Restrictive diets don’t work for women with Polycystic Ovary Syndrome (PCOS). When I was first diagnosed with PCOS at 17, I felt like I had lost control over my body. I was never mindful of the correlation between my meals and PCOS until a few years ago (at age 31). I remember I spent days researching every diet and tip to manage my symptoms. It seemed like everywhere I turned, someone was promoting a restrictive diet that promised to be the cure-all for PCOS, from the Mediterranean diet to keto and even the most extreme calorie-cutting meal plans.

It was too much for me, so I tried my meal plan technique. But instead of feeling better, I was left hungry, frustrated, and still struggling with my symptoms. It took me about two years later to understand that restrictive diets for managing PCOS don’t work for women—and they may even make your symptoms worse.

Are Restrictive Diets Recommended for PCOS?

I knew restrictive diet plans were not for me. Therefore, I decided to reduce my portion size and have a meal routine instead. For instance, for breakfast, I will have some protein included in my meal, whether it is turkey sausage or bacon.  In addition, I make a delicious protein shake if I do not want to eat a big meal.

Also, growing up in Belize, Central America, rice is one of our main food staples. So, I do not entirely restrict myself from rice but alternate between white or brown rice, depending on the meal. Don’t get me wrong, restrictive diets marketed for PCOS are tempting. They claim to offer a simple solution to a complex problem: cut out certain foods, and everything will be fine. But if you’ve tried this approach, you know that it’s not that simple or easy to do.

The Importance of Protein and Healthy Fats for PCOS

The truth is that women with PCOS have unique needs that a one-size-fits-all diet can’t meet. Our bodies need nutrients to support energy levels, hormone balance, and well-being. When women with PCOS severely restrict calories or eliminate entire food groups, they’re depriving their bodies of the very things they need to function optimally.

As women, we need to realize that our bodies are brilliant. When we restrict or deprive our bodies of food intake, especially women with PCOS, our bodies automatically go into survival mode and hold on to every calorie, making it even harder to lose weight or feel energized.  Also, remember that restrictive diets may lead to nutrient deficiencies, which ultimately can aggravate PCOS symptoms like hair loss, irregular periods, and fatigue.

The good news is you don’t have to live this way. You can manage your PCOS and still enjoy the foods you love. Finding a balance between healthy, hormone-supportive foods and the occasional indulgence is the key to long-term success. I also recommend working with a registered dietitian who will be able to create a meal plan that meets the needs of your type of PCOS.

For example, incorporating healthy fats like avocado, nuts, and olive oil into my meals made a huge difference. These fats are essential for hormone production and help keep you feeling full and satisfied. Also, women with PCOS must eat protein-rich meals, which may include, eggs, beans, and lean meats such as ground turkey.

Moreover, since I struggled with carb cravings, I also started paying attention to the quantity of carbohydrates I was eating. Instead of avoiding carbs altogether, I chose whole grains, sweet potatoes, and legumes, which provided sustained energy without spiking my blood sugar.

Here’s a suggested list of  healthy fats and protein for women with PCOS:

Healthy Fats:

1. Avocados – Rich in monounsaturated fats, they help regulate hormones and support heart health.
2. Olive Oil – A great source of anti-inflammatory fats that support hormone balance.
3. Chia Seeds – Packed with omega-3 fatty acids, which help reduce inflammation.
4. Nuts (Almonds, Walnuts) – High in healthy fats and fiber, they help keep you full and support blood sugar control.
5. Fatty Fish (Salmon, Mackerel) – Rich in omega-3 fatty acids, which help reduce inflammation and support hormonal health.

Protein Foods:

1. Lean Poultry (Chicken, Turkey) – Great sources of lean protein that help stabilize blood sugar levels.
2. Eggs – Full of protein and essential nutrients like vitamin D, important for hormone regulation.
3. Greek Yogurt – High in protein and probiotics, supporting gut health and hormone balance.
4. Lentils and Beans – Plant-based proteins that also provide fiber and help regulate blood sugar.
5. Quinoa – A complete protein containing all nine essential amino acids, perfect for balancing hormones and providing sustained energy.

Embracing Food and Breaking Free from Restrictive Dieting for PCOS

When I finally broke free from the cycle of restrictive dieting, I started focusing on nourishing my body with foods that supported my hormone health. I discovered that simple, delicious meals could be satisfying and beneficial for managing my PCOS symptoms. Instead of focusing on what I couldn’t eat, I started to explore all the foods I could enjoy—foods that were good for my hormones and tasted fantastic.

Another game-changer was adding more protein to my diet. Protein is crucial for stabilizing blood sugar levels and keeping you full longer. I began experimenting with different protein sources, from lean meats like chicken and turkey to plant-based options like quinoa and lentils. Not only did this help balance my hormones, but it also made my meals more enjoyable and satisfying.

 

Restrictive diets for PCOS may promise quick fixes, but true balance comes from nourishing your body, not depriving it. 

Kendra Richards

Shifting My Mindset: Food as Nourishment, Not the Enemy

But the most significant change I made was shifting my mindset around food. Instead of viewing food as the enemy, I started seeing it as a way to nourish and support my body. I learned to listen to my body’s signals—eating when hungry and stopping when I was full. Also, I allowed myself to enjoy the occasional treat without guilt. I realized that one indulgence wouldn’t derail my progress, whether it was some ice cream or fried chicken wings. It helped me stick to my healthy eating habits in the long run.

If you’re feeling overwhelmed by the idea of managing your PCOS without resorting to a restrictive diet, I want to reassure you that it’s possible. Start by adding more hormone-supportive foods to your diet rather than taking things away. Simple swaps, like choosing whole grains over refined ones or adding a handful of nuts to your salad, can make a big difference. Remember, it’s not about perfection—it’s about progress. Your journey with PCOS is unique, and finding what works for you may take some time. But the more you listen to and nourish your body with the foods it needs, the better you’ll feel.

One of the most empowering things I’ve learned on this journey is that you don’t have to suffer to manage your PCOS. You can create a lifestyle supporting your hormone health while enjoying the foods you love. It’s about finding balance and making choices that feel good to you—both physically and emotionally.

So go ahead, indulge in that piece of cake, savor that slice of pizza, and know that you’re still on the path to conquering your PCOS. It’s time to break free from the chains of restrictive dieting and embrace a more balanced, nourishing approach to eating. You deserve to enjoy your food and feel your best!