PCOS/Insulin Resistance Support - PCOS Daily Food Dairies

Would anyone like to post their daily food intake here in the PCOS forum? I have been on The Insulin Restistence Diet, and "Linking-and-Balancing" my carbs. And so far I have NEVER seen such a quick difference in my tummy. My tummy has gotten really bad and flabby over the last year, a total shock, and this week it had gone down considerably. You guys don't have to be on that diet but I thought if we kept track of our eating and our carbs it would be great support. We can also post meal ideas for keeping our insulin in check. :)

I was dx'd pcos when I was 21. I was a borderline and then confirmed gestational diabetic with my pregnancies. I have been watching my calories in order to lose weight. What I am realizing is that even if I am eating whole grains... my body does not respond very well to carbs.
My glucose levels are ok now. But, I am at great risk for IR and diabetes. I would like to get a handle on healthy living now, before I am in big trouble.

Soooooo, yes, I'll post here!

Yeah I realized too that my body doesn't like carbs, but then I realized I was eating too much at once. If I keep the grain carbs (anything from bread, pasta, potatoes, ... even whole grain) at or under 30g per 2-hour period and linked with protein, I lose weight! And I also don't feel insane cravings. Like, I used to just be hungry all the time, and Atkins left me depressed and on the verge of tears from having NO carbs.

Nice idea! I can't promise how soon I will post, but I am going back to a good carb plan. I have the Carb Conscious Vegetarian, and after I make out a menu plan and get back on this track, I'd love to share daily menus! It will help me stay on track, and hopefully give somebody else some ideas.

I'm gonna go back to being veggie, too! I'm curious about how you can be low-carb veggie... that's what I need.

I love me meat. But also love the world friendly animal friendly veggie lifestyle. DH and I both lke the idea of veggie ...

Following Dr. Furhman's "Eat To Live" plan:

B~ 2 apples, 1 pear, 1 orange (chopped together with cinnamon)
L~ salad greens, 1 can kidney beans, 2 tbsp Bragg ginger dressing (olive oil based)
S~ Larabar, 1 handful cashews

This is a fantastic idea! I am still so unsure of which way to go for weight loss. I've heard that PCOSers are supposed to be low carb, but I'm not sure that I can honestly do Atkins for the rest of my life. Besides, I do the cooking and meal planning for Dh and I and he's a diabetic that had a heart attack 1 years ago, so I don't think Atkins is the best plan for him, either. I tend to eat too many "junky" foods on Weight Watchers b/c they fit in with the points and I don't lose much. I've thought of trying South Beach, but not sure if that's too limiting... so on, so on. Bottom line: I NEED HELP and I need to get myself on some lifestyle changing-weight loss program. I would love to add my daily menus (starting Monday) and get ideas from the rest of you. Thanks for a great idea!!!!

Hi Andrea! There are varying opinions on what diet a PCOSer should follow. Some pros suggest low carb, some good carb, and there are also studies that say just cut calories and exercise more without consideration to carbs. If you do not want to restrict your carbs in any certain way, then don't. If you are able to lose weight, great! If not, then start making changes to the carbs and see how it works for you. Maybe you are lucky and don't have to drop carbs. :)

One thing is for sure, once you lose the weight then you will most likely have your IR under control. Weight loss is the best remedy!

Jennifer- Thank you for that advice. Once I start to decide on one plan, then I hear something about some other weight loss plan. I get SO confused as to which way to go. WW was working for me, but I have to agree with my husband...he says that if it seems like if I'm not losing fast enough then I ditch that effort in search of the next plan. I honestly think that if I spent as much time just watching what I ate in general as I did researching diets I'd actually be in pretty decent shape!!:lol: Realistically, I know that it did not take me overnight to gain it, but somewhere deep inside (I have to admit) I want if off that fast, lol.:tantrum:

I'm gonna go back to being veggie, too! I'm curious about how you can be low-carb veggie... that's what I need.

It's simple for vegetarians, a little more complicated for vegans, but even that is possible! That is what I am doing right now! ;) http://www.3fatchicks.com/forum/showthread.php?t=138330

rebelridergirl I'm in the same boat I obsess over the newest in diet instead of focusing on eating well. I always do good at weight watchers but fall of the wagon because I lose slow.
I never realize even if I lose a pound a week that's 52 lbs a year. I'm always looking for the fastest easiest way. And that's what doing me in!

I don't know about the insulin resistance diet but I know my dietitian created mu diet plan knowing that I do have low insulin resistance and POCs. I am also prescribed Glucophage (3 times a day after eating, 500g). Is anyone else prescribed this medication?

