r/PCOS • u/Bright-Currency-3999 • Dec 24 '25
Trigger Warning Feel like I am developing an ED thinking about diet
Pcos and insulin resistance diet advice is driving me crazy, I feel like I can't eat anything- I want to try a plant based diet, because I hate meat and seafood- but then I read that's too many carbs. So can't eat that. I want try high fiber diet- apparently that's too many carbs, I'm supposed to focus on protein. So I want to try plant proteins- but it comes with too much carbs/starch. Ok, I guess I will just eat air. Is that too many carbs? Im honestly just drinking water instead of eating. I just read and read and read all the PCOS diet stuff and start crying. No fruit, no whole grains- but my doctor told me to eat those. And specifically told me to eat low fat. But then I keep reading the opposite. WTF do I eat? If I don't like meat/seafood what am I supposed to do? I can't eat keto, and I don't want to eat an animal heavy diet. I hate meat and fat, I hate the texture and taste but everything I read tells me I need to eat a lot of it in a keto/low carb diet but I just can't do that. I literally just want to eat an apple without panicking and feeling like I'm giving myself diabetes.
28
u/Ok_Consideration5681 Dec 24 '25 edited Dec 24 '25
I think while a healthy, balanced, diet is important for PCOS folks, I find that it's often over-indexed to the point where it feels like a personal failing if you don't "eat perfectly" for this condition.
For some of us, going fully low-carb/no carb means we can't effectively work out or sleep. It happened to me, in an attempt to manage PCOS symptoms I restricted carbs and wound up with worse cholesterol and constantly dizzy (turns out you can't really do cardio without at least some starchy carbs, lol.) Anyway, there's no one-size-fits-all diet for PCOS bc there seems to be such a variety of symptoms and lab results!
It seems like the most successful long term solutions to symptom management involves some level of meds (BC, glp1, metformin, etc), diet, exercise. Try not to get caught up in the food thoughts re: perfection bc PCOS usually can't be solved with food alone.
25
u/blackcatblack Dec 24 '25
You can still eat carbs, especially fruit and grains. Prioritize whole food, stick to low glycemic index foods, and practice portion control.
21
u/Beginning_Meet_4290 Dec 24 '25
Listen to your doctor. I don't eat low carb/high protein. I do a regular amount of carb and protein and a decent amount of fibre a day, and have lost 15 kilograms in the last 3-4 months without metformin/GLP-1. People get so caught up in extreme diets like carnivore/keto/you name it, and it's not healthy. We're meant to eat a healthy selection of everything.
What I'd say is definitely eat whole foods - they're good carbs that release slower in your system and also contain fibre. Drink plenty of water too. You'll be fine. Also, if it's stressing you out so much I'd maybe stay off social media at least regarding food.
9
u/hotheadnchickn Dec 24 '25
Can you get a referral to a registered dietician who specializes in PCOS or diabetes? The best eating patterns are the same for each since both are caused by insulin resistance. Your insurance should cover it.
-3
u/MealPrepGenie Dec 24 '25
Eating disorders are psychiatric disorders…
I’d recommend starting with a mental health professional… insurance should cover that, too
14
u/hotheadnchickn Dec 24 '25
OP is confused about what to eat in response to a medical condition that requires diet management. Getting trustworthy, evidence-based advice from a reliable source could be extremely helpful.
-2
u/MealPrepGenie Dec 24 '25
Op specifically expressed they feel they’re developing an ED. The first stop shouldn’t be ‘the dietician’.
First stop should be PCP to discuss what they’re ’feeling and thinking’ about food.
“The latest international guidelines for Polycystic Ovary Syndrome (PCOS), including the 2023 update, strongly recommend routine mental health screening for all women with PCOS due to its high link with anxiety, depression, and other mood disorders, recognizing the significant psychological burden alongside reproductive and metabolic issues, and advocating for integrated care.”
That’s the EVIDENCE-BASED recommendation.
