Intermittent Fasting for PCOS (Polycystic Ovary Syndrome): Diet Plan & Benefits

Polycystic Ovary Syndrome (PCOS) is a prevalent health concern among women, affecting between 6% and 12% of women of reproductive age in the USA, according to the Centers for Disease Control and Prevention (CDC). This translates to roughly 5 million women nationwide, with similar prevalence rates observed globally.

PCOS impacts women beyond their reproductive years, influencing more than just the reproductive system. In this article, we explored the synergy between PCOS and fasting, specifically intermittent fasting, as a potential dietary strategy for managing PCOS symptoms, enhancing fertility, and supporting weight loss efforts.

What are the symptoms of polycystic ovary syndrome?

The most common symptoms of PCOS are:

• Having irregular periods or no periods at all
• Fertility problems
• Acne
• Excessive hair growth (on the face, back, chest, abdominal area, buttocks)
• Male-pattern baldness
• Gaining weight and having difficulty losing it

PCOS symptoms are diverse, so only a medical professional can diagnose whether or not you have PCOS.

How is PCOS diagnosed?

Gynecologists use three indicators to diagnose PCOS. If any two of the indicators below are present, you might have polycystic ovary syndrome, and you should consult your doctor.

• Irregular periods: Having more than 35 days between periods; not having a regular menstrual cycle.

• Excess androgen hormones: Increased levels of male hormones may result in physical signs like excess facial and body hair (hirsutism), severe acne, and loss of hair from the head. A blood test is required to check your androgen and other hormone levels such as blood glucose, cholesterol, and triglycerides.

• Polycystic ovaries: Your ovaries might be enlarged and contain follicles that surround the eggs. As a result, the ovaries might fail to function normally. An ultrasound test is required to look at the size of the ovaries and see if they have cysts.

The role of diet in PCOS management

With insulin resistance being a common thread among many women with PCOS—and a significant risk factor for type 2 diabetes by age 40—dietary modifications emerge as a crucial element in managing PCOS.

Adopting an intermittent fasting plan is one of the dietary changes that you can make. Fasting has been gaining popularity for its effects on hormonal health, cholesterol, and blood sugar levels in addition to its benefits for weight loss.

Yet, there’s another heartfelt shift that can make a significant difference—a move towards a plant-based diet. This gentle shift encourages filling your plate with a rainbow of whole, unprocessed plant foods like fruits, vegetables, nuts, seeds, and legumes.

For instance, a vegan diet is naturally low in saturated fats and brimming with fiber, supporting weight management, easing insulin resistance, and promoting healthier cholesterol levels. Beyond these physical health perks, a plant-based diet is abundant in antioxidants and anti-inflammatory properties, offering a soothing touch for PCOS symptoms, from unwelcome acne to hormonal swings.

Bear in mind that, those who are considering switching to a vegan diet should consult a doctor and have their blood values checked.

Is intermittent fasting good for PCOS?

Normally, when you eat something, your body produces insulin to balance the blood sugar level. But people with PCOS are resistant to insulin, which means their body can’t use the insulin properly and as a result, the pancreas will secrete more insulin than needed to diminish the blood sugar levels. A high level of insulin in the body triggers abnormal production of the male hormones and thus ovulation is impaired.

As your body gets used to intermittent fasting, the insulin level in your body falls and PCOS-related insulin resistance disappears. When the insulin level is normalized, the reproductive hormones are balanced and the fertility problems are likely to diminish.

Women who are diagnosed with PCOS often have difficulty with weight loss too. Typical diet plans and working out don’t help them with their weight problems. Intermittent fasting may also be a lifesaver at that point, as fasting switches the body from storage mode into a fat-burning state where it uses up the stored sugar and fat. The body’s metabolism improves with normal levels of insulin and glucose. As a natural result of this, it becomes easier to lose weight.

Pro tip: When intermittent fasting is combined with regular exercise, you can get better results on the way to treating PCOS. Fitness Kompanion offers you a customized and scheduled workout plan that you can follow easily without needing any sports equipment.

Best Intermittent Fasting Schedule for PCOS

Fasting for PCOS is a highly encouraged eating pattern. A study shows that an intermittent fasting plan with an 8-hour-time-restricted eating (16/8 intermittent fasting) improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome.

Fasting Kompanion helps you choose a fasting plan and gives you a real companion on your intermittent fasting journey.

But you should still consult a doctor if you have PCOS and are considering starting fasting. Your doctor may recommend a fasting plan with a narrower fasting period, as in the 14/10 or 12/12 plans.

PCOS diet chart and 7-day meal plan for intermittent fasting

A PCOS diet plan should focus on low-glycemic, anti-inflammatory foods to manage insulin and hormone levels. Incorporating a 7-day meal plan for intermittent fasting can aid in planning nutritious meals within a structured eating window, and balancing meal times and fasting periods to support overall health.

Make sure to eat 3 full meals if you have PCOS and a snack between lunch and dinner is also OK. Eat all your meals within your eating period, let’s say in a 14-hour window. Have 3-4 hours between your meals.

Here’s a PCOS diet plan for a 14/10 intermittent fasting plan:

• 08.00 – 08.30 AM: Breakfast
• 12.00 – 12.30 PM: Lunch
• 03.00 – 03.15 PM: Snack
• 05.30 – 06.00 PM: Dinner

Don’t eat anything after your eating period is over, but you can modify the beginning and ending times of your eating and fasting windows.

To sum up

While medication may be necessary for some women with PCOS, dietary changes are crucial. Intermittent fasting for PCOS offers promising results for managing PCOS symptoms, supporting weight loss, and improving fertility. As always, consultation with healthcare professionals remains paramount to ensure a comprehensive and personalized approach to PCOS management.