The keto (or ketogenic) diet is a very low carbohydrate,
high fat diet that has been around for a while but in recent years has gained a huge following.
If you have PCOS or polycystic ovarian syndrome, you may have found some
information that recommends that you follow the keto diet to improve your PCOS symptoms
and possibly improve your chances of falling pregnant. But, if you're wondering is the
keto diet for PCOS fab or fad, stay tuned and we'll discuss the scientific evidence!
Hello! If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a dietitian who specialises in fertility
and reproductive health. If you haven't already, go ahead and subscribe to my channel so you can
keep up to date with my latest evidence-based nutrition and fertility videos. If you have PCOS,
the earlier you get on top of it, the easier it will be to get pregnant when the times comes.
So, today we're going to discuss whether the keto diet for PCOS
is advisable or just another quick fix.....
Firstly, a keto diet is a very low carbohydrate diet whereby no more than 5-10% of your daily
energy comes from carbohydrates. Practically, this usually adds up to
no more than 50 grams of total carbs per day. In general this diet is also high in fat and protein.
We know that as little as 5% weight loss (in women who are overweight) can improve PCOS symptoms.
There are many ways to lose weight and in general,
an individualised, healthy lifestyle plan is a first line strategy for the management of PCOS.
As more evidence emerges, it seems like the macronutrient distribution isn't the most
important consideration when it comes to weight loss, instead calorie restriction is the key.
A number of studies show that calorie controlled low carb diets result in a
similar amount of weight loss as low fat diets over a period of one to two years. So it seems
to really boil down to reducing calories and finding a diet that suits you in the long run.
If you can stick to the diet and it suits you, you are more likely to be successful.
When it comes to PCOS, although weight loss may be important for some,
we also want lower insulin levels because high insulin levels (or hyperinsulinemia)
can make PCOS symptoms worse. In this regard, a low carb diet will reduce average blood sugar
levels and also insulin levels more but only in the short term (for about three to six months). If
we assess these levels over the longer term, as with weight loss, we see that low carb
and low fat produce similar results. So once again, one diet isn't better than the other.
The only time that I'd recommend avoiding a keto diet for PCOS
is when you're actively trying to conceive. Emerging research suggests that a keto diet
shouldn't be consumed in the weeks leading up to conception as it may decrease egg health.
No matter which diet you choose, your main focus should be on food quality. An unhealthy low carb
or low fat diet will do nothing for your health in either the short or long term.
If you do decide to go the keto route, the majority of your calories will come from fats.
As dietary fats are implicated in heart disease risk it is very important that
you make the right choices here. In general you'll want to steer clear of all trans fats
which are usually found in highly processed foods like
biscuits, cakes, pastries, pies and takeaways and replace saturated fats with unsaturated ones.
Saturated fats are found in varying amounts in animal products such as fatty meat or the
skin of chicken, whilst unsaturated fats include oily fish, olive oil, avocado's, nuts and seeds.
So my conclusion is that yes, you can follow
a low carb diet such as the keto diet to lose weight and manage your PCOS symptoms,
but only if it suits you as an individual and feels like a diet you can maintain. AND,
you need to remember that your food choices still matter! At the end of the day, individualised
dietary guidance and support from a dietitian is more effective than trying on your own.
To help you on your way, why don't you check out our PCOS recipe e-book with more than 25 recipes
specially designed to help you on your PCOS journey. Head over to melaniemcgrice.com/shop
to get your copy today! I look forward to chatting to you again soon!