How does a low-carb diet help to reverse PCOS?
A study published in March 2006 confirmed that a low-carb diet improves the symptoms of Polycystic Ovarian Syndrome (PCOS) (1).The authors stated “a moderate reduction in dietary carbohydrate reduced the fasting and post-challenge insulin concentrations among women with PCOS, which, over time, may improve reproductive/endocrine outcomes.”Stripped of the jargon, what does this all mean? Since the root cause of PCOS in most cases is Insulin Resistance, a low-carb diet can help to improve your body’s response to insulin.With Insulin Resistance, the body becomes insensitive to the insulin it produces, leading to elevated circulating levels of insulin. This, in turn, causes hormonal imbalances, such as increased testosterone and other androgens (masculinizing hormones), associated with PCOS.
The hormonal imbalance leads to the symptoms many women experience with PCOS, such as irregular menses, excess facial and body hair, acne and brown skin patches and male-pattern hair loss. PCOS can prevent ovulation, making it impossible to become pregnant.
Elevated insulin levels also contribute to weight gain, as well as the formation of cysts on the ovaries, in part due to hormonal imbalances and also because the ovaries are highly sensitive to the influence of insulin.
Eating a diet low in carbs can lower your insulin levels and improve many symptoms of PCOS. The study also showed women who ate a low- carb diet reduced their triglycerides and testosterone levels, which are commonly elevated in women with PCOS. The low carb diet helped to decrease overall insulin secretion, improving Insulin Resistance.
Examine your diet today and start decreasing your carb intake gradually. The best way to get started is by cutting out high carb foods such as potatoes, bread, white rice, corn, pastries, cookies and tortillas.
A useful resource to check how many carbs are in certain foods is a carb counter such as the one found at www.carb-counter.org. This is an excellent way to get started on improving your health.Long-lasting dietary changes are difficult to make, so don’t be hard on yourself if they don’t occur overnight. Just remember to get back on track after any setbacks and you will soon be pleased with the results.
(1) Douglas CC, Gower BA, Darnell BE, Ovalle F, Oster RA, Azziz R.,
Role of diet in the treatment of polycystic ovary syndrome.
Fertil Steril. 2006 Mar;85(3):679-88. PMID: 16500338
I have found Dr. Kathleen DesMaison’s books very helpful in helping me wean off simple carbs – especially sugar. She has a great website http://www.radiantrecovery.com/. Dr. DesMaison details a 7-step program to help eliminate sugar and simple carbs from your diet. I follow the program for diabetics even though I am only insulin resistant.
Whenever I find myself slipping back to eating a high carb diet, I just go back to the 7-steps. Good luck!
Does anyone have a good diet to follow for PCOS? I will go on or do any diet. I tried Adkins and failed so bad. I am not afraid of exercise and will eat almost anything. Please help I will keep checking to see if any of you have any ideas or help. Thank You Jenifer.
Jennifer – My doctor put me on the South Beach Diet. I loved it! It was a diet that I could do WITH my family and children. They never complained or cried once. In fact they often request the “SB mashed potatoes” when we have guests over so they can try them too. Any other time I tried a diet I felt like I was punishing THEM for my health problems. It’s not just a “diet” but a way of eating. Unlike the Atkins diet this is flexible and livable. It uses the glycemic index and teaches you the differance between good carbs and bad so you don’t miss out on things like bread or pastas that so many of us are addicted too. It has helped my PCOS, my metabolic syndrome, and my triglycerides. I wish you the best of luck! – Sandy
Well I went to Borders this week and bought a book called “A Patient’s Guide To PCOS” it has a diet plan,excersise plan, and alot of information. I just started the plan today
Adkins is a very dangerous diet to go on and I dont recommend ever going on that sort of plan. Carbs are not evil. We really need them for energy. This book explains why too and why the effects of not having carbs can harm you. I wasn’t having enough carbs in my diet and I surly had some symptoms linked to not having enough. Good luck and let me know how it goes. MelodyRey@hotmail.com
will i ever be able to have my own baby?
What can I do to reverse my Insulin Resistence and PCOS symptoms. I have tried many things and nothing is working. What are some good sources of protien other then meat, peanutbutter, and egg. I have a hard time eating these things over and over. I need variety and am not sure what to eat. Please help, as I want to be healthy again.
