by AmyPlano | Apr 22, 2023 | General information about PCOS, PCOS friendly recipes, Weight Loss
Are you looking for high-protein meal ideas that are PCOS-friendly? Polycystic Ovarian Syndrome (PCOS) is a hormonal and metabolic disorder characterized by irregular or missing periods, increased androgens (male hormones), and multiple ovarian cysts.
While PCOS can cause many unwanted symptoms including acne, abnormal hair growth, and weight gain, a healthy diet can play an essential role in managing these symptoms.
Protein is one of the most important macronutrients for a healthy PCOS diet. Incorporating high-protein meals into your day can help regulate blood sugar levels, reduce insulin resistance, and promote weight loss.
In today’s article, I will be going over how to build a PCOS-friendly dinner plate that prioritizes protein. I will also be providing you with five high-protein meal ideas for when you need some inspiration in the kitchen!
How Can High Protein Meal Ideas Help with PCOS?
When you are first diagnosed with PCOS it can be very difficult to know where to turn and what to eat. Diet is so crucial to managing PCOS symptoms because 50-70% of women with PCOS have insulin resistance.
In general, a PCOS diet should focus on:
- Lean protein sources
- High fiber foods
- Omega-3 fatty acids
- Anti-inflammatory foods
- Low glycemic index foods
Lean protein sources are especially important for PCOS and are what we will focus on in today’s blog. Since women with PCOS are often insulin resistant, their bodies may have a harder time processing carbohydrates.
Protein, on the other hand, has little effect on blood sugar levels and can help regulate insulin secretion, making it an ideal macronutrient for women with PCOS.
Additionally, protein has been shown to promote feelings of fullness, which can help reduce overeating and promote weight loss. Weight loss can be very challenging with PCOS, but is important for managing the condition.
If you need additional guidance, consulting with a specialized PCOS dietitian like myself can help to ensure you tackle your PCOS symptoms and loss weight sustainably.
How do I Build a PCOS Plate?
While I give you all the information and the types of foods you should be eating in my PCOS-friendly food blog, I understand the difficulty of taking these separate food components and building them into a meal you look forward to eating.
Here are a few tips for building a PCOS Plate:
- Aim for 20+ grams of protein per meal (3-4 ounces of chicken, meat, or fish)
- Fill half your plate with non-starchy veggies (broccoli, leafy greens, Brussels sprouts, etc.)
- Fill ½ of your plate with whole grains or starchy veggies (potatoes, beans, squash, quinoa, and brown rice)
- Add a healthy source of fat (avocado or olive oil)
Combining all of these elements into a meal will create a blood sugar-balancing plate that will keep you satisfied and your hormones happy- making it perfect for PCOS.
High Protein Meal Ideas for PCOS
Now we will get into some high-protein meal inspirations that are PCOS-friendly. If you are struggling with what to make for your meals, try out one of these ideas below!
Remember that you can modify any of the meals based on your preferences and dietary restrictions.
Quinoa, Tomato, Corn, and Black Bean Salad with Grilled Chicken
Quinoa is a great source of whole grains and also provides a solid amount of protein at eight grams per cup. Creating a quinoa salad full of fresh produce makes for quick and easy meal prep for the week.
Top the salad with 4-6 ounces of grilled chicken or turkey for an extra protein boost to keep you satiated until your next meal!
- Cook quinoa using the package directions. Add chopped cherry tomatoes, kerneled corn, and black beans.
- Make a dressing mixture with olive oil, lemon juice, balsamic vinegar, and honey.
- Top the salad with 4-6 ounces of grilled chicken. Combine together and serve.
Sheet Pan Salmon, Sweet Potato, and Brussel Sprouts
This sheet pan salmon meal is super easy to prep and makes for easy clean-up!
Salmon provides a great source of protein at 23 grams for 4 ounces. It is also high in beneficial omega-3 fatty acids.
Brussel sprouts are a high fiber, non-starchy veggie great for filling up and giving volume to your plate. Lastly, adding sweet potatoes gives you extra fiber as well as beta-carotene which is converted into Vitamin A in the body.
