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How to lower testosterone in PCOS – Focus on these foods

I recently asked my Facebook followers what they would like more information on and one lovely lady asked about how to lower testosterone in PCOS. So, I thought that we could look at the top testosterone lowering foods for women with PCOS that we can incorporate into our PCOS diet. So, as I really want to give you the information that you need, I’m going to give you my top 5 testosterone lowering foods. So, if you want to know how to decrease testosterone level in female naturally, this is for you!

But before we get on to that, it’s important to understand a little bit more about testosterone and PCOS.

Testosterone and PCOS:

We know that Polycystic Ovarian Syndrome is characterized by high androgen (testosterone) levels (1). Testosterone is also responsible for a lot of our pesky and often embarrassing symptoms:

  • Hair loss
  • Acne
  • Hirsutism and excess hair growth
  • Irregular menstrual cycle

Another complication in the testosterone equation is that research has shown that insulin triggers testosterone to be released in women with PCOS (2). This means that if our blood sugars spike, causing a release of a lot of insulin, our testosterone levels are also going to rise, making our PCOS symptoms worse. This is another reason that a PCOS diet is crucial in managing our symptoms.

One of the benefits of following a good PCOS diet is that it is one of the natural ways to decrease testosterone in females who also have PCOS,


Okay, so let’s have a look at the top 5 anti androgen foods for females that you can include in your PCOS diet to lower your testosterone levels.

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Testosterone-lowering-foods-flaxseedsFlaxseeds come in two varieties: brown and golden (also known as linseed) (3). They are rich in Omega 3 fatty acids, manganese, Vitamin B1, amongst others. (4)

There was a recent case study done on one 31 year old woman with PCOS. She was prescribed 30g of flaxseeds per day for a period of 4 months. The study reports a 70 – 80% decrease in free and serum testosterone, as well as an improvement in hirsutism. Obviously this study should be taken with a pinch of salt: the results are based on one woman’s response to flaxseed. It may well be worth a try though.

Linseeds and ground flaxseed can be added to smoothies, gluten free muffins, sprinkled over porridge or salads.

Foods Rich In Omega 3’s

It’s well-known that Omega 3’s lower testosterone levels in women with PCOS and that is why I have always recommended supplementing with Omega 3 to help manage PCOS (5).

Foods that are rich in Omega 3 include (6):

Screen Shot 2013-10-30 at 12.08.07

I would just be weary of the soybeans and tofu as soy can delay ovulation in women and if you are trying to conceive, you probably want to avoid that.

Spearmint Tea

A study was conducted in Turkey where women with PCOS were advised to drink 2 cups of spearmint tea per day for a month (7). Androgen levels were significantly lower after a month and women reported improved hirsutism but their clinical scores for hirsutism on the Ferriman Galway scale did not change.

The authors concluded that spearmint tea is effective in lowering testosterone levels but hirsutism takes at least 6-12 months to resolve so the study wasn’t long enough to see significant improvements in this symptom.

I’m often asked if peppermint tea has the same effect. I think it’s really important that you get spearmint tea as this is what the research was done on.

I have personally struggled to find spearmint tea in the supermarkets or health shops in my area and so I tend to order mine online. Here is one that you can get from Amazon

Whole unprocessed Foods with Low Glycemic Loads

how-to-lower-testosterone-in-pcos-shoppingThis comes back to what we spoke about at the beginning of the article. Any processed foods tend to have a higher glycemic index and will cause a spike in your sugars. This spike will lead to increase in insulin and therefore an increase in your testosterone.

So, make sure that you are eating foods that are unprocessed, high in fibre and low glycemic loads to help lower your testosterone levels.


These are technically not a food but I feel like any discussion on PCOS and diet is incomplete without looking at supplements.


I think this is one of the most important supplements for PCOS. It has been shown to lower testosterone (8) as well as improve egg quality and spontaneous ovulation in women with PCOS (9). All of the research has been done on 4g of Inositol per day, taken with 400mcg of Folic Acid per day.

Omega 3

We have spoken about foods rich in Omega 3 but you can also supplement with Omega 3. Make sure that you get 180mg EPA and 120mg DHA daily.

Vitamin D

Many of us are deficient in Vitamin D and it has an implication for insulin sensitivity and testosterone levels (10). The Vitamin D council suggests that you have at least 1000IU per day (11).