Kristi
Hi Kristi,
I posed your questions to Dr. Ha Dang, ND of Insulite Laboratories’ Medical & Advisory team. Please see what she says below. – Your Editor
Dear Kristi,
Thank you for visiting the PCOS Support Blog.
I am glad to hear that you are motivated and looking for ways to reverse PCOS and Insulin Resistance.
If you’ve read the website, http://www.pcos.insulitelabs.com
you’ll see that the underlying cause of PCOS in most cases seems to be Insulin Resistance. With Insulin Resistance, the body becomes insensitive to the insulin produced by the pancreas, which leads to elevated circulating levels of insulin. This in turn leads to hormonal imbalances such as increased testosterone and other androgens (male hormones).
The increased testosterone is responsible for many of the symptoms of PCOS such as hair growth and abnormal menstrual cycles. Elevated insulin also contributes to the formation of cysts in the ovaries in part due to the hormonal imbalances and also because the ovaries are highly sensitive to the influence of insulin. In women with PCOS, the ovaries are over-sensitized to insulin’s effects.
The weight gain associated with PCOS is intricately related to Insulin Resistance. Losing weight helps to improve insulin sensitivity, and vice versa: becoming more sensitive to your insulin helps you to lose
weight. Unfortunately, people who have Insulin Resistance have a very difficult time losing weight.
Therefore, to reverse Insulin Resistance and heal PCOS, it requires a multi-faceted approach. One of the best ways to begin is by modifying your diet and beginning an exercise regimen, if you have not done so already. The dietary guidelines that we recommend are designed to help improve Insulin Resistance.
The dietary guidelines are basically to gradually reduce refined carbohydrates, which include bread, cookies, pastry, pasta, rice and sugar. These refined carbohydrates should be replaced with vegetables, which contain complex carbohydrates.
Be sure to eat at least 3 meals a day, plus snacks. We advocate a “whole foods” diet as much as possible which involves eating foods that are unprocessed and unrefined.
Primarily, your plate should have protein and vegetables on it. Eating out these days is easier than ever as so many restaurants offer “low carb” options. Another way of putting this is that you should eat greens and proteins at every meal with moderate intake of fruit.
Some other protein options besides the ones you mention include fish, poultry, nuts, seeds, and dairy (if you are not allergic to it).
Exercise is also an important tool in improving Insulin Resistance and thereby improving PCOS. Starting an exercise program should be done under the supervision of your doctor, if you are not
currently exercising. If you ARE exercising, keep it up! You are making good strides to improve PCOS.
The addition of specific nutrients and herbs are also important to help heal PCOS. To learn more about this please see the following link: http://pcos.insulitelabs.com/PCOS-Elements.php
I hope this helps. Please feel free to write in anytime with questions or concerns you may have.
Best,
Dr. Ha Dang, ND
Medical Advisor, Insulite Laboratories Research Team
DISCLAIMER: The information contained in this email
and the Insulite Labs website is for the sole purpose
of being informative. This information is not and
should not be used or relied upon as medical advice.
Always seek the advice of your physician, nurse or
other qualified health care provider before you
undergo any treatment, take any medication,
supplements or other nutritional support, or for
answers to any questions you may have regarding a
medical condition.
Thank you for the information and it is helpful. i have already started an excercise regimin using my elliptical trainer and I am rying to work myself up to 45min. for 4 days a week. I am also working on reducing the carbs in my diet.
Kristi
Hi-I have PCOS, but I was tested for Insulin Resistance and I didn’t have that. I am trying to get pregnant and tried Chlomid for 3 months, this didn’t work. I am currently taking metformin and have started the South Beach Diet and am increasing my exercise. Am I on the right track although my Dr. says I don’t have insulin resistance?
Thanks-Kareena
Hi Kareena,
Thanks for your question about Insulin Resistance.
I’ve asked Dr. Sari Cohen of Insulite Laboratories’ Medical & Advisory team for her thoughts. See below.
Your Editor
Dear Kareena,
Thank you for your question. I am curious how it was determined that you do not have insulin resistance. We at Insulite Laboratories like to see a fasting insulin test done to estimate the degree of insulin resistance.