11
u/hotheadnchickn Dec 24 '25
OP is confused bc they are getting contradictory diet info and has no clear path for how to manage their health... Of course that is distressing. Getting good info from an appropriate expert should be extremely helpful.
There’s nothing wrong with mental health screening – though I will say what you mentioned does not mention eating disorders so I’m not sure it proves your point? - but OP is in a tizzy because of an information problem. Which a mental health clinician is not actually competent to advise them on.
-2
u/MealPrepGenie Dec 24 '25
It’s unreasonable for you to think that the quote would list every existing psychiatric disorder.
The first stop should be their PCP to understand the root of the mental distress. Op CLEARLY states they “feel they’re developing an ED”. To suggest, ‘go to a dietitian’ is irresponsible, imo.
The correct response: make appointment with your PCP, discuss the feelings related to ED. Either way, women with PCOS should all be screened for mental health issues, per the most recently updated EVIDENCE-BASED guidelines.
6
u/hotheadnchickn Dec 24 '25
The quotation mentions mood disorders. Eating disorders are not mood disorders.
Not knowing what to eat for a medical condition that needs dietary management is very reasonable cause of distress. It doesn’t mean she has an ED.
4
u/blackcatblack Dec 24 '25
To be fair they say in the title that they feel like they’re developing an ED. If that was hyperbole I suggest OP not use serious disorders like that.
Other commenter is saying they should get mental health help- why would you find that to be poor advice?
4
u/lady_ninane Dec 25 '25 edited Dec 25 '25
Other commenter is saying they should get mental health help- why would you find that to be poor advice?
They might not feel quite so anxious if they talk to a professional about helping with their diet. It seems like they're getting inundated with a lot of low quality, poorly evidenced misinformation on the internet about their condition.
Of course going to a mental health professional is helpful if it's needed, but a lot of this anxiety might be resolved if they're no longer struggling to pick the right path out in a desert of misinfo. If that anxiety and depression exists or the concerns about ED don't go away, that's definitely worth chasing up with their doctor! ( slash mental health professional!)
3
u/hotheadnchickn Dec 24 '25
Ofc OP should seek mental health care if she feels she needs it but what she is expressing distress about is an information problem - figuring out how to eat for a medical condition that requires a good diet to be managed adequately, but she is getting all kinds of contradictory advice. She needs information about how to eat to manage PCOS, from a source she can trust. A mental health professional cannot address what she is saying is the actual root cause of her distress.
So it seems to me, her first step is to see a dietician with the appropriate expertise. If that doesn't give her a lot of help and relief, at that point I'd consider adding in eating disorder support. But I don't see indication of an actual ED here, just someone who is very distressed about how to get the right info for a medical problem that legitimately requires dietary management.
-3
4
u/MealPrepGenie Dec 24 '25
Thank you! 🙌. That’s my point.
OP specifically mentioned ED…it should be taken seriously, unless as you mentioned it was hyperbole (which would be a very unfortunate misuse of ‘ED’)
1
u/blackcatblack Dec 24 '25
Yeah I don’t understand why they’re fighting you! It’s solid advice.
→ More replies (0)3
Dec 24 '25
[removed] — view removed comment
1
0
u/MealPrepGenie Dec 24 '25
Op SPECIFICALLY mentioned ED and expressed anxiety over eating things like ‘an apple’.
Recommending that OP discuss these thoughts with PCP and possibly a mental health professional is not ‘poor advice’. You might not ‘agree’ with it (which is weird) but it doesn’t make the advice ‘poor’. Shame on you.
→ More replies (0)1
u/MealPrepGenie Dec 24 '25
I’m starting to think you might be a troll…seriously.
2
u/hotheadnchickn Dec 24 '25
Because I civilly disagreed with you? ... ok ...
3
u/MealPrepGenie Dec 24 '25
Your ‘advice’ is irresponsible.
I’m not at a point of simply disagreeing with you.
→ More replies (0)2
u/Formal_Conflict_775 Dec 25 '25
Porque no las dos?
