- \n
- 63% of the women regained their periods and 2 even managed to conceive<\/li>\n\n\n\n
- Significant mean weight loss of 7.9% or 6.3kg<\/li>\n\n\n\n
- Decrease in BMI by 7.1%<\/li>\n\n\n\n
- Waist circumference went down by 6.6%<\/li>\n\n\n\n
- Reduction in body fat by 9.2%<\/li>\n\n\n\n
- Decrease in visceral fat by 21.7%<\/li>\n<\/ul>\n\n\n\n
All the inflammation, hormonal and metabolic markers went down across the board as well. Here are some of them:<\/p>\n\n\n\n
- \n
- Total cholesterol levels went down with good cholesterol (HDL) going up and bad cholesterol (LDL) going down<\/li>\n\n\n\n
- A significant reduction in triglycerides level<\/li>\n\n\n\n
- Fasting blood glucose and fasting insulin levels went down drastically<\/li>\n\n\n\n
- Huge decrease in mean C-reactive protein levels<\/li>\n\n\n\n
- Lowered testosterone levels<\/li>\n<\/ul>\n\n\n\n
What this means is that by following an anti-inflammatory diet, in this case, a Mediterranean-style one, you too can experience all these amazing results and finally get your PCOS symptoms under control!<\/p>\n\n\n
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<\/figure>\n<\/div>\n\n\nThe PCOS Diet Food List<\/h2>\n\n\n\n
Most diets can be pretty restrictive, but for PCOS, you\u2019ve got a ton of food options to choose from. And best of all, you won\u2019t even need to worry about counting calories as an anti-inflammatory diet focuses on macronutrient balance<\/strong>. Here\u2019s a good rule of thumb to follow:<\/p>\n\n\n\n
- \n
- 40-50% carbs<\/li>\n\n\n\n
- 20-30% protein<\/li>\n\n\n\n
- 30% healthy fats<\/li>\n<\/ul>\n\n\n\n
That being said, a proper anti-inflammatory diet should revolve around plant-based foods<\/strong>. That\u2019s where you\u2019re supposed to get most of your calories from. It means you should be eating lots of veggies and fruits, whole grains, nuts, and beans every day. So, here are the major food groups that will help you fight chronic inflammation and eventually ease your PCOS symptoms!<\/p>\n\n\n\n
Vegetables<\/h3>\n\n\n\n
Choose green leafy veggies such as spinach, kale, cabbage, collard, lettuce, and spring greens. Of course, broccoli and cauliflower are not to be left out \u2013 these two are well-known for their anti-inflammatory properties!<\/p>\n\n\n\n
Fruits<\/h3>\n\n\n\n
Fruits come in all colours, sizes, and flavours. But many fruits aren\u2019t just rich in fiber and antioxidants, they\u2019re also powerful anti-inflammatories! Next time you go out to buy fruits, grab some pineapples, avocados, pomegranates, mangoes, olives, berries, grapes, guava, and cherries.<\/p>\n\n\n\n
Whole grains<\/h3>\n\n\n\n
You want to eat complex carbs in an anti-inflammatory diet, not simple carbs that are usually found in processed foods. As such, you should eat high-fiber grains like whole-wheat bread and pasta, oats, buckwheat, and brown rice. These will help you feel full for hours and keep your insulin levels down, too.<\/p>\n\n\n\n
Beans and legumes<\/h3>\n\n\n\n
This particular food group is rich in protein and fiber, plus they\u2019re also loaded with anti-inflammatory compounds, which is perfect for the PCOS diet. Lentils, chickpeas, and several types of beans like red beans, black beans, kidney beans, mung beans, and pinto beans should be added to your daily diet.<\/p>\n\n\n\n
Healthy fats<\/h3>\n\n\n\n
Choose plant-based fats over other types of fats like butter. This includes eating more avocados, seeds, and nuts like walnuts, almonds, and cashews. Omega-3 from fatty fish like salmon, tuna, and sardines would also be ideal, but if it\u2019s not readily available to you, a high-quality Omega-3 fish oil supplement<\/a><\/strong> is a good alternative. For cooking, use healthy oils like olive oil, avocado oil, and grapeseed oil over butter and coconut oil.<\/p>\n\n\n
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<\/figure>\n<\/div>\n\n\nSpices<\/h3>\n\n\n\n
Spices like garlic, ginger, and turmeric are powerful anti-inflammatories that have been used since ancient times to help treat various inflammations in the body. They not only make our food taste better, but you can even make a smoothie out of various spices!<\/p>\n\n\n\n
Fermented foods<\/h3>\n\n\n\n
Fermented foods are naturally rich in live cultures which are basically \u2018good\u2019 bacteria. Examples of fermented foods include yogurt, kefir, kimchi, miso, sauerkraut, and kombucha. Eating any of these helps restore balance in our gut which, in turn, supports a healthy immune system. If you\u2019re not a fan of fermented foods, but want to take advantage of all the amazing benefits of live cultures, check out our live culture supplements for adults<\/a><\/strong>, women<\/a><\/strong>, and kids<\/a><\/strong>!<\/p>\n\n\n\n
Bone broth<\/h3>\n\n\n\n
Most of us probably drink warm bone broth whenever we get sick. It\u2019s delicious, it\u2019s comforting, and best of all, it really does help us feel better. Bone broth \u2013 whether it\u2019s made from chicken, pork, or beef bones \u2013 is rich in collagen, amino acids, and various trace minerals. It helps fight inflammation and boosts immunity, which is great for women with PCOS.<\/p>\n\n\n\n
What foods are bad for the PCOS diet?<\/h2>\n\n\n\n
Anything that causes inflammation is off the menu. This includes processed foods that are rich in sugar and (simple) carbohydrates. Junk food, soda, anything made with high-fructose corn syrup is a no-no. You can drink alcohol but keep it in moderation. Excessive drinking can cause your symptoms to flare up.<\/p>\n\n\n\n
While meat is perfectly fine to eat on a PCOS diet, it should take a backseat to plant-based foods. Avoid processed meats like bacon, sausages, and hotdogs. Red meat is fine, just limit it to a few times a week.<\/p>\n\n\n\n
Artificial trans-fat should also be avoided like the plague. Read food labels carefully. Anything that lists \u2018partially hydrogenated vegetable oil\u2019 should be thrown in the bin \u2013 or at least returned to the proper shelf in the supermarket!<\/p>\n\n\n
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