The normal range of fasting insulin according to most laboratories is 0-20, however anything above 9 or 10 is starting to indicate insulin dysregulation. Some doctors also will perform a glucose tolerance test (GTT) and measure BOTH glucose and insulin at various time intervals before and after a glucose challenge. Just measuring glucose (blood sugar) is not enough to determine whether someone is insulin resistant or not.
Aside from lab values, other indications of insulin resistance are skin tags, acanthosis nigricans (dark patches on the skin), weight gain, and PCOS. Some women with PCOS do not yet have outright insulin resistance, however lab values indicate that they hypersecrete insulin and also their ovaries may be hypersensitive to the effects of insulin.
I am sorry that that Clomid has not helped you conceive yet. Increasing your exercise and reducing intake of refined carbohydrates are a great start in helping to improve your condition. You might also want to consider using the Insulite PCOS System, Kareena. You can read all about PCOS and the Insulite PCOS System at our website, http://www.pcos.insulitelabs.com.
I hope this helps! Please feel free to write back anytime.
Best wishes,
Dr. Sari Cohen, ND
Medical Advisor, Insulite Laboratories Research Team
DISCLAIMER: The information contained in this email and the Insulite Labs website is for the sole purpose of being informative. This information is not and should not be used or relied upon as medical advice. Always seek the advice of your physician, nurse or other qualified health care provider before you undergo any treatment, take any medication, supplements or other nutritional support, or for answers to any questions you may have regarding a medical condition.
Just some more protein ideas for Kristi. I’m a vegetarian, and I have some other ideas. Tofu, TVP (texturized vegetable protein)-available in most food coops/health food stores, seitan (wheat gluten, known as the “wheat meat”), beans, tempeh, lentils. These are ones off the top of my head. Quinoa is a grain that also has a high level of protein- for a grain. It’s quite amazing and tasty too.
Has anyone here tried the insulite system? I’m really trying to get into balance and would like to hear other’s experiences with it (the insulite system). I just started take bcp, but am seriously considering buying this product. What are some of the more negative aspects of this system as well? Is there anyone out there that has completed the system? Thanks
Ladies-
As I read all of your comments I find myself strangely excited, as I am not alone in all of the symptoms I have had for the past 5 years. My husband and I had been trying for 5 years to get pregnant, knowing I had PCOS. I was diagnosed with PCOS in 2003 and was put on Metformin. My endocrinologist said that I will find that Metformin will help regulate my periods, increase my fertility, and assist me in losing weight. I didn’t see those effects on me, which was quite frustrating, especially since I have been on it for 4 years. BUT, what did end up working was removing the stress in my life. As crazy as it sounds, the stress in my life was physically altering my periods and having other affects on my body. In January of 2006, I quit my job and literally 10 days later got my period (while still on Metformin). I was thrilled, as it was a step in the right direction. Once I removed the stress of my job I was able to focus on losing weight and making better choices. I then dedicated any free time I had to walking or getting on an elliptical. In 6 months I lost 30 pounds and was blessed with a pregnancy! I strongly believe that being on Metformin, losing the 30 pounds, minimizing stress, and exercising contributed to my pregnancy and reducing my insulin.
Unfortunately, at 5.5 months, I went into preterm labor and gave birth to a silent baby girl. I know I lost my baby BUT I do feel blessed, as I feel getting pregnant in the first place was a HUGE deal. I’m not writing this to get you to quit your job, as I know that is not an option for most of America. But rather, focus on what’s important, your health. Prioritize the details in your life, and you will see that many of the things that we stress over or think are a big deal, really isn’t.
I want you to know that it IS POSSIBLE to get pregnant and reverse PCOS. I’m back on track to try and lower my insulin, I’m on the PCOS System through Insulite Labs, and go walking for an hour 4-5 days a week.
My goal is to get pregnant again as soon as possible and be in the healthiest phase of my life.
Good luck to you all!
Vickie
Hi,
I have been suffering from PCOS since I was 15 years old, I am now 26. Over the years I have learned the only way to really control the condition is to limit carbs, excercise. I am try trying the Insulite Pcos system, anyone out there have any advice? I would love to hear the pros and cons? We can get through this I do belive one day there will be a successful cure for this condition.
I have been faithfully using Insulite PCOS system for 2 weeks now and eating so well and exercising and my scale has not budged – I know that this is a process but I get so frustrated with my lack of weight-loss that I could scream.