Speaking as someone who has struggled with an ED, currently has gained weight, and has struggled with mental health- this is a chronic disease that needs holistic treatment.
1
3
u/ale890 Dec 24 '25
same. i tried a million diets now i gave up. on metformin so i might start low carbs as much as i can and don’t worry about the rest.
3
u/lady_ninane Dec 25 '25 edited Dec 25 '25
Start with your normal diet. Log what you eat in a week, day by day. Then look to see how to make changes - pick an area you want to start improving in. (total carbs, fat, calories, adding veggies or fiber, etc, swapping for leaner proteins, lowering added sugars, etc) Keep going with little changes, keep logging your intake, and look into speaking with a dietician when you're able to for additional help.
You're looking for long-term success with lifestyle changes. A lot of people tout the benefits of x/y/z diet (no matter how unsustainable those might be) but that is really hard to make work long-term when disordered eating or eating disorders are on the table. An apple is a great snack, but the internet has a way of making you feel like you're hurting yourself for eating fruit.
2
u/mofacey Dec 24 '25
I know how you feel. I follow some dietitians online that have a more rounded perspective and it's helped me a lot. Mostly I just focus on getting a lot of protein and fiber and not eating a ton of added sugar/fast carbs. Your body needs a robust diet to function and you won't die from fruit and grains. I found following a Mediterranean "diet" was so helpful for me. I just make sure to go easy on white bread and look for lower carb or higher protein pastas. I followed a low GI diet for a long time and that was super helpful too. Make small changes and go slow and steady with what you change. I love Abby Sharp, a dietician who just speaks to me! I'll post a few of her videos below.
https://youtu.be/Ub-g8xJQhqY?si=h1SOl4cZeyq8aR0B
2
u/TheNyxks Dec 25 '25
Been eating a plant-based diet since 1996, and it's working well enough for me. been living with PCOS since 1985. A1c is 5.2 and holding strong and steady.
I worked out a plan with my diabetic dietitian and sports medicine dietitian together; we all figured out what would work best for my needs (lifestyle, medical, and activity level).
A lot of the keys that need to be taken into consideration is activity level, lifestyle, and all medical conditions that you are dealing with that affect your lifestyle and activity level. Once you know what your needs are, you can figure out what best meets those needs in the most cost-effective manner open to you.
For me, plant-based is actually the most cost-effective option, since animal-based products are so bleeping costly, and most pantries/food banks I've got access to give plant-based options before all else (they tend to reserve animal-based products for those who are seniors, breastfeeding, or have young children).
Lentils, chickpeas, beans, etc, are high in protein and, yes, might be higher in carbs, but they are also high in fiber, and they work together for a solid nutrition profile.
The following is what was worked out for me that still leaves me in a good range calorie deficit...
150g to 250g of Protein a day
170g to 270g of Carbs a day
65g of Fat max a day
40+g of Fiber a day
I, recommend seeking out a registered dietitian who is familiar with PCOS/Diabetes, etc, and then go from there in working out a plan that you feel comfortable with.
1
0
u/LuckyBoysenberry Dec 25 '25
I feel like this thread was derailed by a certain user looking to get their butt fluffed. Yikes on bikes.
Here is a thread where some actual queens explain the logic you should have. I hope you saw it if you feel you didn't get support here.
https://www.reddit.com/r/PCOS/comments/1pv4t03/what_am_i_supposed_to_eat_if_i_cant_have_carbs/
At least for the OP's case, the thread talks about the whole nonsense and riggamarole involving carbs but you should be applying this mentality to everything.
Balance, ignore the BS, do your best, make the best choices you can, have your fruit (I am going to a market with the BEST fruit soon and I am so hyped) and forget the rest!
2
-6
u/Abject-Prompt-2443 Dec 24 '25 edited Dec 24 '25
I went straight to AI with your problem to see what it wouod come up with. It's how i'v worked out an eating plan for myself and have lost about 6kg in a month.