- Preheat oven to 400 degrees. Place fresh salmon on a sheet pan lined with aluminum foil.
- Cut up your Brussels sprouts and sweet potatoes. Place around the salmon fillets.
- Drizzle olive oil on top. Sprinkle salt, pepper, garlic powder, and paprika.
- Bake until the salmon reaches the proper internal temperature and the sweet potatoes are tender.
Greek Yogurt Parfait with Berries, Chia Seeds, and Flax Seeds
Greek yogurt is a solid source of protein at around 15 grams per serving. Additionally, greek yogurt provides beneficial probiotics for gut health as well.
Topping it off with some fresh berries is a great way to add in some fiber and antioxidants. Combining with other toppings such as chia and flax seeds makes this an amazing blood sugar-balancing breakfast that you can eat on the go.
- Choose your favorite non-fat Greek yogurt.
- I love Two Good and Fage because of their high quality and low sugar content.
- Wash and prep your berries of choice. Add them on top of the yogurt.
- Choose the rest of your toppings. Ideas include:
- Flax, chia, and hemp seeds, pumpkin seeds, low-sugar granola, mixed nuts, nut butter, and honey for a bit of sweetness.
Tofu and Veggie Stir Fry
For my vegetarian PCOS ladies, a tofu veggie stir fry can be a perfect high-protein meal option to include in your diet. Tofu is a source of soy protein that has been researched to improve insulin resistance and decrease oxidative stress and excess androgens.
- Press the tofu to dry and season it with garlic powder, pepper, and a little salt.
- Throw into a frying pan with some olive oil and minced garlic and cook till crisp.
- Cook in the same pan broccoli, fresh green beans, and peppers to give the meal some fiber.
- Prepare and cook brown rice noodles according to their package. Brown rice can also be used.
- Top with coconut aminos, a healthier alternative to soy sauce, and enjoy!
Grass Fed Beef and Bean Tacos with Whole Wheat Tortillas
Grass-fed beef is a great source of protein, iron, and B Vitamins. It differs from grain-fed beef because it has less saturated fat which can cause inflammation in the body.
Cooking up ground grass-fed beef with low-sodium taco seasoning serves as a great base for your next Taco Tuesday. Adding black beans to the taco along with sliced avocado and salsa can add some extra flavor as well as fiber and healthy fats.
- Prep your grass-fed ground beef and saute it in a pan. Add low-sodium taco seasoning.
- Rinse and drain a can of black beans. Add to the ground beef.
- Saute vegetables of your choice, my favorites are roasted peppers and onions, broccoli, and zucchini.
- Heat whole wheat tortillas and start assembling your tacos.
- Top with sliced avocado, salsa, and/or pico de gallo. If you are looking for a healthier sour cream alternative, try Greek yogurt mixed with spices.
High Protein Meal Ideas for PCOS: The Takeaway
There are plenty of meal combinations you can cook up to manage your PCOS symptoms. These are just a few of my favorites that you can include in your meal planning.
Remember to try to include a protein source in as many meals as you can, to promote satiety and improve insulin resistance.
There is not one perfect meal for PCOS and I encourage you to mix it up. Try new foods and recipes to keep things interesting. Eating healthy does not have to be boring!
If you want further guidance on meal planning and nutrition around PCOS, in my nutrition coaching program, we work together to come up with a personalized plan that prioritizes high-protein meals and other macronutrients to achieve your health goals.
Don’t let PCOS control your life, take control of your health today and head over to my services page for support and guidance on your journey to your best health!
by AmyPlano | Apr 4, 2023 | General information about PCOS, Weight Loss
Polycystic Ovarian Syndrome or PCOS is a hormonal and metabolic condition that affects women all over the globe. If you have PCOS, you may be wondering what PCOS diet and lifestyle habits you can do to improve your condition.
Making dietary changes can help manage your PCOS symptoms, assist with weight loss, and treat hormonal imbalances. While there is no specific PCOS diet, there are certain foods and nutrients that you can add to your day to best support your health.
