If you are looking for a detailed meal plan for PCOD/ PCOS with lifestyle changes that can help you reverse the condition, refer to this blog first, then continue to read below.
Research has shown that one in every ten women has been diagnosed with PCOS, or maybe they have it but just don’t know it yet.
Polycystic Ovary Syndrome (PCOS) is very common in women with obesity, type 2 diabetes, and other conditions related to insulin resistance and elevated insulin levels. Thus, many women decide to go down a very well-known path of the ketogenic diet.
Keto diets basically don’t allow you to consume any carbohydrate (or at very low levels), and this low intake of carbs keeps the insulin in check, thereby keeping the PCOS in check, and also, the weight loss improves the PCOS symptoms.
Given the strong connection to excess weight, high insulin levels and other metabolic problems, a low-carb/keto diet is allegedly ideal for improving PCOS.
However! We are only told the half-truth! Did you know the insulin release from meat is more than carbs? Refer to this insulin index here. A meaty bun-less burger (no carbs at all) causes a larger insulin spike than a big bowl of white flour pasta!
Is keto really the only way? Is it just insulin? A ketogenic diet can be tough and harmful for many in many ways. For many of the women managing both the keto diet and PCOS correctly at the same time can be an extremely tough job.
Because compliance is so difficult, most attempts at getting into ketosis result in people unknowingly failing to achieve the pre-requisite metabolic state.
Even if you can get there, it’s easy to fall out without realizing it thanks to all the barriers to successful keto dieting. Carb withdrawal is the first major effect of being in ketosis.
It can take anywhere from two days to two weeks to enter ketosis and the transition period can be brutal. Discipline is everything, and you don’t want to be underestimating how much you’ll need.
A side-effect of keto diet known as the ‘keto flu’ is something that you’ll have to go through if you want to get into the keto diet, in this, you can expect to feel terrible for at least a couple of days when getting started.
Symptoms include brain fog, headache, chills, sore throat, digestive issues, dizziness, insomnia, and irritability.
All these are signs of rejection by your body because carbs are nature’s brain food. It is not natural for the body to switch from carbs to fat as a primary source of fuel.
You will experience more flu-like symptoms if you have been eating well before going on ketosis. It only takes one ‘natural urge’ throughout this period and boom! You’re back to square one.
Restriction on carbs however is the toughest barrier. Imagine not being able to eat fruits and vegetables. Nothing but non- starchy veggies are allowed on a keto diet.
If by chance you skip keto diet just for a day, it will take weeks to get back to where you were. It all depends on your metabolic rate, health condition, age, and activeness. With so many restrictions, it is not uncommon to see someone on a keto diet fall short of daily nutrition.
The ketogenic diet is known to be nutritionally imbalanced and has the potential to cause vitamin and mineral deficiencies that include calcium, phosphorus, magnesium, and selenium.
These lead to other serious side effects including loss of the period, hair fall, poor digestion, and even blindness.
BUT, are carbs and insulin really the reason for PCOS symptoms? Studies have shown that a very unique kind of protein and fat, categorized as AGE (Advanced Glycation end products) are responsible for PCOS symptoms.
When exposed to heat and sugar, they change their chemical structure, and this chain of chemical reactions causes the body to react, causing inflammation, aging, etc., it triggers our immune system to overreact, worsening the PCOS symptoms.
Keto diet allows us to eat fat and proteins but no carbs at all, to improve the PCOS, whereas we need to do exactly the opposite of what keto diet asks us to do.
Studies have shown that foods with higher fat levels have higher AGE levels, which triggers PCOS. On the other hand, low- fat, high- carb, unprocessed food diet tends to have the least amount of AGEs.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/
So instead of cutting out the food with low carbs, we need to actually cut out the food with high fat. Also, Deep frying, broiling and roasting drastically increases the AGE content of foods, that being said, plant-based foods still have a way lower amount of AGE’s irrespective of the cooking method.
Food items like oil, meat, and dairy products have the highest AGE content. Smoking cigarettes or any form of hookah etc. can also show a drastic increase in the AGE levels.
More than half the PCOS cases are found to be obese or diabetic. Why? The answer again here, is not carbs.
Every time you eat something, you consume glucose, a chemical compound in your body which gives your body the energy to, practically, do anything.
However, the excess glucose you are left with each time you eat something has to be stored away in the form of glycogen in the liver and other muscles of the body.
This glucose is converted into glycogen by a hormone called “insulin”. Now, when for some reason this insulin isn’t able to convert the glucose into glycogen, (this condition is called insulin resistance), the body gets triggered to make more blood sugar.
And we end up having tons of blood sugar and glucose floating around in our body. This excess blood sugar and glucose is then what causes conditions like diabetes and obesity.
It is found that the intake of food items high in protein and fats is the reason behind insulin resistance. High levels of insulin also trigger the ovaries to secrete testosterone (male sex hormone) which results in facial hair, inflammation, and CYSTS.
So, carbs are definitely not the reason behind PCOS, but it’s fat. Fat is the reason why the blood sugar resistance is caused in the body and this triggers the symptoms of PCOS.
So PCOS and keto are a big NAY! There are other diets and ways to get around PCOS but keto is definitely NOT the one.
