PCOS, or Polycystic Ovary Syndrome, is a common hormonal disorder affecting women of reproductive age. While it can bring about various symptoms and challenges, one of the most frustrating aspects for many is dealing with insatiable cravings. These cravings often lead to unhealthy eating habits, making it even more difficult to manage PCOS. Fortunately, there are effective strategies to tackle these cravings and regain control of your diet. In this article, we'll explore three evidence-based tips to help you beat those insatiable PCOS cravings.

Tip 1: Balance Your Meals

Balancing your meals is a fundamental step in managing PCOS cravings. Often, our bodies send strong signals for certain foods when they're not getting the nutrients they need. These cravings are particularly potent for women with PCOS, and that's why it's essential to address them through a well-rounded diet.

  • Protein: Incorporate a good source of lean protein in each meal. Options like chicken, turkey, tofu, and legumes can help you feel full and satisfied for longer periods. Protein also helps stabilise blood sugar levels, which is crucial for managing PCOS.
  • Healthy Fats: Include healthy fats like avocados, nuts, and olive oil in your diet. They not only add flavor to your meals but also provide satiety and can help curb sugar cravings.
  • Fibre: High-fibre foods such as whole grains, vegetables, and fruits are essential. They slow down digestion, prevent blood sugar spikes, and keep you feeling full. Fibre also promotes gut health, which has a significant impact on PCOS symptoms.
  • Vegetables: Aim to fill half of your plate with vegetables. They're low in calories but high in nutrients, making them a perfect choice for controlling your appetite and providing essential vitamins and minerals.

Tip 2: Be Carb Smart

Carbohydrates are often at the heart of cravings for many women with PCOS. High-glycemic carbohydrates can lead to rapid blood sugar spikes, followed by crashes, which trigger cravings for sugary and unhealthy foods. Being "carb smart" means making intelligent carbohydrate choices that help stabilise your blood sugar levels.

  • Whole Grains: Start by switching to whole grains. Whole grains like brown rice, quinoa, whole wheat bread, and oats have a lower glycemic index compared to refined grains. This means they release glucose into the bloodstream more gradually, preventing those extreme blood sugar fluctuations.
  • Portion Control: Be mindful of portion sizes when consuming carbohydrates. It's easy to overindulge in foods like pasta and bread, which can exacerbate cravings and weight gain. Stick to recommended serving sizes to keep your carb intake in check.
  • Timing Matters: Consume carbohydrates earlier in the day. Your body is better able to use carbs for energy when eaten earlier on in the day. 

Tip 3: Eat a Balanced Breakfast

Breakfast is often considered the most important meal of the day, and when you have PCOS, it can be a game-changer in controlling cravings. Starting your day with a balanced breakfast helps mitigate the ups and downs of blood sugar levels.

  • Protein: Include protein in your morning meal. Whether it's eggs, yogurt, or a protein smoothie, this will help you stay full and satisfied.
  • Fibre: Add fiber-rich foods to your breakfast, such as whole-grain cereal, oats, or fresh fruit. Fiber promotes digestion and stabilizes blood sugar levels, reducing cravings later in the day.
  •  Healthy Fats: Incorporate a small amount of healthy fats like avocado or nuts into your breakfast. They add flavor and increase satiety.
  • Avoid Sugary Cereals: Many popular cereals are loaded with sugar, which can lead to energy crashes and cravings. Opt for weetbaix, porridge or a protein-based breakfast instead.

Implementing these changes in your breakfast routine can set the tone for your entire day, making it easier to manage PCOS cravings and maintain a stable energy level.

Incorporating these three tips into your daily life can significantly help in controlling those insatiable PCOS cravings. However, it's important to remember that everyone's body is unique, and what works for one person may not work for another.

To embark on your journey towards better health and gain personalized guidance in managing PCOS cravings, I encourage you to take the next step. Book a free discovery call with me here. It's an opportunity to discuss your unique needs, explore tailored programs, and set yourself on the path to reversing PCOS symptoms and enjoying a healthier, more fulfilling life. Your wellness journey starts with this call, so don't hesitate—take the first step today!