So I've been reading "The Dietitian's Guide to Polycystic Ovary Syndrome" by Angela Grassi.
I tried out some of the suggestions. I'm amazed just a few days in how my appetite regulation is "waking up" and I can actually feel full/stop eating.
Though a bit pricey, I recc. the book to others, but for the quick basic summary I retyped it below. The book also includes exchange lists for varying calorie levels to fit this summary but it's too many to type.
They are on pages 203-206 and can be previewed at amazon in the "look inside this book" link under the book cover image.
SUMMARY OF RECOMMENDED DIETARY GUIDELINES FOR THE TREATMENT OF PCOS
- Consume a variety of foods
- Carbohydrate intake should be reduced to approximately 35-40% of total daily calories
- Almost all grain products should come from whole grains
- Avoid sweetened beverages
- Eat every 3-5 hours
- Protein intake should be approximately 15-30% of total daily calories
- COnsume lean protein with all meals or snacks
- Daily fat intake should be approximately 35-45% of total daily calories. This includes no more than 7% of total daily calories coming from saturated fat. Trans fats should be eliminated.
- Up to 20% of daily calories from monosaturated fatty acids and up to 10% of polyunsaturated fatty acids
- Consume fatty fish (up to 12 oz per week)
- Consume a minimum of 25 g of fiber each day
- Limit sodium intake to less than or equal to 2300 mg a day
- Vitamin D supplementation of 1,000 IU daily
- Consume soy products on a regular basis
- Engage in daily physical activity