Hi Ladies,

I was diagnosed with PCOS 10 years ago, and have tried most things - Atkins, Insulin Resistance, Carb-Addict, The Zone.. I find that when I start something, it is with a vengeance - then 2 months down the road, I will go back to the old ways of snacking between meals, craving sweet stuff, the rest is history. It's back to the old weight and PLUS some.

These days, I have decided to not stress so much about food. Since adding metformin (850mg x 2 times a day,) and taking whey protein post resistance training, I have less food craving.

Today was a really good day for me :) -
I had a banana and 2 scoops of whey protein with water half an hour before workout.
I did 40 mins resistance, then, 30 mins interval training on the treadmill (2 mins walk and 2 mins run intervals.)
Post workout, I had another 2 scoops of whey protein with water, some fruits and 2 hard boiled egg whites.

Lunch - ok, ok.. I had Kung Pao chicken and salad (a little rice).

Then for snacks more fruit and a small carton of low fat milk.

It is nearly 7pm now, will probably have grilled fish with some salad for dinner and stop eating by 7.30pm.

Bed by 10pm.

So, yes, today is a good day :o)

I have bad days too.. but generally I try not to exceed 1500 cals a day, so if I choose to splurge on something, it will just minus those calories from the 1,500 and have less to eat for the rest of the day, or I will work harder at the gym and reward myself with the bad food :)

But on Sunday - ALL BETS ARE OFF! I eat whatever I want, but control the portion, for example, if I want a Snickers bar, I will buy a fun size one, instead of the big one.

It is a long journey though and some days, I just want to slide back and have those crisps and drink a can of coke...!

Pretty Lady,

Yes, I am on Glucophage (Metformin) 850 mg twice a day.
It helps me with food cravings, I am not plagued by the need to snack as much as when I don't take it. I do have "some" side-effects in terms of gassiness if I eat too much of a bad thing - but generally, no sugar cravings since I have been on it. :)

Lol probably this explains why I spent the last week not thinking of chocolate. As for the gas and stomach thing, yeah. I went down to a pub and had 2 cocktails only (quite sugary ones) and I was regretting it for the next 2 days. ^.^

I read in The Patient's Guide to PCOS that women who become thin while having PCOS must eat considerably less than normal thin women. It even says that you may need to go as low as 1,000 or 1,100 calories a day, since PCOS'ers are such a different breed. I have actually been doing this (eating 1100 cals a day or less) and lemme tell you I've felt GREAT. I haven't had caffeine in the A.M. in an entire week, no matter how much sleep I get. Yes, I get hunger pangs, and I acknowledge them, then they go away in 20 minutes or so. The only time I eat is if I feel dizzy, and that's usually from something I ate that I wasn't supposed to. And knowing I only have 1100 cals to eat makes me very picky about what I do eat. Instead of reaching for a Larabar (190 calories, very healthy) I'll reach for 2 peices of fruit b/c I get more full on less calories.

Also, even if you're low carbing, any amount of food over 300 calories at once will raise insulin levels. Have you ever seen thin girls eat? I went out with my roommate and her friends last weekend (they are all size 2's and 4's) and they ate about 2 peices of bread before dinner (they were starving by the time we sat down) then ate about 3/4 of their veggie-pasta meal. I also talked to my mom about it (she's naturally a size 0-2) and she said she's always a little bit hungry b/c she hates the feeling of being too full.

I don't know about anyone else but I'm tired of worrying about how much I want to eat in front of other people or seeming like a pig. The naturally thin girls have it down. They eat just enough then are done. And I've been doing this for the last week and I feel wonderful! It's like this feeling is better than the full feeling. I guess I've found a new 'high'?

Today so far:
B~ 1/2 canteloupe; 1/2 toasted pita bread
L~ 3 cups arugula; 1/2 cup lentil beans; 1tbsp olive oil; vinegar

Oh yeah, I've been jumping out of bed every morning to make my 6am bootcamp workout, instead of crawling out of bed, dreading the alarm. I am amazed. Who says eating less slows your metabolism??

So anyway, I read "Eat to Live", "The Patient's Guide to PCOS", and "The Longevity Diet" to come to this conclusion. I"m not saying it's for everyone but it doesn't hurt to try.

I was told that I have PCOS, but I don't like how the meds made me sick so I haven't been taking it. However, the doctor told me to try MRC as a diet. She said that many PCOS women need low carb, low cal diets. That is what this is. Just like Michelle; I do not get many cals. I sit around 900-1100.