Summing it Up:

We know that diet is crucial in the management of PCOS and research has shown that dietary changes can improve all of the markers of PCOS, including testosterone levels. So, make sure that you get loads of spearmint tea, flaxseeds, Omega 3-rich foods, low GL foods (all foods that lower testosterone in females) and supplements. I have no doubt that these will go a long way in helping you to manage your PCOS.

Is there something that I have left out? I’d love to hear from you! Leave me a comment below…

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Tarryn Poulton

Tarryn Poulton

Tarryn Poulton is a PN1 Certified Nutrition Coach and PCOS expert who has been a leader in the online PCOS space for over 8 years. Tarryn has the support of leading clinicians from around the world who support her scientific approach to understanding and talking about PCOS this includes all medical journals and ongoing research. You can read more about Tarryn and the team here.

104 Responses

104 Responses

  1. Hi, how would you recommend taking the inositol. In supplement form(many tálbeita at once) or powder form. Is there any particular Brand you recommend?

  2. I noticed you mentioned a few supplements to help with PCOS. I just found out about NAC. I received my bottle today. It’s definitely worth looking up the research on! I’ve done my research and thing that it may help me with several of my PCOS symptoms. I’d love to hear your perspective on it.

  3. Hey, there! My name is Justice and I am a 18 yr old teen. I have not got my period in about 5 years ! (I know)and I have googled tons of reasons why and my symptoms match PCOS to a T! I have not been diagnosed yet. Just wondering how to stop this gross hair growth on my face! If I get it waxed will it grow back?

    1. Hi Justice, I’m living with PCOS symptoms since I was 15 but I was only diagnosed when I was 26. It’s not easy. I just wanted to say try not to wax your face because as you get older your skin looses it’s elasticity and you’ll have more wrinkles. If you have the means use laser treatment as it’s more effective and after a while the hair stops growing back.

  4. Hi. I have PCOS but I believe I already have very low testosterone levels (no sex drive, no energy etc.). I’d love to balance out my hormones naturally but will eating these and using the recipes provided help me do that? Or will they just lower my testosterone levels further?

  5. Can you purchase Metformin and/or Inositol over the counter at a pharmacy or herbalist or does it have to be prescribed?

  6. Hi I have been diagnosed with this disorder when my hair became terribly thin. I get a period regularly but the hair on face is coming in and the hair on my head is thining out. Do you suggests anything for that?


  8. Great resource! I’m trying to get pregnant and this couldn’t have come at a better time! But since I’m on pre-natal vitamins, should I ask my doctor about taking Vitamin D, Folic Acid, and inositol along with it? Kinda confused about the whole supplement piece in PCOS.

  9. Hi Tarryn

    Thank you for your post.
    I can see that Tofu is high in Omega 3. However, tofu is a soy product and soy is not good for women with PCOS is that right? Or would you say that soy products are fine?

    Many thanks

  10. What are your thoughts on taking the pill?? I believe the pill is what caused all my problems in the first place but now terrified to come off it incase my greasy hair and acne come back

  11. I read that you should try to eat gluten free and also dairy free. Do you haev any information regarding dairy free diet and it if helps PCOS symptoms? And what about ‘mostly’ dairy free. Love the ice cream and weight is not an issue at this time…..so maybe a treat once a week??


  12. Hi, Do you have a link to the case study that uses flaxseed? I am very interested to read it. I think that the work you do on here is brilliant!

  13. Hi Tarryn,

    Along with being diagnosed with PCOs, i also have hypothyrodism. Would it be safe for me to take inositol, omega 3, and vitamin d?

  14. Hi Taryn,
    I recently ordered Jarrow Formulas Inositol and was just getting ready to open the package and noticed it is Myo-inositol not D-chrio. What is the difference between the two?
    WebMD (I know not necessarily a 100% accurate, but didn’t know where else to look) suggests I need to be taking D-Chrio. So now I am worried this may be the wrong type. I have not opened the package yet, was hoping you had some more information on this. Here is what WebMD mentioned:
    “An ovary disorder known as polycystic ovary syndrome (PCOS). Taking a particular form of inositol (isomer D-chiro-inositol) by mouth seems to lower triglyceride and testosterone levels, modestly decrease blood pressure, and promote ovulation in obese women with polycystic ovary syndrome.”