Keep reading to learn how your diet can play a role in PCOS and my favorite PCOS-friendly foods. These are foods that I recommend all of the time to my nutrition clients as a specialized PCOS dietitian!
How Can Diet Help Manage PCOS Symptoms?
Lifestyle and diet strategies are considered one of the first lines of defense against PCOS. What you decide to eat can help regulate your blood sugar levels, prevent insulin resistance, and manage your weight. These are common problems that women with PCOS face and lead to unwanted symptoms.
Here are a few benefits of a healthy diet for PCOS:
- Reducing inflammation
- Managing hormonal imbalances
- Improving fertility
- Promoting weight loss
- Regulating blood sugar levels and preventing further metabolic complications
- Increasing energy levels and overall quality of life
There is no one-size-fits-all PCOS diet. Each person will have unique dietary needs based on a variety of factors. It is always recommended to consult with your healthcare team or a registered dietitian before starting a new diet, supplement, or treatment protocol.
Can PCOS-Friendly Foods Help With Weight Loss?
Many women with PCOS come to me because they are frustrated that they aren’t losing weight. And trust me, I get it. Having PCOS can make it much harder to lose weight.
That being said, studies do show that women who can lose weight with PCOS have improved symptoms and metabolic markers. Which is hugely important for managing the condition!
Since PCOS can make weight loss more challenging, it may require a multifactorial approach. This means you will want to consider your physical activity, diet, supplement routine, and overall stress management techniques. You have to look at the full picture when it comes to PCOS weight loss.
While eating PCOS-friendly foods can help with weight loss, that is not the only goal of implementing a PCOS diet. The foods I have listed below will help you manage underlying hormonal issues associated with PCOS and weight loss can be a positive side effect.
PCOS-Friendly Foods to Prioritize
Omega-3 Fatty Acids
Omega-3s are types of polyunsaturated fatty acids that have many benefits for your overall health. The two main types of omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Recent studies have shown that omega-3 fatty acids are beneficial for women with PCOS. They can help improve insulin resistance, which is a common driver and side effect of PCOS. Additionally, they were shown to improve other metabolic markers such as triglyceride and cholesterol levels.
Foods high in omega-3s include:
- Fish and other seafood, especially cold-water fish (salmon, herring, sardines, tuna, mackerel)
- Seaweed and algae
- Flax seeds, flax seed oil
- Canola oil
It is important to note that plant-based sources of omega-3s are not as easily used by your body. Fish and fish oil are the best ways to get omega-3 fatty acids into your diet.
If you don’t like fish or are plant-based, you may want to consider taking a fish oil supplement to get your daily dose of omega-3s.
Dietary fiber is a type of carbohydrate and a component of plant foods that goes undigested in your digestive tract. Many people aren’t getting enough fiber throughout the day, which can have consequences for your overall health.
In fact, low intake of dietary fiber in women with PCOS is associated with insulin resistance and hyperandrogenism (excess male sex hormones). Both insulin resistance and high androgen levels can worsen PCOS symptoms.
Additionally, fiber is an important nutrient to help with weight management. It can increase your satiety and satisfaction after eating, which later on can curb your appetite and any cravings. An increase in fiber intake has been shown in studies to help with metabolic improvement and weight control in women with PCOS.
High-fiber foods include:
- Whole grains (quinoa, whole wheat, buckwheat)
- Legumes (lentils, beans)
- Nuts and seeds (chia, flax, walnuts, cashews)
- Fruits and vegetables (broccoli, apples, dried fruit, avocado, berries)
Lean Protein Sources
Protein is a vital macronutrient for many of your bodily processes. It can help you feel full for longer, satisfy cravings, stabilize your blood sugar levels, and more.
This macro is especially crucial for women with PCOS and should be prioritized at as many meals as possible. An increase in protein vs carbohydrates has been proven to increase weight loss and improve glucose metabolism in PCOS patients. Try to aim for around 15-20 grams of protein per meal.
Keep in mind that your protein intake should be primarily from sources that are lean and high quality. Protein that is high in saturated fats could have the opposite effect on your weight loss and metabolic markers.