B - 1 egg, 1 oz cheese on 1 slice of 40 cal wheat bread with a 60 cal Protein drink
L - 4 oz Bison Sirloin Steak on 4 oz seasoned Spaghetti Squash with a smoothy made from 60 cal protein drink and frozen pineapple and peach
S - 4 oz chicken with 4 oz Green Beans and 1 slice of toast with 5 sprays of ICBINB

I will have a Diet Hot Cocoa Protein Drink as a desert later tonight before going to bed.

This is pretty normal for me. If I stay like this I feel good, but will need to add some food as I am upping my exercise.

Lol probably this explains why I spent the last week not thinking of chocolate. As for the gas and stomach thing, yeah. I went down to a pub and had 2 cocktails only (quite sugary ones) and I was regretting it for the next 2 days. ^.^

Please read your medication insert - it is dangerous to drink while taking Met. You have to say goodbye completely to the alcohol while on these meds. The meds are hard on the liver and alcohol can greatly increase your chances for lactic acidosis, which can be fatal.

Congrats on the weight loss, Jewelie! Did you lose it all on MRC?

Gluc made me sick, too. :barf:

Hi Everyone! I thought that I'd better post my last 2 days worth of menus.

Michelle- I read The Patient's Guide to PCOS, also and found it quite fascinating. I really like the meal suggestions as most are things I could/would eat daily. I felt AWESOME when I was doing it too and I was never really starving if I stuck to the meal recommendations 100%. Good luck!

I've been doing WW the past few days because I needed to do something and I have to say I'm a bottomless pit!! Thats my fault though, I eat WAY too much carby foods and not many healthy ones.:(

Monday(I'm allowed 34 points for WW)...I totally over-ate!!!

B- Kashi Go Lean Crunch, cup of fatfree milk (5)
L- Pb&J sandwich on light WW bread (5), Baked Doritos (2), Light Yogurt (2)
Snack- Canned peaches w/Spenda (1), shared some chips with Dh (3)
D- I ate 4 pcs of Papa Murphys Delite pepperoni :mad: (16), salad with FF dressing
Snacks later- (not all at one time) Weight Watcher chocolate (1), SF Jello (1), and a Fiber 1 chocolate bar (2)

Gosh darn that's alot! Grand total of 41 pts!!!!!!! Used 7 flexies. :(

Tuesday-

B-Kashi and milk (5)
L- PB&J (5), pineapple (2), Baked chips (2), 1 cup milk(2)
S at work- WW chocolate (1)
Snack at home- baggie of pretzels (2), 7 turkey pepperoni (1)
Snack before dinner- 1/2 cup lowfat cottage cheese (2)
Dinner- 2 low fat little bits of cheese grilled cheese sandwiches (7), more Baked Chips(2)

Ugghh...31 points today. I still have 3 points, but that's alot of food and not good quality food either:mad:. No veggies at all, which is very unusual for me.

I guess that's one of my problems with WW, I take full advantage of eating whatever I want as long as it fits into my points. While that may not be a horrible thing for a "normal" woman, for a woman with PCOS it's probably not a successful way to lose weight. I'm not too sure what I should do...

Hope you're all having better On Plan days!!

Congrats on the weight loss, Jewelie! Did you lose it all on MRC?

Gluc made me sick, too. :barf:

All the weight in my signature has been with MRC....I lost nearly 22 pounds before that. If you look in my profile the before is at 230 and the after is at 166. I have gained 2 pounds the last week due to TOM, but it will come back off. I have had great success with MRC

Please read your medication insert - it is dangerous to drink while taking Met. You have to say goodbye completely to the alcohol while on these meds. The meds are hard on the liver and alcohol can greatly increase your chances for lactic acidosis, which can be fatal.

OMG thank you Jennifer. I had no idea! You would expect my doctor would advice me no to take it with alcohol ever. :(

Well no biggie. It didn't kill me and I am never going to have alcohol again, which is ok with me as I rarely drink it anyway. Lol my English friends here are gonna so sympthetic. They always think that not being able to drink alcohol is the worst thing it could happen.

Thanks again for bringing to my attention. Many :hug:

What is MRC?

Yesterday I hit 1100 cals right on target, and was even able to go to Starbuck's with my boyfriend for a little treat!!

B~ 1/2 canteloupe; 1/2 toasted pita (dry)

L~ arugula greens, 1/2 cup lentil beans, 1 tbsp olive oil

S~ medium skim latte (no sugar), 1 Starbuck's biscotti

D~ 1/2 block tofu sateed with onions, olive oil, mushrooms, and 1 cup couscous

I love eating less and feeling some hunger. I have more energy. It was hard that first day fetting started but now I feel awesome.

