Going RADICAL

I'm going on the PCOS diet!!!!! If I start threatening peoples life, please remind me my body is in detox.

I need you girl support for the next 4 weeks!!! I'm only guaranteeing 4 weeks; I have a dr appt the Tuesday before Thanksgiving so that gives me exactly 31 days. My goal is to have PERFECT lab results for the thyroid and drop 10 lbs. (I have a soulcyster who dropped 30lbs in 6 weeks)

So this is the plan

The Dietary Treatment of PCOS (and Obesity/Pre-Diabetes)
PCOS (polycystic ovarian syndrome) is a very common disorder of modern women. Women with PCOS typically: 1) gain weight around the middle (in an "apple" rather than a "pear" shape), 2) experience unwanted acne and hair growth, and 3) have irregular periods. Women with PCOS may have only two of these three clusters of complaints, but it is most common to have all three types of problems.

Over the past few decades, there has been a lot of controversy over the nature, causes, and treatments of PCOS. However, a strong consensus has begun to emerge in recent years. PCOS appears to be the female manifestation of the Metabolic Syndrome that has been recognized in men for some time. Men with the Metabolic Syndrome stereotypically have the "beer belly", thin thighs, and abnormal cholesterol patterns that are known to put them at high risk for heart attacks and diabetes. Women's reproductive hormone systems become altered in more obvious ways than men's; so women frequently come to their doctors earlier than men do. They tend to be seen at earlier stages of their metabolic disease, when their periods become irregular or when they experience infertility.

The causes of PCOS (and the growing rates of obesity in general) are directly related to several aspects of our modern life styles: supermarkets, automobiles, and televisions. In other words, today we have an over-abundance of refined foods and calories, very little incentive to walk, or run, and strong temptations to remain sedentary for long periods. With regard to our need to exercise and live actively, there is absolutely no controversy. Every medical authority has agreed on this concept for virtually thousands of years.

The appropriate dietary approach to this disease has been very controversial, however, Authoritative sources have advocated a wide variety of apparently conflicting recommendations over the past few decades, and much confusion remains in the minds of many people. The scientific understanding of diet and PCOS has been advancing rapidly over the past few years, and we are now in a position to be able to offer our patients truly "evidence based" dietary recommendations. These suggestions have been developed from the most up-to-date clinical research. The remainder of this hand-out will give real-life suggestions for ways to improve your diet in ways that will specifically treat your PCOS, and will probably improve your overall health as well.

For those patients who wish to understand the science behind these recommendations, the most basic explanation concerns the hormone insulin. High levels of insulin cause the ovaries to make too much testosterone (the "male" hormone), and this is what causes the excessive acne, hair growth, and the irregular periods. A diet that keeps insulin levels low is our goal. Because carbohydrates (that is sugars and starches) cause the body to make lots of insulin, they are the foods to avoid. Another goal of this diet is to maximize the amount of essential nutrients consumed (that is vitamins, minerals, proteins, and healthy fats). We describe this concept as a diet high in "nutrient density. Nutrient-dense foods supply the elements needed to allow the body to heal (from sometimes years of neglect) and to fight the processes of aging that make us at higher risk for cancers and heart disease that generally come with age. The suggestions that follow achieve both these goals: Minimize "carbs", and maximize nutrients. Since carbohydrate-rich foods tend to be nutrient-poor, the avoidance of these foods will usually accomplish both of the goals of our PCOS-treating diet.

Rules of Thumb

Specific food recommendations follow at the end of this hand out. The suggestions can be summarized in several "rules of thumb", however:

1) Avoid almost all "white" foods. (i.e. sugars, flours, pastas, breads, brown "whole grains' too, potatoes)

2) Avoid almost any product labeled as " low fat, fat-free"

3) Construct most meals around the big three categories that constitute a whole food/nutrient dense diet:

a. Proteins (meats, Eggs, real Cheeses, Fish)

b. Salads (various colors!)

c. Vegetables and Some Fruits (various colors!)

You can see the Low-Carb Food Pyramid at www.carbhealth.com

ALLOWED

Vegetables/Fruits

Alfalfa sprouts, Mushrooms, Arugula, Endive, Parsley, Escarole, Peppers (green, red, yellow, hot or sweet), Celery, Fennel, Radicchio, Chicory, Radishes, Chives, Iceberg Lettuce, Romaine Lettuce, Green Leaf Lettuce, Boston Lettuce, Red leaf lettuce, Bibb Lettuce, Cucumber, Sorrel, Artichoke, Heart of Palm, Celery Root, Pumpkin, Artichoke hearts, Rhubarb, Asparagus, Chard, Sauerkraut, Bamboo Shoots, Eggplant, Spinach, Broccoli, String or Wax Beans, Green beans, Broccoli, kale, Brussel Sprouts, Kohlrabi, Tomato, Leeks, Turnips, Cabbage, Okra, Water Chestnuts, Cauliflower, Onion, Zucchini, Collard Greens, Scallions, Dandelion, Snow Peas, Bean Sprouts, Dandelion Greens, Spaghetti Squash, Summer Squash, Beet Greens, Bean sprouts, Parsnips, Beets, Peas, Acorn Squash, Butternut Squash, Tomato Juice, Vegetable Juice, Carrots, Sweet Potatoes.