Great sources of lean protein:
- Meat and poultry (turkey, lean and grass-fed beef, chicken)
- Greek yogurt
- Seafood and fish
- Plant protein (legumes, beans, tofu, tempeh, nuts, and seeds)
Low Glycemic Index Food
Low glycemic index (low GI) foods are foods that have a low value on the glycemic index scale. The glycemic index rates foods based on their ability to spike your blood sugar levels. Foods that rank low on the scale are less likely to raise your blood sugar than foods with higher values.
Eating low-GI foods can be beneficial for both weight loss and insulin resistance. When researchers looked at the effects of a low GI diet on PCOS, they found that it can have a variety of benefits.
A few studies found that it could positively impact fertility, hirsutism (dark hair growth), weight, and even emotional health. Because of this, low-GI foods seem to be a promising addition to a PCOS-friendly diet.
Some examples of low GI foods:
- Non-starchy vegetables (peppers, broccoli and other green vegetables, tomatoes, eggplant, lettuce)
- Fruits (berries, apples, lemon, limes, pears, avocado, apricots)
- Whole wheat/wheat bran
- Beans and legumes
Research has confirmed that chronic inflammation can be a big contributor to PCOS. Many women with PCOS are found to have higher levels of inflammatory markers.
Inflammation can lead to a whole host of negative consequences for your symptoms and the development of the condition.
One way to combat inflammation is to eat foods with anti-inflammatory properties. When emphasizing these foods, they can help correct hormonal balances, specifically by reducing your androgen levels.
Anti-inflammatory foods include:
- Berries (strawberries, blackberries, blueberries, raspberries)
- Cruciferous vegetables (broccoli, kale, Brussels sprouts)
- Green tea
- Olive oil and other healthy fats (nuts, fatty fish)
- Other leafy greens
PCOS Diet: The Takeaway
As you can see, there are plenty of PCOS-friendly foods that you can add to your diet plan. I encourage you to choose a few options from the lists above and plan them into your meals.
Regardless of the specific benefits, eating a diet that is nutrient-dense and diverse is one of the best ways to support your body.
If you are looking to take the guesswork out of your diet, working with a registered dietitian can be extremely helpful!
In my nutrition coaching program, we will work together to come up with a personalized plan to help you manage your PCOS and any other health goals that you have. There is no better time to invest in your health! Head over to my services page to learn more about my current offers today.
by AmyPlano | Mar 20, 2023 | General information about PCOS, PCOS and metabolism, Weight Loss
A common symptom and driver of Polycystic Ovarian Syndrome (PCOS) is insulin resistance or the inability of your body to effectively use the hormone insulin.
Did you know that up to 80% of women with PCOS deal with insulin resistance (IR)?
While it is not part of the diagnostic criteria for PCOS, the two are frequently associated with one another. If IR is not treated properly, it can lead to further hormonal and metabolic problems. Which for obvious reasons, you want to avoid!
In today’s article, I will be breaking down the connection between PCOS and IR. This includes what insulin resistance is, how it relates to PCOS, and my best tips for improving IR as a PCOS dietitian. Keep reading to learn more!
Are you pre-diagnosis and wondering if you have PCOS? Head over to this page on my website to learn more information about what PCOS is and how it is diagnosed.
What is Insulin?
Insulin resistance involves a naturally occurring hormone inside your body called insulin. Insulin is produced in your pancreas and regulates the amount of glucose, or sugar, in your blood.
How it works (in simple terms):
- When you eat food, it gets broken down into sugar and enters your bloodstream
- Your pancreas is signaled to release insulin
- Insulin works hard to help the sugar get used as energy in your cells or signals the liver to store the sugar to use later
- This lowers the amount of glucose in your blood
However, the process only works this way when your body is functioning how it should. People living with certain conditions, such as diabetes, develop the inability to produce and utilize insulin correctly.
What is Insulin Resistance?
Now that you’ve learned about insulin, let’s dive into what insulin resistance is. Insulin resistance is when your cells stop responding to insulin properly.