  15. Hey, I was diagnosed with PCOS AT 20, but I really didn’t think of it as a big idea until now. This website, is truly helping me. I’m not sure where to get the Insotiol and Folic acid to get.

    1. I’m a firm believer in getting nutrients from food, rather than relying on supplements. Inositol and folic acid are found in orange juice.

  16. Many women with PCOS are estrogen dominant. Flax seeds have phyto-estrogens in them – A LOT of it! More than soy. They should be avoided if one is estrogen dominant.

  17. I was diagnosed with PCOS at age 12 and just turned 26 a few days ago. I have been married for 5 1/2 years and unfortunately have not been able to conceive. I have tried many things to try and lose weight and that has not worked either. However I have not and will not give up. I just found this blog and am excited to try it. I started Metformin about 3 months ago so hopefully doing this combination will help me.

  18. Hi I have been diagnosed with PCOS about 5 years ago, and my obyne prescribed me Diane 35, which i took for like 4 years straight until last year June I stopped it because i was told to take it every other 6 mos. I’m scared that I may have breast cancer in the future due to those estrogen i took for 4 years. Anyway I already bought ground flax seed im hoping that it would work, im on omega 3 also and grape seed.

    I want to know if it would be possible to cure PCOS for good, im 25-30kgs overweight and even if I exercise and diet I cant get thin enough. help please 🙁

    1. Hi Mika I was diagnosed with PCOS at age 12 and I’m 26 now. From all the research I have done and all the Drs I have seen, there seems to be no cure for PCOS. I am also very overweight and have the same issues with trying to lose it. Don’t give up! Unfortunately with this we have to work 2-3 times harder at losing weight that normal. I try to walk about 45 mins – 1 hr daily and some other form of exercise 3-4 times a week., stay away from juice and sodas. I also try to follow the low glycemic food plans and that seems to help.

  19. Hi katrina,
    You can eat fruits like apples, cherries oranges plums peaches strawberries grapes grapefruit avocado
    Vegetables- cabbage cauliflower broccoli lettuce green beans tomato onion bell pepper spinach mushrooms sweet potato carrots
    Lentils brown rice chick peas cashwew almonds flax seeds soya products
    Glutten free flours


  20. Thank u so much it’s going to be a month that i am following a pcos friendly diet and doingeexercise regularly. Cannot see much improvement right now but reading your articles fans other people’s comments have given me motivation that things will surely improve and i am not the only one fighting with this Hirsutism and pcos. Good luck to all of you out dere

  21. Hi Tarryn

    I absolutely love your blog especially you answering questions on posts like this, so informational! I am so ready tos ign up for monthly diet plans but I just want to ask, if you are saying that spearmint tea is good for PCOS, it lowers testosterone but I read somewhere that it increases estrogen which means, an increased estrogen discourages ovulation as contraceptive pills have the same result. This is the reason why soy milk is not really suggested if you are TTC. Can you please enlighten us?

  22. hi there, i was diagnosed last year December i just turner 21, i must say the biggest fear i ever had in life was to be told that i will struggle to have kids or cannot have them at all. everyone has been so supportive but no one really understands. i see in the articles that most of the women fall pregnant and that’s so inspiring. but i still get very down about it, i am 25kgs over the weight i’m meant to be and the more down i get the more i eat. the doctor i went to made me feel as if i need to decide now to have a child or in 6 months, my question is….if i leave it does it mean i have a less chance of having children one day? how can i build myself up to eat right and just fell better about myself. i haven’t had my period for 2 months and 2 weeks and i’m not on any pill, now the doctor is putting me on a pill that will bring my period and if it doesn’t then i have to go back and that makes me even more terrified….what should i do….need guidance.

    1. Hi Bianca,

      I am in a very similar situation to you only I am not 25kgs overweight (I am a size 12-14 so a little bit over what I’d like/should be). I am almost 24 and 1.5 years ago my husband and I tried to start our family. All I have ever wanted to do is be a mum so being diagnosed with PCOS has been very hard.

      I’ve been to a private obstetrician and have gone through a few ‘goes’ of drugs to bring on my period then to bring on ovulation. This has not worked yet and my ob. has now suggested referring us to an IVF clinic. I am also on slow-release metformin tablets as one of the first things they did. All specialists/doctors say that the more weight you lose the better, so I’m trying really hard. Even me at 1 month shy of 24yrs old is considered very young for IVF and fertility reasons so my advice is that you have to be totally ready emotionally before beginning any of these treatments. It’s taken over a year but I finally feel like I am at a place where I can talk about all these issues out loud without bursting into tears.

