Is the Keto Diet Right for PCOS?
Diet is the most crucial component of putting PCOS into remission.
That’s right- having PCOS does not mean you’re doomed!
PCOS is a metabolic syndrome, so women with PCOS must balance their blood sugar in order to put their symptoms into remission, this is why many women find success (at a cost) with diabetic medications such as Metformin. However, Metformin depletes B vitamins and has unpleasant gastrointestinal effects so it’s not the ideal option. It’s best to adapt our diets first, and most times (in addition to certain supplements) this is all it takes.
PCOS and the Keto Diet
For women, the Keto diet can be beneficial, but only as a therapeutic diet observed for about 4-12 weeks but ONLY if you know it's right for you. For women experiencing any adrenal or thyroid issues (which women with PCOS are more prone to have), or for those who are trying to get pregnant, the keto diet is not your friend.This is why it's best to work with a practitioner because the keto diet could cause you more harm than good. By working with a practitioner, you'll receive the proper diagnostic testing to ascertain what fits your needs best.
There was a small study in 2005 that tested the ability of the keto diet to help manage PCOS and even put it in remission, and it showed promising results. However, the trial groups only practiced the keto diet for 12 weeks.
You see, although the keto diet is excellent for reversing PCOS, diabetes, and balancing blood sugar, if practiced over a long period of time, women can stop menstruating.
This is because women need a certain amount of carbohydrates (somewhere around 150 grams daily) to ovulate and have a period. The keto diet calls for less than 50 grams a day, so women who practice this diet very often stop having periods a few months later.
My solution?
Instead of keto, which is very restrictive and can cause added stress, perhaps try intermittent fasting while observing a “ketoish” diet that includes healthy carbs like a 1 cup serving of a starchy carb such as rice, fruit or sweet potatoes once or twice a day, ideally taken in the evening to assist in blood glucose regulation during the night for a more restful sleep .
As women we need to aim at about 150 grams daily. This number could be 100 grams for some, or higher or lower for others. In your luteal phase we require more carbs so you may decide to increase this to two servings a day.
I also recommend eating breakfast within 1 hour of waking up in order to support our adrenals and thyroid, so make sure your intermittent fasting schedule fits into this routine.The best way to do that is to eat your dinner early.
Intermittent Fasting
A great form of Intermittent Fasting for women with PCOS is what’s called “Time Restricted Eating”. This means one goes 12-16 hours without eating, and eats all of their food for the day within a certain window. Starting at 12 hours is best (for example stopping eating at 8PM and then having breakfast at 8AM) and then working up to 14 or 16. I also recommend eating breakfast within 1 hour of waking up in order to support our adrenals and thyroid, so make sure your intermittent fasting schedule fits into this routine.The best way to do that is to eat your dinner early.
It’s very important to note that you must listen to your body and let it tell you how long of a fast is right for you. Personally, I find that 12-14 hours is my magic spot! But it took some trial and error.
Intermittent fasting is an excellent tool to balance blood sugar levels, increase mental clarity, boost energy levels, repair our DNA, and reset our digestive system. Basically, the more time you let pass between your dinner and your first meal of the next day, the more of an advantage you are giving your body to regenerate and replenish.
This is all due to ketones. When you go 12 hours or more without eating, our body switches from using glycogen for fuel to fat. When the fat is burned for fuel it produces ketones. Ketones are a can be an efficient source of fuel for the body, as they promote weight loss as well as lower cholesterol, blood pressure, and insulin resistance.
An example schedule of how you can practice Intermittent Fasting:
8PM Dinner
Wake Up: Bulletproof Matcha or Coffee
8AM Breakfast (12 hours fasting)
For more help on your PCOS hormone balancing journey, check out my self-paced online course, The Period Solution, which can help you balance your hormones and start feeling better ASAP! This 6-module course comes with all the resources, recipes, and exercise videos you need to balance your hormones and regulate your periods.