After having my daughter, my PCOS diet went down the toilet. I was eating convenience foods, drinking loads of coffee with other moms and grabbing Panini’s on the run while my daughter slept in the buggy next to me. This did nothing to curb my carb cravings or help me lose any of the pregnancy weight I had gained. I felt awful about myself and completely out of control. Something had to give!
So, I decided that it was time to take back the reigns and put PCOS in its place. I did loads of research and worked out what I needed to do and how. It’s not easy to actually make the start and work out WHERE to start.
So, here are my tops tips for getting started on your PCOS diet:
Know why you need to do what you're doing
I'm the kind of person who has to know why I'm doing what I'm doing. I really struggle if someone tells me that I need to do something without telling me why. I can feel myself digging in my heels in resistance. If you tell me WHY, though, I'm far more likely to do what I've been asked, and not just do it, but do it whole heartedly.
So, in doing all of my research I found some very compelling evidence to explain exactly why we need to change our diets and what our new diet needs to look like. I have shared pieces of this throughout this site but if you would like a really comprehensive look at why diet is so key to managing PCOS and what your diet should look like, why not register for a free PCOS Diet Support account where you will get access to a video training series that discusses PCOS and diet at great length (I've had amazing feedback about the free video training). You can do that here.
Throw out (or give away) the junk foods
I think it’s really helpful to go through your cupboards, fridge and freezer and work out what shouldn’t be there. If you don’t see it and don’t have it in the house, you are much less likely to crave it and if you do crave it, to get your hands on it.
So, what do I mean by junk? Start with the following foods:
- White rice
- Dairy products (you can read more about that here)
- Frozen ready meals – they’re far too processed and contain too many additives
- Rice cakes (very high GI and taste like cardboard – no thanks!)
- Processed meats
- Sodas (even the diet variety)
Hit the shops
You don’t have to spend a fortune on food but unfortunately buying fresh, healthy foods does tend to be a little more expensive. You will be saving money on all the junk food you won’t be buying though. Also, try to go for lean, organic meat. If you can’t afford it, stock up on more plant-based protein as they tend to be less expensive and don’t have as many trans fats as meat does.
To give you some guidance as to what's in and what's out, I've put together a generic PCOS shopping list. This is by no means the be all and end all of PCOS friendly foods but it's a good place to start. To get the shopping list, just register for a PCOS Diet Support Starter Kit and you will get the shopping list as well as some great information to get you started on managing your PCOS.
Plan your meals
Planning your meals in advance should help you to be more organized when it comes to meal times. You’ll also have all of the ingredients you’ll need to prepare a healthy, nutritious meal that will help you get your PCOS under control.
When planning your meals, keep in mind that you're looking for recipes that are:
- Dairy free
- Low GI with a low Glycemic Load
- Balanced in terms of carbs and protein
- Free of refined foods and sugars
- Low in saturated fats
If you feel like you need a more structured approach to your meal plans, have a look at the PCOS Resources where you find find quick and affordable access to weekly PCOS meal plans.
These three simple steps should help to get you started on your PCOS diet. Staying on it is another matter and we’ll get into that in the future.
Feel free to print your PCOS shopping list, stick it on the fridge 🙂