PCOS Nutrition: How to Rank Foods for PCOS

For PCOS Nutrition, follow the food lists.

We eat foods that lend themselves to fat loss when it comes to PCOS nutrition. Below you will see the following lists:

-Daily Foods
-Sometimes Foods
-Treat Meal Foods

They are categorized based on how helpful they are at expediting weight loss. Not because they are good or bad. So, to be clear, some low-GI foods are not considered optimal on this plan. Beyond what is good for PCOS ladies, we have to also remember what foods are good for fat loss in general.

Brown rice is much better than white rice in terms of avoiding sugar spikes. Choosing brown rice over white rice may help you not to gain new weight as long as you don’t eat too much of it. But will eating brown rice help us lose weight? Not really. There are better places to get your carbs when it comes to fat loss.

No food is bad.

A few words about the way we have categorized foods: 

• Foods that are high calorie or spike sugar immediately fall into the “Treat Meal” category for this program because sugar spikes and insulin spikes lead to your body making new fat. These foods are out without question except for when you’re having a single weekly treat meal.

• Foods that are ‘better choices’ for ladies with PCOS because they don’t cause sugar spikes, and aren’t too high calorie are “Sometimes Foods.” If your goal is maintenance, you can eat these more often. But if your goal is fat loss, you should limit them. You need to see the big picture and eat for your goal.
• Foods that are good for PCOS ladies + lend themselves to fat loss are, ‘Everyday Foods.’ This is the extra step that most programs leave out. This program was not designed to put your taste buds above your love handles. It was designed to laser-focus on your primary goal, which is fat loss. When we agree to base our nutrition on foods that lend themselves to fat loss, then we can get creative and make recipes that are also friggin’ delicious.

The Caveats of PCOS Nutrition

Dairy* – You will see dairy foods in the Everyday Foods list along with the other two lists. If you have a sensitivity to dairy, go ahead and swap for something else. If you had a single allergy test that suggested you were sensitive or allergic to dairy, but you’ve had no bad experiences, we’d highly recommend you get tested again, and maybe a third time. Allergy tests are known to be wrong more often than you’d expect. There is also a big difference between being sensitive and being lactose-intolerant. We trust you will do what’s best for you. This program does not require you to eat dairy but it does not cut out dairy because cutting out food groups without good reason makes dieting harder. We don’t willingly do things that make our lives harder. As always, consult your doctor.

Gluten** – Most gluten-containing foods aren’t on the Everyday Foods list. Starchy carbs just don’t lend themselves to fat loss, so they wouldn’t make the list even if we were writing for an audience of bikini competitors. Small picture = starchy carbs do more harm than good for PCOS ladies. It’s a treat for a treat’s sake. Calories without much benefit. Big picture = starchy carbs aren’t particularly good for fat loss. They are higher calorie and less dense, so you eat less volume, filling up your stomach less and leaving the door open to hunger. Big no-no. As always, consult your doctor.

Caffeine*** – Some PCOS ladies are sensitive to caffeine. It makes their stomachs hurt. You have to choose what works for you in this case. We don’t believe caffeine avoidance has a big impact on fat loss. Some PCOS women go caffeine-free and lose weight. Others drink coffee and lose weight. The effects of not overeating and getting enough protein will trump whatever benefit you get from cutting caffeine 100x over. So, master these 2 tricks first. Then experiment with and without caffeine. The coolest thing about cutting caffeine is not having a headache if you don’t drink it. But the reality is that most of us enjoy coffee. So, if it hurts, cut it. Want to make it super beneficial, do what the hardcore ladies do: blend it up with almond milk or oat milk & protein powder once a day. Do what works for you. As always, consult your doctor.

Soy**** – Soy also falls into the category of personal experience. Some PCOS ladies are sensitive to it and when they eat it, their stomachs hurt and they may get some inflammation. Some are truly allergic. Substituting Tamari for soy sauce can help with this. But if you love tofu and it doesn’t seem to bother you, go ahead and enjoy it. As with all food items PCOS women are sensitive to, not eating them does not equate to fat loss. If sensitivity hurts you or gives you unwanted inflammation, it’s your call to cut it or keep it. We don’t cut things out of our diet without good reason because it makes eating for PCOS more difficult. Some of our recipes contain soy because it is not a problem for everyone and cutting it does not move us closer to our overall goal of fat loss. Swap if it suits you. As always, consult your doctor.

PCOS Nutrition Next Steps

Not sure what your daily calories should be. We have a general guide for most average sized women. But if you’re particularly tall or short, you may want to do a little handy math to establish your daily calories and protein. Check out our blog article on establishing your daily fat-loss calorie allowance. Have a look at our YouTube Channel for supportive videos on PCOS Nutrition, PCOS Inspiration, PCOS Training, PCOS Mental Health, and PCOS Accountability.

Daily Foods

Sometimes Foods

Treat Meal Foods