      Allow yourself to have those times with your ball your eyes out and it hurts to breathe. But also remember to cling to hope and work on getting yourself ready before you start. Share your hardships with friends and family and keep it in your mind that you’re still very young. I’ve found that I’ve gotten to a much better point by only allowing myself to consider the worst (not ever having children) every now and then, not every day. Obviously you don’t want to be living in denial but there’s an empowerment that comes from being able to put your worries from your mind.

      All the best, you’re definitely not alone & there are SO many success stories – I’m sure you’ll be one of them!


  23. Hi, Congracts on the pregnancy! I am looking to take on some of the advice here. Which brand of folic acid do you take and where did u purchase it from? Also what do you use to sweeten the Palanquin Spearmint Tea? Should I use normal sugar, honey or sweetener such as Candarel?


  24. Hi! First of all this site is such a welcomed blessing! Thank you!! In this post you mention inositol. I did done research and it says it can make you feel numb to things because it acts as an anti dipresent . Do you have thoughts? Thanks!!

  25. Hi, I am hoping to get some support as I was diagnosed with PCOS at age 21yrs and now at 32 age we are trying to have a baby. I am at ideal body weight and tried taking metformin but no success with pregnancy. I am loosing hope and now have decided to take clomid. Never tried diet changes and advise here will help. We have trying for 9 months but still can’t get regular periods.

    1. The only combo of drugs that helped me to ovulate and conceive we’re metformin (regular and not extended release) and femara. I also took supplements like prenatals, coq10, b complex. But the femara (days 5-9 of new cycle) and metformin were key.

  26. Thank you so much for this website! I have been recently diagnosed and it has provided so many answers for me. However, I have been having thinning hair. Do you think the supplements if taken daily will help reverse that? If so, how long?

  27. Thank you so much, I have PCOS and is struggling to manage it. This information was very helpful, I hope my PCOS symptoms improve because the medicines I’m on isn’t really helping.

  28. I take all the above vitamins, started drinking spearmint tea, use ground flaxseed, lost20 pounds exercise every day & I’m still not getting a period & suffer with extra hair growth.

  29. Just thought I would add a wee note about inositol – I recently saw an endocrinologist/gynaecologist who is one of the leading PCOS docs in Australia and asked about inositol. He tells me that because I am already taking metformin it is unlikely to add benefit – metformin works similarly but is much more potent. So for those women already taking metformin, you may want to reconsider inositol as in such a high dose it can make us very flatulent (it certainly did me!) and not achieve much. But of course, check with your own doctor if you aren’t sure…

    1. Hi Jenny,

      I’m on Metformin too and was reading about Inositol today. Would you say that its better to stay on Metformin then rather than taking Inositol as well, or instead of? I noticed Inositol is quite expensive :s


      1. Hi Maz

        I think you should talk to your doctor, but if metformin is ok for you then I guess I would keep taking it rather than adding expense to my life for the less potent thing. It’s so hard making these decisions because the evidence is often slim, but there is a lot of evidence metformin is useful and really only one small study about inositol – and nothing comparing the effectiveness of one against the other. Good luck!


        1. Hi Jenny,
          what is the name of the PCOS dr you saw? I am in Sydney and desperately need a good dr because I’ve had this for 10 years with no luck. I’m 24 now.

  30. i have less hair because of pcos and now i am considering go take silica complex supplements from holland and barratts store .these tablets contain horsetail 500mg , magnesium ,calcium, and zn .the thing i am concerned or worried is that can it trigger the hirsutism or not?because horsetail helps with healthy hair growth so does it has any effect on facial hair or not?actually i hve got very thin hair under my chin ,some of them are long but not noticeable yet and i don’t want any more facial hair .
    reply me plz , i really need help.