Fruits

Blueberries, Blackberries, Strawberries, Cantaloupe, Honeydew Melon, Cherries, Avocado, Kiwi, Raspberries, Grapefruit, Pears, Oranges, Apples, Grapes, peaches, mango, Plums.

Dairy

Half & Half, Heavy Cream, Regular, Natural Cheese, Goat Milk Cheese, Eggs, butter, Sour Cream (regular), yogurt (whole milk only, plain), Goat Milk (whole).

Meats, Poultry, Game

Beef-all cuts

Chicken- all cuts

Turkey- all cuts

Lamb- all cuts

Venison-all cuts

Duck/Goose-all cuts

Pork-all cuts

Seafood

All fish- fresh, frozen & canned

All shellfish- fresh, frozen & canned

Spices/Herbs & Condiments

Basil, Garlic, Rosemary, Cayenne Pepper, Ginger, Chili Powder, Sage, Cilantro, Oregano, Poultry Seasoning, Tarragon, Dill, pepper, Thyme, Salt, Paprika, Cloves, Bay Leaf, Italian Seasoning, mrs. Dash, Cumin, Coriander, Cardamom

Mayonnaise, Mustard, Tarter Sauce, Vinegar, Soy Sauce

Beverages

Seltzer, Club Soda, Water, Coffee, Tea, Iced Tea with Lemon (no sugar), Water with Lemon or Lime, Green Tea

Nuts/Seeds

Almonds, almond butter, Walnuts, Pine Nuts, Pecans, Sesame Seeds, Tahini, Macadamia Nuts, Macadamia Butter, Pumpkin Seeds, Pistachios, Cashews

Fats/Oils

Butter, Olive Oil, Macadamia Oil, Walnut Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Soybean Oil, Coconut Oil

Mayonnaise, Salad Dressings (1g carb/2tablespoon)

Sweeteners

Splenda (2 packet max per day), Stevia

ALLOWED IN MODERATION

Whole Milk, Diet Soda (2 cans per day maximum), Ketchup, Cocktail Sauce, Deli cut meats (ham, turkey, roast beef), Balsamic Vinegar, Corn on the cob (1 ear per week), Cole Slaw, Lentils, Kidney Beans, Chickpeas (garbanzo beans), White Beans, Black Beans, Lima Beans, Great Northern Beans, Fava Beans, Pinto Beans, Tofu, Old-fashioned slow-cook oatmeal, Barley

AVOID

Corn

Potatoes

French fries, Mashed Potatoes, Home Fries, Bakes Potatoes, Potato Salad

Pasta

Macaroni, Spaghetti, Ravioli, Lasagna, Noodles, Macaroni Salad

Rice

Brown, White, Wild

Bread

White, Wheat, Italian, Rolls, English Muffins (More less all breads)

Baked Sweets

Cake, Cookies, Donuts, Muffins

Snacks

Potato Chips, Doritos, Corn Chips, Crackers, Saltines, Candy, Ice Cream, Whipped Topping, Sprinkles

Sugar/Sweeteners

Honey, Sugar, Molasses, Maple Syrup

Fats/Oils

Margarine, Crisco, Shortening, Corn Oil, Canola Oil, Sweet Salad Dressings (more than 2g carbohydrate per 2 tablespoon serving), reduced fat mayonnaise, fat-free mayonnaise, fat-free, low fat, or reduced fat salad dressing

Dairy

Fat-free cheese, Skim or Fat-free Milk, Coffee Creamers, Non-Dairy Coffee Creamers, Reduced Fat Cheese, Reduced Fat Milk, Low-Fat Yogurt, Fat-free Yogurt, Egg Substitutes, Processed "Cheese Food" or Velveeta

Beverages

Soda, Fruit Juice, Fruit Drinks

Vegetables/ Fruits

Corn, Jam & Jelly, Watermelon, Bananas, Dried Fruits, Figs, Canned Fruits

Meats/Poultry/Game

Processed meats, Hot Dogs (those with fillers), Meatballs (those with fillers)

Seafood/Shellfish

Imitation Seafood & Shellfish

Ingredients

Partially hydrogenated oil, Margarine, Shortening, Fractionated Palm Oil

In General

Breaded Foods, Deep Fried Foods, Processed foods.

Im here for support!

Thanks Sissie after tonight. Lol