IIFYM PCOS Calculator
The PCOS Macro Nutrition Playbook
IIFYM, Macros and PCOS
Choose Carbs that Balance Hormones
Use Protein to Ease Hunger Pangs
Eat the Right Types of Fats
PCOS IIFYM includes plenty of fats, but not all fats are created equally. This is especially true for those of us who have PCOS, for example.
Having PCOS puts you at a much greater risk of developing heart disease because we tend to have lower levels of HDL (good cholesterol) and higher levels of LDL (bad cholesterol).
What types of fats you include in your IIFYM Blueprint diet plan can help correct this issues and reduce testosterone levels, a win-win for women with PCOS!
Avoid Trans Fats
Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels, which could amplify the heart health risks associated with PCOS.
One of the most common sources of trans fat is partially hydrogenated oils which are found in margarine, some fast foods, and commercially made baked goods. By choosing a healthy alternative to margarine and skipping the drive-thru you can easily minimize your consumption of trans fats.
Get in Omega 3’s
Omega 3 fats are an excellent source of cholesterol – plus, they can improve other PCOS symptoms! A recent study (2) found Omega 3 lowered free testosterone levels in women with PCOS. Omega 3’s have also been shown to play a role in improving insulin resistance, anxiety, and depression, for instance.
Fatty fish, sea vegetables/algae, flaxseeds and grass-fed meat are all good sources of Omega 3’s. If you find it hard to include this food in your IIFYM plan, consider taking a fish oil supplement. Just remember that fish oil capsules contain calories and fats so they should be factored into your daily macro totals.