  31. Hi, I have just been diagnosed I think this website is great and the articles are so well written!! Thank you!!!!!!!!! 🙂

  32. I was diagnosed at 18 years old with PCOS I am now 28 I have been blessed to have 3 children however it came with a price my hormones levels are all over the place I have a lot of hair in places I really could do without I have severe weight issues mainly in my lower abdomen, back and my upper arms I can not get my weight lower then 200lbs. I lost my Husband in March and it triggered something inside me I am all my children have left they need me they seen there Dad drown and they are clinging to me for dear life cause they are so scared they are going to loose me to so here I am ready to start making life changes I have already started I have been taking baby steps my kids drink nothing but farm fresh milk now I buy meats that are not processed still trying to find a store that carries grass fed beef we have fresh juice and veggies in the house now and I am fortunate enough I am allergic to milk the hormones in it makes me break out in hives so I have to stay away from harmonized products 🙂 I am happy to be here I look forward to payday so I can become a premium member and further my journey to fight the menace in my life PCOS . Thanks…

  33. Hi! Firstly, I am so happy I found your website! I was diagnosed with PCOS years ago, but my doctor acted like it was nothing and said that pretty much the only thing I could do to treat it was take birth control. However, he didn’t explain any of the effects other than not getting my period! I just recently found out that almost all of the ailments I suffer are connected to the PCOS- hypothyroid, depression, acne (that no dermatologist or prescription seemed to be able to get rid of!), among other things. Your website helped me understand a lot of this, and I’m finally deciding to take some steps to manage it.

    I am interested in taking spearmint tea, as you mentioned, but I am wondering if it’s ok to take while breastfeeding? I have been drinking the 2 cups a day for the last week or so, as you recommended, but read that it might decrease milk supply. ( I haven’t seemed to see any decrease in supply related to it).

  34. Hi Tarryn,

    I have a ton of Thank yous to you for this wonderful information you provided here. 2 months ago I was diagnosed with PCOS when I was excessively bleeding for many weeks. The doc advised me for a change of lifestyle and asked me to cut down some 10 pounds. I tried many ways but I couldn’t lose any weight and my bleeding too did not subside. After desperate efforts and trying different medications, I was fed up with my problem and was literally shattered. Just then I came across your website, I found the diet very useful and also started taking vitamin supplements, it was amazing that I could lose weight in just few weeks, my bleeding subsided and I felt great. This time my period was right on time although the heavy bleeding problem still exists. Nevertheless I see some ray of hope now. Thanks a bunch to you.

    P.S please post diet for controlling this excessive bleeding issues.

  35. Hi . I was just diagnosed with pcos. I have had dizziness after eating for years and after/during exercise , blurry vision and fatigue . My triglycerides are high , my insulin levels are slightly elevated . Will diet cure all of this ? Are there alternatives to metformin?I’m so confused .
    Thank you


  36. Hello,
    I am so confused on Flax seeds, whether to take them or not. I know they are good for you but I have recently been reading reports that Chia is better because Flax has “lignans” (a powerful phytoestrogen – which is not good for women with hormonal imbalances like PCOS), which chia does not have.

    And spoon for spoon, Chia is Higher in Omega…

    What are your thoughts? Thank you for your insights:)

    1. Hi Maria,

      You’re right that flaxseeds have lignans. It is a phytoestrogen but it also raises sex hormone binding globulin (SHBG) which binds to testosterone, lowering levels of testosterone in the blood stream. Omega is higher in Flaxseeds than chia but chia is lower in lignans.

      I think it probably depends on your hormone profile. If you have strong estrogen dominance then chia seeds are probably a better way to go…


  37. Hi

    I have just ordered a tub of Inositol today but one scoops is 6g. I am assuming as it is sold this way I will be safe? I also take pregnacare conception multi vit, agnus castus and EPO. I just want my cycle back its been none existent since june.

    1. Hi Amy,

      What brand of Inositol have your ordered? You could always take 1/3 scoop twice a day to get to your 4g per day.


  38. Hi Tarryn, I am a nursing mother with PCOS and insulin resistance. I currently take 4000IU of vitamin D to give my son the levels he needs. I also take a prenatal vitamin which contains folic acid and I eat flax fairly regularly because the omega 3’s just help make fattier milk. I wanted to try adding the inositol as well but I have never heard of it. Do you know if it has been studied in nursing mothers and the effect it has on the baby? I don’t want to take anything that may not be safe but I am having a very hard time with my weight so I’m trying to find new things I can do to help take it off. Thanks for your time!

    1. Hi Bridgett,

      I have looked into Inositol for breastfeeding as I am 36 weeks pregnant with my second and am wanting to get back on Inositol when I can. There is no research on Inositol when breastfeeding and so I have decided to stay away from it until I have finished breastfeeding. On the forums, there are some women who take itb while breastfeeding and report that they have seen no change in their baby but there is no research to support it.

