PCOS and Keto

Curious if Keto is right for you to manage PCOS? Been told Keto is the way to control your insulin levels to prevent diabetes, improve ovulation to get pregnant, or get rid of your constant carb cravings?

Why is Keto so popular to treat PCOS?

Most people with PCOS experience high circulating insulin levels that promote intense carb cravings, absent or irregular periods, and problems with sleep. Finding a way to lower insulin potentially helps improve fertility, energy levels, mood, hair growth, and metabolism.

I didn’t mention weight and PCOS yet on purpose. I appreciate people promote Keto as a way to lose weight (aka weight suppress) and that assumes that weight CAUSES the high insulin levels and other PCOS symptoms. It doesn’t.

Weight gain or higher weight does NOT cause PCOS. It is a genetic condition passed down through families.

Assuming weight loss will help manage PCOS contributes to the constant weight discrimination found in the PCOS world.

I get it why Keto is so attractive to treat PCOS. But….

Keto doesn’t work for most people and long term research does not exist to support it for treating PCOS.

PCOS and Keto Research

With everyone recommending Keto for PCOS–doctors, dietitians, trainers, and Aunt Marge–you’d think there would be research behind it. Here’s the thing:

We have ZERO long term data on PCOS and Keto.

We do have 2 short term research studies though.

The most recent 2020 research describes:

  • studying 24 people with PCOS without hypothyroidism who weren’t taking Metformin or other insulin sensitizers.
  • 12 week duration–this is important!
  • used a Mediterranean style Keto with extra herbal supplements
  • Plenty of biomarkers improved like HDL, LDL, triglycerides, LH/FSH ratio, and testosterone. Weight decreased.
  • Small sample size and short duration were two of the many study limitations that make it not a generalizable recommendation. It also did not determine whether this diet was safe before and during pregnancy.

The other Keto and PCOS research–from 2005–describes:

  • Eleven people with PCOS were recruited for this study.
  • Study design was 24 weeks and people were instructed to limit their carbohydrate intake to a scary low amount and checked in every 2 weeks into an intensive education program.
  • Five people finished the study–this is important!
  • Plenty of biomarkers improved like LH/FSH ratio, fasting insulin and testosterone. Weight decreased.
  • There were non-significant decreases in insulin, glucose, testosterone, HgbA1c, triglyceride, and perceived body hair. 
  • Small sample size and lack of long term data (>2 years) were some of the study limitations.

Some follow up questions from this research:

  • I am curious what their fasting insulin, testosterone, blood sugar, blood pressure, FH/LSH ratio, ovulation, A1c, and weight was 2 years after completing the study. What are they today?
  • What is life like now with the study subjects? How is their relationship with food? Health is not just physical health yet includes mental and emotional health.
  • What was it like moving away from the rigorous research intervention to real life management of food? How did they experience grocery shopping, family get-togethers, and work dinners?

Six people were not able to continue with the Keto diet in that 2005 research article summarized above. What if that is the norm? How are they experiencing food now that they “failed” that diet? Why weren’t they further studied? (Writing this down for future PhD research.)

Are you ready to cut out a whole food group because 29 people were able to stay on a Keto diet for 3 to 6 months?

Are you ready to shame yourself for not sticking to a Keto diet because 29 people were able to stay on a Keto diet for 3 to 6 months?

Long term diet research–what it says about how it affects the body

We don’t have long term data to support ANY diet to treat PCOS. Yes, dieting is the go to first recommendation to treat PCOS yet even the 2018 PCOS Evidence Based Guidelines say we have ZERO diets that are shown to be sustainable and health promoting for people with PCOS.

Of note, we do have research that found people with PCOS who yo-yo diet more often experience binge eating. So there’s that.

Since we don’t have any long term PCOS diet intervention research to go on, we have to look at general population diet research. This is what it has found (all research looked at >2 years post diet intervention and findings were the same whether a person continued the diet or not):

  • Higher fasting insulin levels
  • Higher cortisol levels (an issue already with PCOS because of its associated chronic pro-inflammatory state)
  • Higher blood sugar
  • Higher incidence of diabetes
  • Higher blood pressure
  • More eating disorders among higher weight individuals
  • More binge eating
  • More weight cycling
  • More depression
  • Higher weight *please note I do not include this as a way to say higher weight is bad because I don’t think it is. I include it because I appreciate most people start a diet in hopes to weigh less. As such, long term dieting predicts weight gain rather than weight loss.

So now what? What can you do instead of Keto or other diets?

  • Move away from the scale as a measure of progress, health, and worth.
  • Be sure you are eating enough. Diets have fucked with your ability to know this. Be compassionate with yourself as you unlearn diet rules. Finding a person to help may make this easier.
  • People with PCOS probably need more protein. This doesn’t mean cut out carbs, sugar, or fat. Experiment with adding more protein at different times of day. Let your body tell you what helps and what doesn’t.
  • Consider your carb cravings as insight. They should be listened to, respected, and not shunned. Carb cravings are the way PCOS lets the person know that the condition needs attention. These cravings indicate that insulin levels are higher, or you are not eating enough, or need more sleep, or need to increase supplements, or medications, or need more protein.
  • Worrying about your weight will only keep you from trusting cravings. Worrying about weight won’t improve health long term and won’t make the cravings go away. Worrying about your weight will only make you more susceptible to binge eating experiences and intensify those cravings.
  • Find sustainable tools that help you lower insulin long term. These include eating enough, adding more protein, adding medications and/or supplements, resting more (and testing for a sleep disorder) and moving your body when you have the energy to do so.

