I have PCOS with IR plus hypothyroidism. This is the diet that my endocrinologist put me on. It works if you follow it. When I started it I lost 60lbs in 3 months. I kind of thought that was werid, but thats just how messed up my body was. When things started getting to normal by eating right and taking glucophage the weight just fell off. Then, I fell off the wagon!!!!!!! The important thing is I['m back on......right? Anyway, hope this helps.
FOCUS ON CARBOHYDRATES WITH FIBER
(high fiber foods slow the digestion of carbohydrate into the bloodstreem)
*100% whole wheat bread
*whole wheat crackers (ex. reduced fat truscuits)
*whole wheat pasta
*whole grain cereal
*brown rice
*vegtables
*fruits (limit 2 per day)
*sweet potatos
LIMIT INTAKE OF CARBOHYDRATES WITH LITTLE OR NO FIBER
(refined carbohydrates spike blood sugars and cause more insulin to be released)
*white bread
*white flour based crackers
*white pasta
*high sugar/low fiber cereals
*white rice
*white potatos
*packaged cookies, cakes, snack foods
HELPFUL HINTS
*LOOK FOR FOODS WITH 3 GRAMS OF FIBER OR MORE PER SERVING
*BREAKFAST CEREALS SHOULD HAVE 5 GRAMS OF FIBER OR MORE PER SERVING AND 3 GRAMS OF FAT OR LESS PER SERVING
*FIBER GOAL: 20-35 GRAMS A DAY
*REMEMBER TO INCREASE YOUR FLUID INTAKE WHEN YOU INCREASE YOUR FIBER INTAKE
MEAL PATTERN
Breakfast
(snack-optional)
Lunch
afternoon snack
Dinner
BEVERAGES
*All beverages should be calorie free
*NO juice, sodas, sweet tea etc.
*Focus on water & diet beverages
SNACK SUGGESTIONS (choose1)
afternood snack should include a protein and carbohydrate
*reduced fat triscuits (6-7) plus a piece of string cheese or 1 oz. of any other type of cheese
*cup of light yogurt
*apple with peanut butter (1 tbs)
*1 piece of fruit and 1oz of cheese
*1/4 cup nuts (cashews/almonds preferred)
*1/2 cup of cottage cheese with fruit
AM snack (if needed) can just be a piece of fruit)
INCREASE YOUR INTAKE OF LEAN PROTEIN
(lean protien helps keep you full and slows the digestion of carbohydrate into the bloodstream)
Sources of lean/heart healthy protein:
*deli meats (turkey, ham, roast beef
*tuna
*lowfat/reduced fat cheeses lowfat/fat free yogurt
*Lowfat cottage cheese
*Reduced fat peanut butter (limit 1-2 tbs
*1/4 cup almonds, cashews, soy nuts
*egg whites
HELPFUL HINTS
*make sure your meals contain a carb with fiber plus a lean protein source
*try to have snacks that contain a carbohydrate with fiber plus a lean protein source
*red meats (beef or pork) that are from the loin or round are lean
* try to find cheeses that have 6 grams of fat or less per serving
*all dairy products, chicken, turkey, fish, beef and port are excellent sources of protein
|