      Hope that helps!


      1. hi there i have been suffering from PCOS for many years and want to know where to buy inositol and there are 2 types ones a MYO form
        can you please let me know asap

  39. I have been recently diagnosed with PCOS, I am 19 and in every web page I have read it was mentioned that it cannot be cured but only treated. I have a low level of testosterone but high level of LH and I haven’t had a menstrual cycle for 4 months. After that I went to a gynecologist and he has given me some pills. Is it right to take those pills? How can I prevent hirsutism? Is there a cure or something that can prevent cysts?

    1. Hi Leila,

      I would follow your gynaecologists advice. I have no idea what pills he has prescribed for you. You need to follow a good diet and take supplements to help manage your symptoms and prevent hirsutism. As your symptoms improve, the cysts can go away.


      1. He has given me Primolut Nor 5 mg I think they are contaceptives which he said that I have to take them 10 days to get a cycle first than to do some other analysis.What do you think about that?
        Could you help me with the diet give me a good advice since I got high levels of LH. I have already resigned from fast food, procesed food, snacks. But I am in doubt what should I eat?

        1. Its important to go ahead and do the prescrip so that you have a withdrawl bleed and they can test your hormone levels on a specific day of your cycle. That way they can see what your levels are measuring and if you have ovulated that month. I would highly recommend that you start the diet though as it works wonders!

  40. Hey tarryn I’ve orderd my Inositol today can’t wait to get started 🙂 I’m already taking omega 3 and folic said what vitamin D do I need to get please thanks for all your info on this site finding it so helpful x

      1. sorry to jump on this post but its not giving me an option to stat my own on my phone is choline and inositol capsules ok to take? never heard of inositol before so am abit lost!!

  41. Do you have an experience with prolonged excessive bleeding and what foods/supplements can help to prevent this? I’m desperate…

    1. I have been going through similar problem since last few months. But after following some of the diet tips n vitamin supplement intake, my bleeding subsided n this week it started just right after 28 days break. But its still heavy. I am just hoping the cycles would become normal in coming months. But yes, if there are any diet plans for reducing prolonged excessive bleeding problem, that would really be helpful as most of the PCOS patients deal with it.

      1. I used to suffer from heavy bleeding and mid-cycle bleeding. I went to 3 different gynos for answers but came up with nothing. I was eating a lot of soy and flax at the time and I started to learn about Xenoestrogens and phytoestrogens. After avoiding these my issues subsided pretty quickly.

        1. Cutting out soy products/keeping them to a minimum massively improved my prolonged bleeding.I had a about three months were I was continuously bleeding for up to three weeks, which has never happened to me before. I then realised I had started eating a lot of tofu and drinking soya milk a lot more regularly. Once I cut these out my symptoms improved massively, so I do recommend avoiding soy (and any other estrogenic foods) if you have these symptoms. I still get mid-cycle bleeds but I’m not sure how to address these! Any advice welcome 🙂

  42. THANK YOU! This website is fantastic and this post is SO helpful. I was recently diagnosed with PCOS and it took me a bit to let the diagnosis set in before I felt like researching and planning how to manage it. I am ready now and your site is the perfect resource! I asked this on your last post, but I thought I’d ask fresh here since this post is brand new. I am underweight and have a low BMI. I want to follow the PCOS diet (and will be ordering your meal plan soon) but am concerned about losing MORE weight if I just eat what is on the plan. Is there a way to safely supplement my calories and gain some weight while still following a healthy PCOS diet? Thanks so much for your help!

    1. Hi Amy,

      It’s my pleasure and I’m so glad that you found the post helpful!

      It’s still important that you follow a PCOS diet to manage your insulin and testosterone levels. But, yes, you are at risk of losing weight which you obviously don’t want to do. You can absolutely gain weight on the diet. You just need to make sure that you’re eating enough calories in your day. The meal plans are designed around 1400 calories (including snacks) for those that want to lose weight. But, as you don’t need to count calories, you can eat much bigger servings to get your calories up.

      I hope that helps!


      1. Yes! That is very helpful. Thank you so much. I wasn’t sure if eating larger portions would increase the glycemic load or something, so I’m glad to know it’s simple as that! We are giving your sample menu a try this weekend and looking forward to i!

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