For those who prefer exchanges... here's the one from
Hormonal Balance book by Scott Isaacs and Neil Shulman
PCOS, insulin resistance, hyperthyroid and many other hormone imbalances are mentioned in the book.
WEIGHT LOSS EXCHANGE PATTERN- Vegetables 5 - unlimited
- Fruit* 5 - unlimited
- Milk 0 - 3
- Starch 0-4
- Protein** 6-8
- Fat 0-2
WEIGHT MAINTENANCE PATTERN- Vegetables 5 - unlimited
- Fruit* 5 - Unlimited
- Milk 0-4
- Starch 0-6
- Protein** 6-10
- Fat 0-14
*Max for bananas, grapes, watermelon is 5 exchanges per day
**Max do not include egg whites
EXAMPLE PATTERN BY MEAL
Breakfast
- 1 fruit
- 1 milk
- 1 starch
- 1 protein
Mid AM
- 1 fruit
- 1 starch
- 1 protein
Lunch
- 2 veg
- 1 fruit
- 1 starch
- 1 protein
- 1 fat
Mid PM
Supper
- 2 veg
- 1 fruit
- 1 starch
- 4 protein
- 1 fat
Evening