Want more ways to help manage your PCOS without diets? Click here for a tool I designed just for you.

Looking for a non-diet PCOS community? Look no further than here.

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After the Letters Project

Weekly mini episodes episodes to help you along your
Food Peace journey!

Want more ways to experience Food Peace?

Craving more after each Love Food Podcast episode? Me too. I am always wanting to say more and dive deeper. There are topics that deserve nuance discussion and time to sift through.

Want to support the Love Food Podcast?

I have T H E best listeners in podcast land! You have been incredibly supportive since I launched the podcast back in 2016. Many of you have left a rating, review, shared the episodes and listen to every single one. Your confidence in me while partnering with you is so valuable to me.

I have gotten messages over the years from listeners like you who have wanted to financially support the show and other Food Peace projects. I am scaling back my one on one client time to devote more space and bandwidth to writing, speaking, and podcasting.

To support these new creations, I have started the After The Letters Project!

What are the details?

Every week I release a mini-episode exploring a common Food Peace stumbling block. I release these via Patreon and they get sent directly to you via email. The After The Letters Project also includes a free Food Peace download and early access to my weekly Love Food Podcast episodes.

To gain access, check out my Patreon page at Patreon.com/LoveFoodPodcast. You will see there are different support tiers according to how much you can invest in the show.

Tier One: Food Peace Promoter $3/month

Listen for the same price as a cup of joe without the caffeinated jitters! My thank you: your own copy of my 6 Keys to Food Peace download.

Tier Two: $10 I’ve Counted My Last Point

Gain access to the 6 keys to Food Peace download AND get to listen to Love Food a day BEFORE everyone else.

Tier Three: $29/month After The Letters Project

Gain access to the download and early Love Food releases PLUS my weekly After the Letters exclusive podcast. Every week I will release an answer to hand selected questions to help along your journey away from diets!

Tier Four: $50/month Body Liberation Rally

Gain access to what’s included in all the other tiers PLUS get your first and last name in each future episode’s show notes as co-executive producer. Take that diet culture!!

So there you have it! One million downloads later I am still creating Love Food Podcast episodes and want to keep on it! This Patreon account will allow me the ability to pay for my audio engineer, time to record, equipment, and hosting. For those who have financial access to support Love Food, thank you! And, please only donate if you have financial access. Even if you can’t contribute, listening and sharing the show helps the show grow and I am eternally grateful.

I would love your support on this part of my work. By being my patron you will help me financially keep going with my Food Peace projects. Please know all your support is appreciated!

Warmly,

Must I love my body to move toward Food Peace. No, you don’t.

Respect does not require body acceptance or body love.

It is ok if you are not in a place where you love everything or anything about your body.

Rather, what if you focused on treating your body as worthy of healing?

I believe in time acceptance will come and body love will happen as more people experience this same body respect.

I have been blogging the last 2 months on the first step toward Food Peace™, Respect. The next few months I will be blogging on step 2: Release.

Keep in mind, our Food Peace journey is not linear nor on a timeline. I see the journey more like layers that need tending to. The layers build upon each other yet our fat phobic culture will try to break the layers apart. The layers are at even more risk if you live in a body that is marginalized in today’s world. This part of our existence means that we need to be attending to all the layers, even those which we may feel we already “completed” to be sure our needs are met.

I hope you become more gentle with your need for patience and compassion on your journey.

When you are ready, it is time to move on to the second step: Release. If you are not ready, keep rereading my blog’s discussions on diet failings and size acceptance. Click here to re-read my blogs on Food Peace’s first layer, Respect or here to re-read the 6 keys to Food Peace.

Another note: If you still do not feel ready, you may not be at diet rock bottom and need more time to experience diets to know they don’t work for you. My blog will always be there when you are ready. It is ok to take a break and revisit later. Until then, I will wait patiently.

Sometimes Food Peace feels sad.

There’s something I want you to know: even if you are feeling unprepared or scared to give up dieting, you are still ready for Food Peace. I will be continuing to write on how to make these next steps and my hope is the writing provides some guardrails along the way.

A gentle heads up: as you move forward, be prepared for some emotional reactions.

First, you may feel different from most people. Dieting is normal eating these days. Connections are made over meal planning, fad diets, and boot camps. You may find giving up diets will make some relationships shift or feel strange.

I encourage you to surround yourself with as many non-dieting normal eaters as possible. If you can’t find them in real life, consider joining a support group whether live or virtually. Work with a counselor and dietitian to help you make these steps. Just be sure they ascribe to a Health at Every Size approach and trained to not focus on weight loss.

Eating according to your own body’s messages may feel odd, novel, or strange. It may sound exciting and scary. Soon after the excitement, most people I speak with grieve.

They grieve for all the years wasted on dieting and the seductive fantasy diets had in their life. Moving past this space can take time so I invite you to take all the time you need.

Notice the anger along with the sadness.

These feelings will be tough to sit with yet aid in your Food Peace journey. Notice them and welcome them in if you are ready.

I am here with you.