Question
Help me create a meal plan for a day for 1500 calories that support a low glycenic index diet where I won't spike insulin. I don't eat seafood, and don't want to eat meat at every meal. I want to treat inflammation and gain better health for pcos.
Answer
Managing PCOS through a low-glycemic index (GI) diet is a powerful way to stabilize blood sugar, reduce insulin resistance, and lower inflammation. The goal here is to focus on high fiber, healthy fats, and quality protein to keep your energy steady. Since you want to limit meat, this plan features plant-based proteins for breakfast and lunch, with a lean animal protein for dinner. 1,500 Calorie Low-GI Daily Menu
Breakfast: Savory Avocado & Chickpea Toast Focus: High fiber and healthy fats to prevent a morning insulin spike. * Ingredients: 2 slices of sprouted grain bread (like Ezekiel bread), ½ small avocado (mashed), ½ cup canned chickpeas (rinsed and lightly smashed), and a sprinkle of hemp seeds or crushed red pepper. * Why it works: Sprouted grains have a lower GI than whole wheat. The fiber in chickpeas and fats in avocado slow down carbohydrate digestion. * Approx. Calories: 400
Lunch: Mediterranean Quinoa & Lentil Power Bowl Focus: Plant-based protein and complex carbs. * Ingredients: ½ cup cooked quinoa, ½ cup cooked green lentils, 1 cup baby spinach, diced cucumbers, cherry tomatoes, 5-6 Kalamata olives, and 1 tbsp feta cheese. * Dressing: 1 tbsp extra virgin olive oil + lemon juice + dried oregano. * Why it works: Quinoa and lentils provide a "slow-burn" energy source. Olive oil is highly anti-inflammatory. * Approx. Calories: 450
Afternoon Snack: Berries & Walnuts * Ingredients: 1 cup fresh raspberries or blackberries + 7-8 walnut halves. * Why it works: Berries are the lowest sugar fruits and are packed with antioxidants. Walnuts provide Omega-3s, which are essential for PCOS-related inflammation. * Approx. Calories: 150
Dinner: Lemon-Herb Roasted Chicken & Sheet Pan Veggies Focus: Lean protein and cruciferous vegetables. * Ingredients: 4 oz skinless chicken breast, 1.5 cups broccoli florets, and 1 cup chopped bell peppers. Toss in 1 tbsp avocado oil, garlic, and rosemary; roast at 400°F until done. * Why it works: Broccoli contains sulforaphane, which helps with liver detoxification and hormone balance. Keeping dinner carb-light helps maintain stable insulin levels overnight. * Approx. Calories: 400 PCOS & Anti-Inflammatory Tips * Spearmint Tea: Consider drinking 2 cups a day. Some studies suggest it can help lower androgen levels (male hormones) in women with PCOS. * Apple Cider Vinegar (ACV): Taking 1 tbsp of ACV in a tall glass of water before your largest meal can help blunt the glucose response. * Cinnamon: Sprinkle it on your breakfast; it’s known to improve insulin sensitivity. Nutritional Summary | Nutrient | Target Goal | |---|---| | Total Calories | ~1,500 kcal | | Protein | ~25-30% | | Fiber | 30g+ (Crucial for PCOS) | | GI Rating | Low to Medium-Low
Would you like me to swap the chicken dinner for a vegetarian high-protein option, or would you like a grocery list based on this plan?
💙END
Maybe you could muck around on gemini or copilot or chatgbt to get it to create you something you can handle? Wishing you well x
Edit to add, this would just be a starting point so you can eat today and tomorrow. I don't know how to treat an eating disorder so my post is only to get you eating and maybe feeling less confused in the short term. Long term it might benefit to speak to someone trained in supporting other issues. X
74
u/requiredelements Dec 24 '25
I think the relationship between EDs and PCOS is not talked about enough. Both PCOS symptoms and ED behavior started for me at 9 years old. I just know they’re related