you’ll begin to pinpoint your food sensitivities. Your food journal will help you to identify the foods that make you feel miserable, and as part of the 21-Day Plan you will limit or eliminate three inflammatory foods that commonly affect women with PCOS: gluten, dairy, and processed soy.
Gluten: Many women with PCOS have a gluten sensitivity. For those with celiac disease, an autoimmune disorder, gluten must be avoided entirely. Most of us have a sensitivity that results in constant low-grade inflammation.
Gluten-free doesn’t mean healthy. There are tons of gluten-free products available now. Many of them are terrific alternatives for foods that make us sick. However, a gluten-free cookie is still a cookie. It is loaded with sugar and other ingredients that are not good for you. “Gluten-free” on the label is not a free pass to consume junk.
Dairy: Most humans stop producing the enzymes needed to properly digest and metabolize milk (and foods containing milk, such as cheese and yogurt) after they have been weaned. In fact, much of the world’s adult population may be unable to digest lactose, a sugar found in milk. Those who are lactose intolerant experience digestive issues whenever they consume dairy products. Others may react poorly to the casein and whey proteins found in milk. According to Dr. Amy Myers, 50 percent of people who are gluten intolerant are also casein intolerant due to the similar molecular structures. In addition, your body may struggle to manage the acidity, hormones, and antibiotics that are often present. Grass-fed butter and ghee are allowed as they contain no or very minimal amounts of casein or lactose, and provide multiple health benefits.
Soy: Women with PCOS should limit their exposure to soy, not only because it is one of the most common allergens, but also because it interferes with hormones. Soybean protein naturally contains phytoestrogens called isoflavones that may mimic the activity of the hormone estrogen in your body. Soy is also a goitrogen, a substance that suppresses the thyroid gland and interferes with thyroid hormone production. If you must consume soy, please choose organic and/or fermented products in small amounts.
When Not to Eat: Intermittent Fasting
Intermittent fasting is a hot topic right now. The truth is, it is nothing new. Our ancestors went for long stretches between meals due to scarcity. Our bodies are designed to rest and digest between meals. Modern intermittent fasting refers to stretching out the time between your evening and morning meal or greatly reducing the amount of food you consume a couple of days each week. Research tells us that intermittent fasting can help cellular regeneration, lower insulin levels, boost weight loss, and fight stress and inflammation as well as reduce depression and improve brain health.
Intermittent fasting isn’t for everyone. If you have an eating disorder, diabetes, or an impaired metabolism, skipping meals may be more than your body can handle. Finally, if you notice dizziness or you stop getting your period, stop fasting.
I suggest trying to fast four days a week. On these days, create a twelve-hour gap between dinner and breakfast (for example, 6 p.m. to 6 a.m.) in which you don’t eat at all. Experiment and see if this works for you.
Eliminating these three allergens during the 21-Day Plan will reduce inflammation and help you determine if you are sensitive to gluten, dairy, and/or soy. Later, you may want to try reintroducing them into your diet one at a time and watching closely for signs of trouble. Experience tells me that you’ll notice a difference right away.
I use tree nuts, fish, and eggs in many PCOS Diva recipes because they offer fantastic health benefits. Please skip those if you know you are sensitive to them! If you’re feeling better after eliminating milk, gluten, and soy, consider removing the other common allergens one at a time and paying attention to your body’s response in order to identify other inflammatory foods you should avoid.
Foods That Balance Your Blood Sugar Level
Sugar and carbohydrates can throw your insulin off balance, setting off a cascade of cravings, fatigue, moodiness, and hormonal imbalance. Avoid processed foods and experiment with low–glycemic index carbohydrate choices, such as berries.
Symptoms of Falling Blood Sugar
Sweating (especially at the back of the neck below the hairline)
Nervousness, shakiness, and weakness
Extreme hunger and slight nausea
Headache
Fast heartbeat
Irritability and mood swings
Sleep disturbances (night sweats, confusion upon waking, nightmares, waking suddenly)
Dizziness
Blurred vision
Anxiety
If you have trouble recognizing how different foods affect your blood sugar, try using a glucometer, a tool that measures the approximate amount of glucose in your blood. When I began experimenting with my diet, I realized that I had become totally disconnected from my body’s blood-sugar signals. I didn’t connect the pizza I ate to the energy crash two hours later. The glucometer helped me connect the dots. Though not required, I encourage you to give a glucometer a try, adjust your food choices, and talk to your doctor about your findings next time you visit.
The PCOS Diva Plate
Two of the biggest challenges fledgling PCOS Divas face are discerning serving sizes and eating the right combination of protein, carbs, and fats at each meal. The PCOS Diva Plate will help you quickly determine how much to eat of each food and eliminate calorie and carb counting. That can take the pleasure out of a nice meal fast.
Every PCOS Diva is unique, so experiment with your combinations. You will know you have the right combination when you feel satisfied immediately after your meal and energized for hours afterward. Here is the formula that works for me and thousands of PCOS Divas. Based on a medium-size dinner plate:
Fat Is Your Friend
Well, some fats are your friend. Among the many benefits, good fats aid nutrient absorption and improve satiety. Try these healthy fats:
Avocado and avocado oil
Grass-fed butter
Extra-virgin olive oil
Virgin coconut oil, coconut manna
Nuts and seeds and butters made from them
Fish and fish oil
Fill ½ of the plate with leafy greens or nonstarchy veggies.
Fill ¼ of the plate with starchy root veggies or a gluten-free whole grain.
Fill ¼ of the plate with a lean protein.
Add a generous portion of healthy fat.
As you eat, be mindful about how full you feel. At some meals, you may clear your plate; at others, you will eat less. Despite what your grandmother told you, there is no need to clean your plate at every meal. That may leave you feeling overstuffed and logy. What’s the point?
If you choose to have seconds, keep the PCOS Diva Plate in mind. If you take more grains, have more protein and veggies in proportion.
Eating on the Go
You’ve heard the old adage, “Breakfast is the most important meal of the day.” At least, that’s what cereal companies