PCOS Diets Don’t Work. Here’s What to Do Instead
If You’ve Googled “What to Eat for PCOS” You’re Not Alone
A recent study has found that of the 82% of women with PCOS who reported improving their diet in the hopes of improving their PCOS, only 13% reported achieving that goal.
If a doctor told you that a treatment was going to make you miserable and has an 87% failure rate, would you still want that treatment?
Probably not!
If you’ve ever searched “what to eat for PCOS” and ended up with a confusing list of foods to avoid, restrictive meal plans you just can’t stick to, or advice that left you more overwhelmed than empowered, you’re definitely not alone!
PCOS nutrition advice is everywhere but it often feels contradictory, impossible to follow, or just plain exhausting. You want to eat better for your body - I know you have the motivation and the right intentions - but the cycle of frustration and confusion can feel endless.
You want to know that if you cut your favourite foods out (read: carbs!) that it's going to all be worth it and make a difference, right?
Well, I want to make your day by telling you that you don’t have to cut out carbs, and that there is a smarter, kinder, and more effective way to nourish your body, and support your hormones if you have PCOS. One that doesn’t rely on restriction or rigid rules, but instead teaches you how to keep your symptoms away naturally and enjoyably.
Why PCOS Diets Fail Most Women
It’s Not You. It’s the Diet.
Most PCOS meal plans and diets don’t work because they’re one-size-fits-all and overly restrictive. They also don’t come with much (if any) education around why you should eat this and not that. You just have to follow what they say and trust them. Hmm
You might have seen plans pushing extreme low-carb, keto or paleo rules but rarely do they consider your unique PCOS type, symptom triggers, or your busy life. These diets often ignore the big picture:
- Your energy needs
- Your food preferences
- The nutrients required for healing
- Your hormonal patterns
- Your social life and budget
They just want to focus on restriction and making an enemy of different food groups!
And when food feels like a punishment or a list of don’ts, it’s no surprise that sticking with these diets is near impossible.
Key takeaway: What your body really needs isn’t less food, it’s the right nutrients to support your hormones.
Do I Need To Lose Weight?
20% of women with PCOS have either a normal weight or are underweight. So weight loss is not always the answer, even though that is what most doctors will tell you.
If you are overweight, then weight loss will be beneficial - not just for your PCOS, but for your overall health - but it also isn’t the magic fix that doctors make it out to be!
Many women with PCOS who lose weight still struggle with their PCOS and its associated symptoms because PCOS is much more complicated than the number on the scale or your body fat %. Killing yourself to shed the kgs in hopes that it will fix everything is not the right approach. Many studies have also found that 80–95% of people who diet regain the weight they lost within two years, so it’s also not an effective long-term solution.
Instead we want to think holistically and long-term when it comes to managing your weight and your PCOS.
What Actually Works for PCOS (Without Dieting)
Let’s get practical. Here’s a simple framework you can use today to start eating in a way that truly supports your hormones:
1. Balance Blood Sugar First
No matter your PCOS type, and whether you are overweight or not, stabilising your blood sugar is the foundation for hormonal balance. Even for those without PCOS.
When your blood sugar spikes and crashes, it creates hormonal chaos, worsening insulin resistance, increasing androgen levels, and triggering symptoms like fatigue and breakouts.
Try this: Don’t skip meals, and include a balance of protein, fats, and carbs in every meal to keep your blood sugar steady throughout the day. We dive into balancing your blood sugar much deeper inside the Balance Your Hormones program, but this is a good start. I’d also recommend checking out my Free Hormone Balancing Masterclass which will give you more free tips around balancing your blood sugar too.
2. Work With Your Hormones, Not Against Them
Your hormonal needs change throughout your cycle, and your nutrition should reflect that.
Supporting ovulation, calming androgens, and regulating your cycles means eating to fuel these processes, not fighting against them.
This isn’t difficult by any means, it’s just about taking the time to learn how to support your hormones with nutrition - Something I teach my BYH clients by sharing with them everything I learned in university when becoming a Nutritionist. (So they can be their own nutritionist and create their own personalised meal plans to suit their preferences)
3. Add, Don’t Restrict
Instead of focusing on what to cut out, focus on what to add:
- Protein to stabilise blood sugar and support muscle
- Fibre to feed your gut and help hormone detoxification
- Anti-inflammatory foods like leafy greens, berries, and omega-3 rich fats
- Healthy fats to support hormone production
When you nourish your body well, your symptoms start to shift without punishment or perfection.
Real Women, Real Results
"I kept feeling like no matter what I did nothing worked. I had tried so many different diets and my self-esteem was becoming an issue. I never knew the science behind food. I'm less moody, have more energy & my libido is improving. I was surprised at how uneducated I was about hormones and nutrition and how much there was to learn."
- Abby
Stories like Abby’s remind us that it’s not about perfect food choices but about understanding how to work with your hormones.
Want to Know Exactly What to Eat for Your Hormones?
If you’re ready to stop following confusing plans and start understanding the nutrients your body actually needs, then the Balance Your Hormones program is your next step.
Inside BYH, I’ll teach you:
- How to understand your symptoms and hormonal patterns
- Foods to eat more of and why, without restrictive plans and calorie counting
- How to build meals around your imbalances, lifestyle and taste preferences
- How to feel confident in your food choices and creating your own meal plans for life
No “start over every Monday” energy. Just clarity, consistency, and proven results.
Click here to learn more about the Balance Your Hormones program.
Not Quite Ready to Join? Start Small
If you’re not ready to dive in just yet, you can still get started with The PCOS Guide, which is my $15 Ebook that helps you understand your PCOS symptoms and the PCOS cycle to break if you want to clear your symptoms and reverse your PCOS. Get your copy of The PCOS Guide today & start understanding your PCOS.
Not Sure If You Have PCOS?
If you want to learn more about PCOS and whether it might be what you’re dealing with, check out this blog next:
Can I Have PCOS if My Blood Tests Are Normal? (Other Signs of PCOS)
Final Thoughts
PCOS diets don’t have to be restrictive, confusing, or punishing. We love carbs at Modern Balance! The best approach is one that understands your unique hormonal needs, supports your lifestyle, and helps you build a sustainable, nourishing relationship with food.
You deserve to feel confident, nourished, and balanced, and that starts with how you eat.
Mads 🤍