What am I doing wrong? What else can I do? There are not words to describe the frustration that this causes for me.
Hello J-Ro,
It sounds like you have been highly committed to the Insulite PCOS System guidelines. I’m sorry that you are frustrated.
I have asked Dr. Heather DeLuca of Insulite Laboratories’ Medical & Advisory team to respond directly to your questions. See below.
Hang in there and good luck!
Your Editor
Dear J-Ro,
I understand your frustration with not losing weight yet on the Insulite PCOS System. It sounds like you are doing all that you can to address PCOS and lose weight.
I will do whatever I can to help you through this journey to health.
How have you been feeling otherwise since beginning the PCOS System?
As you know, due to genetic variations and the severity of Insulin Resistance, each person on the Insulite System achieves results in different time frames. Some individuals get an almost immediate response while, for others, results take longer. Therefore, it would be difficult to give you an exact time frame of when you would begin noticing changes.
However, the majority of our customers do notice positive changes in the first month of being on the Insulite PCOS System. What most people report first is that their energy improves, they notice fewer cravings for carbs, and lose a little weight, if this is something they were struggling with before. Other customers report in the first few months that their menstrual cycles have become more regular and their acne decreased. However, we have had customers not notice much change for the first several months.
Scientific research overwhelmingly confirms the fact that a truly effective change in the body at a cellular level needs to be gradual. You did not become Insulin Resistant with PCOS overnight. Therefore, it is not realistic or safe to attempt or expect a complete reversal in a few days.
Also, please keep in mind that your individual history of dieting will impact your current attempts. We have noticed that for people who have dieted a lot in the past, particularly diets like the Atkins diet, it takes more time for them to see weight loss.
For those with a history of dieting and lots of weight loss and rebound weight gain, it is more difficult for their bodies to adjust their metabolic set point. In other words, perhaps your body is so accustomed to being at a certain weight, that your metabolism is readjusting itself to maintain it.
Did you know that research shows that the rapid weight loss is almost immediately followed by rapid weight gain? If you have been overweight for some time, your body recognizes that weight as its normal state. When you lose weight quickly, the body does not have time to habituate. It sees the rapid weight loss as abnormal and, once a diet is stopped, it makes an effort to get back as quickly as possible to the normal retaining of fat.
If I could have more information from you, I may be able to offer you specific help. I was wondering what a typical breakfast, lunch, dinner, and snacks are like for you and more information about your exercise regimen (type, duration and number of days per week).
This way I can see if there are any suggestions I can offer to help you! You can answer on this Blog or, if you would prefer privacy, please email me directly at DrHDeLuca@insulitelabs.com
You are already making a positive impact on your health; remember your hard work and commitment are making a difference. And although you may not see the results yet, they are happening. I am confident that you will notice positive improvements on the Insulite PCOS System. Like you said, 2 weeks is a very short amount of time and it is a process. We are here to support you in your efforts towards success.
Best Wishes,
Dr. Heather DeLuca, ND
Medical Advisor, Insulite Laboratories Research Team
DISCLAIMER: The information contained in this email
and the Insulite Labs website is for the sole purpose
of being informative. This information is not and
should not be used or relied upon as medical advice.
Always seek the advice of your physician, nurse or
other qualified health care provider before you
undergo any treatment, take any medication,
supplements or other nutritional support, or for
answers to any questions you may have regarding a
medical condition.
hello all,
I have been on Metphormin (4 pills) 500 mg x day. so therefor I am taking 2,000 mg a day of Metphormin. I have been on it since last year 2006 in October. Since then I have had 2 cycles my last was in Feb. I haven’t had another since. I have been trying to get pregnant for about 4 years now. Had one false pregnancy and been unsuccessful. I have numerous symptoms from the Med. (naussea- vomiting- headaches-numbness in arms and legs-weakness).I havent lost any weight and I still trying to figure out if I am taking too much of the meds. My doctor stated that I will continue to have those symptoms, but it will eventually go away. I have yet to see that happen.
wanda
Can anyone in the UK, Scotland in particular help me with my dieting as I detest cottage cheese and cannot quite get to grips with the carb thing.