Hi all,
Michelle, I have not been so successful in posting my menus but I am reading everyone's posts and learning quite a bit. Thanks for starting this thread.
Kitty

What is MRC?

Yesterday I hit 1100 cals right on target, and was even able to go to Starbuck's with my boyfriend for a little treat!!




Congrats on sticking with your goal. MRC is Metabolic Research Center. It is a diet center. There is one on one consults.

My food today

B- Oatmeal pancake made with cottage cheese, egg and oatmeal and 1 grape protein drink
L- Shredded Chicken Breast lettuce rolls with 2 T no cal no sugar ranch, 3 oz steamed green beans and a Orange Protein Smoothy made with frozen pineapple and peach

for supper I will be having Melba breaded cod....baked with roast veggies. Then I will have my hot cocoa protein drink before bed. This is the plan

You are all doing really great! Keep it up!

So far, I'm making better choices today. I will post my menu later!

Wow Ladies,

1100 cals a day! I didn't know we could go that low. Have heard about the "thrifty genes" among people with PCOS, but you know how most practitioners advice against going lower than 1500 cals a day. Great to know that I can eat less than what I have been forcing myself to eat - was afraid of messing up my metabolic rate.

Will work on the lower cals.

Yesterday I did the fasting cardio workout first thing in the morning. It was tough towards the end *phew* as I felt my legs turning to lead when running the last set.

The rest of the day was:
Whey protein shake post workout + peanut butter on 1 slice of low GI, wholegrain bread. 1 banana

Lunch: Half portion of spicy thai soup with noodles and organic wheatgrass juice.

Snack: 2 fruit

- Before bedtime, tea with lemon and honey.

Sigh, was in a meeting till rather late, and it was past my cutoff time for dinner (I stop eating after 7 pm) ... I did feel rather hungry before bed, but I was too tired as did not get home from work till nearly midnight. So no problem sleeping :)

Today will try to fit in more food earlier part of the day as I have a gym session scheduled at 4.30pm - 6.00 pm and a meeting with colleagues based in US and Europe at 8pm my time. Heaven knows what time that will finish!

My really packed schedule was my downfall as I have conference calls late into the night and at the end of it, I would wolf down fast food and go to bed!
These days, since the "No Food past 7pm" rule, I have had to be more disciplined about planning my mealtimes. It felt funny initially going to bed not feeling full. Now, am able to sleep even if I feel hungry.

Good luck to everyone today, and may we all have a great food day!

"1100 cals a day! I didn't know we could go that low. Have heard about the "thrifty genes" among people with PCOS, but you know how most practitioners advice against going lower than 1500 cals a day. Great to know that I can eat less than what I have been forcing myself to eat - was afraid of messing up my metabolic rate."

"Experts" have been telling me for years to EAT enough calories, nothing lower than like 1500. It's NEVER worked for me!! Then when I read that PCOS women are different and need to eat lower calories than normal thin women, and I was kinda like 'duh'. Plus, using common sense, look at my mom. She's semi-PCOS, been thin her whole life, and eats on average 1000-1200 cals a day naturally. My skinny friends never eat a ton either. Me, on the other hand, can down half a large pizza plus dessert. So I realized this is what I have to do. Sometimes I'm hungry, but for the most part, surprisingly, I'm not!!! :carrot: And I like this new feeling! Plus it forces me to choose high-fiber produce when I'm ravenous and only have a few calories left for the day. Now, on the weekends I do allow myself to go over a little bit. But it's definitely not like it was before, with my weekends being total free-for-alls!

Oooh triumphant story! Last night I finished my 1100 calories with a veggie burger pita pizza (so good!) and my boyfriend said he wanted to get a Cold Stone Creamery sundae. I said NO WAY ARE YOU BRINGING THAT BACK HERE! But then I thought about it, and I really wasn't hungry, or craving ice cream. So I changed my mind. He went out and got the birthday cake sundae, medium size. It was oozing with sprinkles, whip cream, brownies, and caramel. And he sat right next to me and ate it, and all I did was ask for a smell. My mouth was not watering at all, and it smelled okay, but that didn't trigger any cravings. I was so proud of myself! A perfect low-cal day not ruined!!! :) (I did tell him we were going back this weekend though for my cheat meal.. I'll get lowfat ice cream!)