Disclosure: The views expressed in the blog content are independent and unbiased views of solely the blogger. DISCLAIMER: The content in this post is purely meant for educational purpose only and not to be substituted for professional medical advice. One should consult the expert for any related information Refrences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/ https://www.preventionpantry.com/blog/2019/8/8/is-the-keto-diet-right-for-pcos
I don’t think I have pcos but I’m not interested in the keto diet either though I devour the stuff my hubby makes for his keto diet and more.
This is a great informative read and I had learnt a lot from it. PCOS is one of the common female health issue and large number of women suffer from this..usually expert suggest healthy lifestyle changes as a management option. your post will help a lot to women understand what diet is best suitable for their condition.
The KETO Diet has been all the rage for a while now, and people are following it without really knowing anything about it. Wrong information is dangerous and i am glad you wrote this post highlighting important points.
Such an informative and useful article. I had many doubts and misconceptions regarding the Keto diet. You have cleared my vision and doubts. Keep writing such informative articles in future as well.
I have never tried keto, but I am aware about what it is. PCOS is very common yet I was unaware about it in such minute details as you have shared here.
Good that you wrote an elaborated post on this topic. These days, Keto is becoming a new craze. Any kind of a 360 degree change in our lifestyle comes with its own plus and minuses. And before making it a part of our routine, we need to know all the information.
I have tried keto die but somehow it didn’t work for me. Your post is really helpful for people comseidering keto diet.
Omg I have PCOS and I had taken up Keto. Can you please make an article on healthy weight loss diets for women with PCOS?
https://roshnisanghvi.com/blogs/plant-based-life/diet-to-help-reverse-pcos
Check this one
This is such an insightful post. I haven’t tried Keto yet since I wasn’t sure of it’s effectiveness. Women with PCOS should know about this.
Wow, this is such an insightful post. Last year, we saw a lot of people turning to keto dieting and successfully losing weight. Even I wanted to try that out but the only thought that kept me away from trying it was removing carbs from my diet which is near to impossible. And I have pcod too so it’s good that I didn’t try.
Pcos do need attention on diet and exercise. Surely after reading your article no one would go for keto diet. Though I don’t understand why people don’t get chek with nutritionist and follow the right food.
Keto diet is tough. I had no idea about Keto flu. Your detailed post turns out to be very informative for me. I have PCOS and was considering Keto. But will now rethink.
This is really a helpful information about PCOS. Not many of the females do know much detailed stuff about it. It is alarming in all the continents.
wow, this was an eye opener. Thank you so much for sharing this. Keto seems to be a fad among a lot of people nowadays, I am definitely sharing this with my friends to make them aware about this information.
I have always contemplated to observe a Keto diet seeing many of my friends doing it but after reading your post I will do only after a trained nutritionist recommends the correct way.This was an insightful article for me.
Exactly the information that I was looking for. There’s a huge debate over Keto diet and it’s implications. Your article cleared many doubts that I had.
I was not aware of all the information on PCOS, you post is very detailed and have insights on the topic. Saving it for later read too.
I agree. it is a big Nay for me too!! I recently did live on IG with Roma(yourtruelyroma), she gave some real simple tips to lose weight healthy.. I am glad I came across this post, I learned something new today
I really appreciate you brought forth this clarity. Some years back I tried keto for a few days and got sick, instead eating normal balanced diet without junk is more helpful buddy
I loved this post as many follow blindly keto diet without knowing it impacts on overall metabolism. It does more harm than good. Thanks for bringing this post and making us aware of it.
I always felt Keto diet is over rated. I like a well balanced diet with healthier options. I have battled PCOD too and it is actually lifestyle changes you need to make more than anything else!
Heard a lot about this diet plan but this is something I am reading for the first time even Keto flu is new to me.Thanks a lot for sharing!!
I have never tried keto diet but your article convinces me to try veg keto diet once to take good care of my health.
I have alternative views on this.. Not sure now.. Many who have pcos have said it has reduce a lot after keto diet.. But maybe the fat they consumed is less
A thoroughly informative article. I will share it ahead with my friends who suffer from PCOS.
This is an article that demystifies many of the myths around PCOS and Keto Diet. As you have mentioned it is not easy for the body to switch completely to a Keto diet as Carbs are required by the body.
This is such a eyeopening informative post. I have never tried keto diet as i was unaware about it… but when ever do will take care of all this information you shared
tHIS is a helpful post for women who suffer from PCOS n always try some or the other diet to bring relief.
I had heard of PCOS but I never thought it can be severe. Thank you for sharing this information, I can pass it to the one who is in need.
This post is so informative,i got to know about keto and pcos. Nowadays everyone if following keto diet,but its important to keto everthing before starting. This post is going to help a lot for new ones.
This was such an enlightening piece of information in the light current fad of keto phenomenon. Would like to know about how to treat pcos & symptoms in our body through other ways.
Oh wow, very interesting! Two hot topics and you have bound them so well…Am interested to try Keto diet and sharing this with some friends who suffer from PCOS
This is so informative for all of us. Can you please suggest the healthiest weight loss diet ?
Such an amazing post. very informative. I have many doubts about PCOS anf Keto and your post clear all my doubts. I m surely sharing this .