Wanda those are very serious side affects and your Dr should be making sure you dont have the side of affect called lactic acidosis. Considering your side affects are so bad your dose should be lowered. Sometimes I have some bad side affects and I cut my dose so my body can adjust some. Sometimes it just can not handle the high doses. The numbness that you are having really needs to be looked into more. Good luck and let us know how you are.
Hi Fiona,
We are sorry to learn that you’re having difficulties with the nutritional suggestions and recipes in the
Insulite Guide. This is helpful for us to know – we’ll make them more international next time we revise the Guide.
In the meantime, there is a terrific PCOS organization in the UK called Verity. Do you know of them? Their web site is:
http://www.verity-pcos.org.uk/join.html#support-
I’m sure they can assist you with food recommendations for the UK.
Additionally, Insulite has a Medical & Advisory team that provides complimentary guidance and information to all women with PCOS, not just Insulite Customers. Why not drop them an email at info@insulitelabs.com – they would love to help.
Please write in again and let us know how you’re doing. We wish you good luck.
Your Editor
PCOS Support Blog
Dear Fiona,
Thank you for contacting Insulite Laboratories. I am sorry the Nutrition Plan did not work for you.
Our goal is to have our customers eat a whole foods, low carb diet. In other words, concentrate on foods that are fresh and unprocessed, organic when possible and affordable.
In general, if you can stick with a diet primarily based on a variety of fresh vegetables and also some lean protein (like fish; free range, organic chicken; organic, grass-fed beef; venison and other game animals; buffalo; lamb, etc.), you are on the right track.
We recommend that you get most of your carbohydrates in the form of green vegetables which means adding more green salads, broccoli, spinach and dark leafy greens such as chard.
Avoid processed, refined carbs like pastries, cookies (biscuits), pasta, breads, etc.
Please let us know how we can make the Insulite PCOS System work for you, Fiona. We are committed to your success with this program!
Best wishes,
Dr. Sari Cohen, ND
Insulite Laboratories Medical & Advisory team
DISCLAIMER: The information contained in this email and the Insulite Labs website is for the sole purpose of being informative. This information is not and should not be used or relied upon as medical advice. Always seek the advice of your physician, nurse or other qualified health care provider before you undergo any treatment, take any medication, supplements or other nutritional support, or for answers to any questions you may have regarding a medical condition.
Awesome Post. My compliments to the author.
——————————–SIG———————————-
Salvia
Salvia Divinorum
I too am frustrated on the whole weight loss thing. Is there anything else that someone can do to help me with this? I’ve read the whole website and I understand that I need to change my diet and increase my exercise, but it is hard! I need more support or ideas or something to help me! I tend to start big, and then fail within a week or so. It seems I just need to start with one lifestyle change and then move on to another, but where do I start?
My OB suggested that I may have PCOS 5 years ago but I was never tested. My symptoms include: No menstrual periods (I’ve had only a handful of periods my whole life), frequent yeast infections, excessive hair growth, acne, odd levels of liver protein and an obvious insulin resistance. I am not overweight nor do I test high in blood sugar screenings and I have abundant energy. I had major fertility problems for years. On the advice from a friend, I asked my doctor if I could try Metformin (Glucophage) instead of his suggested Clomid for fertility. After 6 months it worked! I had a baby girl.
I’m writing about my life with PCOS as I have had a recent development in treatment. With much research, I’ve learned that there is an obvious relationship with PCOS, sugars, insulin, male hormones and yeast. I cut out carbs and sugars from my diet for 2 weeks. It was awful. I’m not a sweet tooth but love bread and chips above anything else in the pantry. But, I cut them out. I also love to drink wine. I cut that out too. After 2 weeks, I reintroduced whole grain/high fiber foods but still limiting my bread. What I found is after 4 weeks I got a period! A real period that was not brought on by birth control pills or insulin regulating medication. I also noticed that my acne was reduced, no yeast infections and I didn’t need to tweeze or wax as much. It was the coolest thing actually seeing how I could control my own menstruation and other symptoms myself with my diet.
For those of you who enjoy a drink and the end of the day like myself, I have a tip. I found that I can have a Dewars and soda with a twist. It hasn’t any sugars and is low in carbs. It’s a little harsh at first but after I got used to it, it’s great. I can still socialize with integrity at cocktail parties and dinners and wind down from a stressful day without pumping full of sugars.