Yesterday's meals:
B~ 1/2 canteloupe
L~ arugula greens, 2 tbsp olive oil, 1/2 cup lentil beans, small apple, small orange
S~ 1 Wasa cracker, 1 tbsp hummus
D~ 1 wheat pita, 1/4 c tomato sauce, 20z veggie 'cheese', 2 veggie burgers

Total: 1109

This morning I went to bootcamp at 6am and was sooo not energetic. I really struggled the whole way. Hopefully tomorrow morning will be better!

Michelle,
Do you mind if I ask how much exercise you get in? I am having some trouble lately with being hungry since I upped my exercise and was wondering.

I am also hypothyroid and was bawling yesterday morning when I washed my hair and 6 big hand fulls of hair fell out. Dr. said it could be the thyroid, but it could be the stress I put on my body exercising too much and not getting enough cal intake. So we have an appointment next week to check everything again.

Anyway
today's meals:

b: Fried egg sandwich : 1 egg, 1 oz cheddar cheese and 1 slice 45 cal bread
s: Chocolate Mini Crisp Protein snack
l: 4 oz chicken breast, 4 oz green beans with 1/2 oz cheddar, Orange protein drink smoothy with frozen pineapple and peach
supper: will be eating out. I am getting a ceasar salad at Wendy's. No croutons, no dressing (I will bring my own 0 cal 0 sugar Ranch)

Snack before bed will be hot cocoa protein drink

My boys have a program tonight so this may change a bit, but....tis the plan.

I work out about 4 days a week, although I attempt to work out about 8 or 9 times per week (sometimes double a day... like 1-hour bootcamp session in the a.m. then either horseback riding or a short run in the afternoon- but doesn't always happen!). I actually think if I made it to every work out I wanted to do I would need to up my calories to maybe 1300 or so. But I will see how I feel when I do up the work outs. So, this might be the case for you.

Now, I'm no nutritionist or anything, but I have had immense success with MSM supplements for my hair. My hair is growing in thicker and stronger- I never had large clumps fall out, but my crown was very thin, and now it's definitely fuller. I buy (online) Rich's MSM in powder form but I think I'll switch to the pills since it tastes so bitter. I've only ever tried Rich's brand since MSM in it's purest form is supposed to sink in liquid, and anything else that floats is full of fillers (?)- that's just what I read. MSM is a natural sulfur that is an essential nutrient to the body, and most of us are deficient since our produce is mostly not watered by rain anymore, but by man-made irrigation systems, or something. I know my Trader Joe's sells MSM pills- I don't know what quality they are, though.

It's a rainy Monday here in Philadelphia and I'm feeling SO blah!!! I am convinced coffee is the devil. I COULD NOT get out of bed this morning, so I forced myself to, and just downed like 4 cups on an empty stomach in front of the news. It's now 3 hours later and I'm shaky, dizzy, and can't think. I even ate breakfast an hour ago. It's like, I know caffeine does this to me, but I feel like I can't get up or think without it- even when I wean myself off it. Ahh well- I'll figure it out!!

I had a disasterous weekend!! It involved 4 days (started Thursday night) of pizza, ice cream, mac n' cheese, grilled cheese, and a milkshake. I don't know what happened- it's like my tastebuds just went off (and the boyfriend didn't help, lol)

Well, it's a new week and I'm back on the wagon!! And I'll be sure to get in extra workouts, MORE strength training to shock my metabolism, and planning for a better weekend this time.

I hope everyone else survived the weekend a little better?? ;)

I hope everyone else survived the weekend a little better?? ;)

Hey Michelle, there is a weekend warrior thread-- it's in featherweights, I think. I use it and it really has a positive impact on "staying OP" during the weekends. :dizzy:

Check it out! :hug:

Oh yeah I just saw that- thanks! That's great motivation to keep the weekends clean :) I am usually great on weekends, but I have no clue what happened the last 4 days!

Today's foods:

B~ 1/2 cup irish oats, 1 egg, 1 egg white
L~ 1 cup arugula, 1/4 cup beans, 1 tsp olive oil (basically, I ate 1/3 of my salad)
S~ 4 walnuts, 4 cashews
D~ wheat pita, 2 tbsp sunflower butter, 1 tbsp ground flaxseed

I read in The Patient's Guide to PCOS that women who become thin while having PCOS must eat considerably less than normal thin women. It even says that you may need to go as low as 1,000 or 1,100 calories a day, since PCOS'ers are such a different breed.
that sucks.. I hate eating like a damn bird and would not want to do this my entire life. blah!