day you might leave out the bacon and half the butter and probably would have been just right. Then eating some fruit would put you right up in cals without any protein and fat.

And it's partly because the PCOS diet I have (the easy version) I did not design that to come in perfectly in totals, I meant that to be easier for people to use and fudged a bit on the totals in order to do that. So people do have problems with that original PCOS diet (the one that calls for 5 servings of this or that) getting it to come out right but then we just play around with it till it does.

Processed and refined are things like corn chips or powdered mashed potatoes or rice crackers. Instead of an ear of corn on the cob, or a baked potato, or a cup of rice, which are NOT super processed and refined. What you're trying to do is focus on carbs that are not like "crack carbs" LOL that you burn through super fast and make your blood sugar shoot up as if you just ate gummy worms or something, they are real food and not "snacky". :)

Keep asking till it clicks. Really want this to happen for you Hopper!!

Hopper don't feel stupid at all, I really struggle to understand the carb thing too! If you looked at my google search history you'd see things like 'what are refined carbohydrates' lol. Good luck with the diet, I seem to be ok at staying in the limits most days but I know I'm eating some things I shouldn't. Like chocolate! That's hard for me to give up, I could literally live on the stuff! You sound like you're doing great!

Remember the 80-20 rule, though, English! You get 80% of the results with 20% of the effort, and to get that remaining 20% result, you have to expend 80% of the effort!! My point is, if you're already doing 20% of the effort, you are already 80% of the way there and if a little choc finds its way into your mouth, it is ok because you are already getting great results! People feel like if they aren't miserable the entire time they are doing it wrong but you don't HAVE to be miserable!!

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Originally Posted by atomic sagebrush

You are definitely on the right track but you're going to have to pick and choose between some of those things and get more fruit or something like that. instead of having egg and bacon and cheese and steak and butter all in one day you might leave out the bacon and half the butter and probably would have been just right. Then eating some fruit would put you right up in cals without any protein and fat.

And it's partly because the PCOS diet I have (the easy version) I did not design that to come in perfectly in totals, I meant that to be easier for people to use and fudged a bit on the totals in order to do that. So people do have problems with that original PCOS diet (the one that calls for 5 servings of this or that) getting it to come out right but then we just play around with it till it does.

Processed and refined are things like corn chips or powdered mashed potatoes or rice crackers. Instead of an ear of corn on the cob, or a baked potato, or a cup of rice, which are NOT super processed and refined. What you're trying to do is focus on carbs that are not like "crack carbs" LOL that you burn through super fast and make your blood sugar shoot up as if you just ate gummy worms or something, they are real food and not "snacky". :)

Keep asking till it clicks. Really want this to happen for you Hopper!!

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Thanks so much Atomic! I've had a disaster of a weekend between visiting family (who think we are finished having kids cause I canNOT deal with the judgement!) so I had to be "normal" while with them. I'm not.stressing though, last time I beat myself up if I cheated and I know that's no good for pink at all!! I'm trying to get back on board today but I'm so tired with DS3 sleeping so poorly I went over on fat cause I ate really carby fatty biscuits after my lunch. I needed serious sugar to get over the midday hump but tomorrow is a new day!!

So if its not too much trouble would you mind just clarifying a few bits for me when you get a chance please Atomic?

1. Can I use aspartame in my coffee still or should I switch to Stevia or even regular sugar?
2. Low fat/diet foods: can I still eat these or should I opt for full fat if I can? I prefer full fat but have been having the diet versions as recommended on the regular LE diet. Can I use Fry Light for cooking instead of olive oil/veg oil?
3. I don't want to continue to track food intake as I have been doing. I can feel myself obsessing a little over what is carb heavy etc. So if I basically eat whole foods or a Paleo type diet with no snacking - is this the aim or am I totally missing it?
Like for ex I'd be looking at a day like this:
B: eggs with grilled tomato and mushroom or muesli or porridge oats and fruit.
L: whole grain bread with either deli meat or cheese (is low fat ok for cheese?) Full fat Greek yoghurt and fruit like grapes or berries. Maybe some chocolate if I really need it (I'm so addicted!)
D: grilled salmon or chicken or prawns with either baked potato and steamed veg or salad and a handful of homecut air fryer fries.
I'm having a 4th "meal" in the form of grapes, berries and a couple of Malteasers to curb the sweet tooth. Also having a glass of white wine with this 4th "meal".
4. So my sway is to basically try not to sweat the diet, not snack, alcohol nightly, lots of coffee, keep up the cardio x5 weekly, take Chitosan fiber and folic acid, use OPKs in Aug for attempt and take Clomid days 3-7? Does that sound ok? I just want to get it straight in my head and then forget about it if that makes sense? Last time swaying took over my whole life so I'm not going to take part in the 2WW groups and actually might remove myself from all social media as it increases my anxiety in general! Oh, I'm also seeing doctor tomorrow to discuss weaning off my anxiety meds and I will be having haemoglobin levels checked to see if I can decrease my iron supps which I currently take 305mg daily.
Sorry again for all the questions and just generally being a PITA! Hoping you and yours are keeping well Atomic, and thank you so much for all you do xx




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please bump this for me, I had a doc appointment today and ended up taking all day

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Originally Posted by atomic sagebrush

please bump this for me, I had a doc appointment today and ended up taking all day

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**bump**
No worries Atomic, hope all is well! Whenever you get time is just fine! Had GP appt myself yesterday and it took an age also so I totally hear ya!!

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Following. I'm interested in knowing if aspartame is okay with PCOS. One danger of the internet is reading too much!