The hardest thing to do is to quit carbs; I suggest doing it cold turkey. After a few days to a week the cravings go away. I find myself looking at my husbands pile of hash browns and cringing with jealousy. But! The thought of jeopardizing my PCOS-free life puts me back on track. I feel like a normal gal for once in my life.
I was wondering if the South Beach diet was a great diet to go on, if you have been diagnosed with PCOS. I am about to go on the diet, but i just found out that i have PCOS. I have tried weight watchers and failed same with atkins. I am pretty sure the SB will be ok but i would like to know if anyone has any recommendations. I am confused my doctor referred me to a nutrionist, but i wanted to start this diet like i had planned this weekend.
Hello Jennifer,
Thank you for contacting our PCOS Support blog. I am so glad you found us.
The South Beach Diet might work well for you. I know a little about it. They recommend lower carb intake as well as Insulite Labs does in our Nutrition Plan.
I can tell you what we recommend for our clients. We advocate a “whole foods” diet that is low in carbohydrates. A whole foods diet is one that stresses fresh, unprocessed, and unrefined foods.
These high carbohydrate foods should be minimized or avoided by GRADUALLY cutting down on their intake: potatoes, bread, pasta (noodles, spaghetti), rice, corn, buns, pastries, pizza dough, cookies, and tortillas. Some better choices would be whole grain, low carb bread (1 or 2 slices per day at most); low carb tortilla; whole grain crackers like Wasa or Ry- Vita.
You can also use websites like http://www.fitday.com or http://www.carb-counter.org to check the carbohydrate content of foods.
Eventually, the goal is to eat about 60-80 grams of carbs per day, but getting to this point should be gradual. To successfully conquer carbohydrate addiction, the key is a gradual, consistent tapering. We don’t advocate stopping all carb intake suddenly, and switching to an all-protein diet. Rather, we recommend that you gradually reduce your carb intake. This will not feel like a shock to your system, and your efforts won’t be sabotaged by strong cravings.
Before long, you’ll hardly crave carbs at all. Also, this slow reduction might be easier for your family to tolerate.
Remember: When you change your diet gradually, you allow your brain to revise neural networks that support your high-carbohydrate consumption. This yields lasting behavior change that enables you to leave unhealthy eating habits behind permanently. When we recommend reducing your carbohydrate intake, we want you to replace refined carbs with vegetables.
Also, it’s important to eat carbohydrates with other foods (protein and fats). This prevents insulin spikes and keeps your blood sugar stable – which means, among other benefits, you won’t get hunger pangs.
Don’t eat your daily portion of carbs all at once! Instead consume carbs gradually, throughout the day, while also eating protein and/or fat. You will probably feel better when you do this. For example, eat slices of apple with cheese or peanut butter.
I hope this information answers your questions. Please don’t hesitate to contact us again with any further questions or concerns at myhealth@insulitelabs.com or through this Support blog.
Best wishes,
Dr. Nicole Kellum, ND
Medical Advisor, Insulite Laboratories Research Team
DISCLAIMER: The information contained in this email
and the Insulite Labs website is for the sole purpose
of being informative. This information is not and
should not be used or relied upon as medical advice.
Always seek the advice of your physician, nurse or
other qualified health care provider before you
undergo any treatment, take any medication,
supplements or other nutritional support, or for
answers to any questions you may have regarding a
medical condition.
Hey Everyone
I just became a member of this forum
Great job by the admin, mods and seriously every member around.
Yesterday I read that there is a treatment for diabetes on http://www.healthcaredaily.org
Is this way of curing diabetes mentioned actually true, If so I should have found out earlier! The website http://www.healthcaredaily.org looks legit
Could you someone tell me if this healthcare information is for real?
Thanks a lot
Giffigdup
Hi Giffigdup,
Thanks for writing in to our support blog and for your compliments – much appreciated!
We can’t really comment on medical advice provided on another web site. However, if you are in need of information on diabetes, here are two helpful sites:
http://www.diabetes.org/
http://www.diabetesmanagement.insulitelabs.com/
Plus, a very good diabetes blog is:
http://www.diabetesmine.com/
I hope these are helpful to you.
In good health,
Catherine L, Editor – PCOS support blog