Does the Keto Diet work for PCOS?
Polycystic Ovary Syndrome has various clinical characteristics such as obesity, infertility, cardiometabolic issues, inflammation, and insulin resistance. One of the goals of health improvement for women with PCOS is to address the condition through nutrition therapy.
You probably have already heard that the Keto diet is the weight loss revolution changing lives for weight loss. Maybe your sister, cousin, or friend has found great success with the diet and you’re wondering if it will work for you. But as we know it’s a bit more challenging to lose weight with PCOS. Is the Keto diet the answer?
The Ketogenic Diet (Keto Diet) has traditionally been used as a treatment for children with epilepsy. It is a high-fat diet that eliminates carbohydrate foods, including fruits and vegetables. A typical meal for breakfast, lunch, or dinner could be eggs, heavy cream, cheddar cheese with nuts, bacon, and sausage Its main goal is to use fat as the main energy source form that affects the nervous system positively for these types of patients. More recently, women have used the keto diet as a form of nutrition therapy for weight loss. The diet has been shown to help with weight loss over a short term however studies have shown that it is not a sustainable long-term treatment for women with PCOS. Eating meals high in saturated fats, such as in the keto diet, can have negative effects on the cardiovascular system and can be a high risk for heart disease, and stroke, especially in women with PCOS.
It is recommended that women with PCOS consume a diet high in macronutrients (carbs, fats, and protein) and micronutrients such as Vitamin D, omega 3, B vitamins, fiber, and inositol to help with weight loss, regular menstrual cycles, and hormone balance. The keto diet eliminates carbohydrate foods including fruits and vegetables that contain these vital nutrients. The overall goal of managing PCOS is to be able to maintain a healthy lifestyle that improves hormone health. The keto diet does not contain adequate amounts of nutrients to maintain mental clarity, gut health, or overall energy over a long-term period. So, what’s the answer to managing your weight with PCOS? Studies have shown that the plant-based, high-antioxidant Mediterranean Diet can help manage lean PCOS as it is high in whole grains, fruits and vegetables, olive oil, fish and poultry, and low in dairy. As for obese women with PCOS, studies show that a calorie deficit adequate nutrient approach that includes inositol can promote weight loss improve insulin and testosterone levels, and improve menstrual hormones.
The body should be nourished meaning eating a variety of foods that contain nutrients to manage PCOS properly. This does not mean you can never eat fast food or sweets but a variety helps ensure balance. Start small by drinking more water or adding 1-2 fruits and vegetables into your diet daily. Make it fun by trying new recipes that incorporate new foods. Smoothies are a fun way to get more variety in the diet and usually take less than 30 minutes to prepare! Also, consider other lifestyle factors. Diet alone is not the only treatment for PCOS. Things such as sleep, plastic use, endocrine disruptors, and exercise all play a part in managing PCOS and other hormonal issues.
There is no universal treatment for PCOS, so a custom approach is necessary. It requires a personalized approach to address nutrition, supplementation, and the environment. If you’re ready for a customized approach to managing your PCOS, let’s chat over a Clarity Call!
References
Xenou M, Gourounti K. Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica (Bucur). 2021 Sep;16(3):516-521. doi: 10.26574/maedica.2020.16.3.516. PMID: 34925611; PMCID: PMC8643565.
D'Andrea Meira I, Romão TT, Pires do Prado HJ, Krüger LT, Pires MEP, da Conceição PO. Ketogenic Diet and Epilepsy: What We Know So Far. Front Neurosci. 2019 Jan 29;13:5. doi: 10.3389/fnins.2019.00005. PMID: 30760973; PMCID: PMC6361831.