Imagine your pancreas is pumping out insulin in response to all of the sugar in your blood. After a while, your cells become sensitive or resistant to this insulin and aren’t able to use it in the right way anymore.
Typically your poor pancreas will react by making even more insulin until it can’t keep up any longer. As a result, your blood sugar levels stay high and can start to harm your body.
Symptoms of Insulin Resistance
So, how do you know if you are insulin resistant?
Typical signs and symptoms of insulin resistance to look out for in women with PCOS:
- Increased or frequent urination
- Excessive hunger or thirst
- Feeling tired all the time
- Feeling hungry after you eat
- Acanthosis nigricans (dark pigmentation and thickening of the skin)
- Elevated inflammatory markers and lipid levels
- High fasting blood sugar and insulin levels
- And more!
Gaining weight and difficulty losing weight are also associated with insulin resistance in women. However, it is important to note that signs and symptoms may be different for everyone.
IR is typically diagnosed using lab work that tests for fasting glucose and insulin levels, as well as the HOMA-IR index (a scale used to assess how your body uses insulin).
How are PCOS and Insulin Resistance Related?
Many people associate PCOS with a hormonal disorder involving the ovaries and ovulation, but it is also a metabolic disorder that has an impact on your whole body.
We are continuing to find out more and more about the connection between PCOS and insulin resistance. Many researchers believe that insulin levels are linked to PCOS because lots of women with PCOS have too much insulin inside their bodies.
Insulin resistance is not only a symptom of PCOS but can actually drive the condition and make it worse. Having high insulin levels in the blood is associated with an increase in androgen (male sex) hormones such as testosterone. We know that women with PCOS already have elevated levels of androgen hormones, so this is not ideal.
In the reverse direction, androgen levels can also increase insulin levels. Many women with PCOS find themselves in a vicious cycle because as one rises, the other follows along. Symptoms start to worsen and quality of life can absolutely decrease!
How are IR and Weight Gain Related?
I mentioned that IR can lead to weight gain- but why is this? When insulin levels are elevated, it causes you to store fat very easily. Insulin can also stimulate appetite and make you more hungry. As your insulin levels increase, you may find that you are craving more sugary and carb-rich foods.
Because of these factors, studies show that women with PCOS and IR are more likely to gain weight and have trouble keeping it off. They also have an increased risk for type 2 diabetes, obesity, and other metabolic complications.
If you have PCOS and struggle to lose weight, working on your insulin resistance is a great step towards reaching your weight loss goals.
Tips for Improving Insulin Resistance
Nutrition and lifestyle changes are the best way to improve insulin resistance. Lots of research is emerging on how with physical activity and the right eating patterns, insulin resistance can be repaired.
My best tips for addressing and improving IR:
- Focus on an overall nutrient-dense, balanced diet and a regular exercise routine that is sustainable for you and your lifestyle.
- You do not need to cut out all carbs! Instead, prioritize whole-grain and high-fiber carbohydrate options when possible.
- Examples include quinoa, whole wheat, brown rice, legumes, fruits, and vegetables
- Additionally, pair your carbohydrates with lean protein and healthy fats to create a balanced meal.
- Maintain a healthy weight and get regular bloodwork done to check glucose and insulin levels.
- Eat regular meals at regular intervals throughout the day and try to avoid skipping meals for periods time.
- Address any nutrient deficiencies that may contribute to IR such as vitamin D, vitamin B12, and omega-3s. Include whole food sources of these nutrients in your daily diet.
- Manage your stress levels and make sure you are getting good quality sleep at night.
Some women with PCOS may benefit from insulin-reducing drugs such as Metformin or Actos. It is important to consult with your healthcare team about what treatment options are right for you!
PCOS and Insulin Resistance: The Takeaway
If you are a woman with PCOS, it is likely that you are insulin resistant to some extent and could benefit from reducing insulin levels in your body.
Many signs and symptoms become tolerable after improving IR. Yes, there’s hope! You can use the tips I outlined above as a great starting point for addressing this underlying issue.
Looking for additional guidance and support with nutrition and PCOS? I know this all can be overwhelming at first, but don’t worry, I got you! You do not need to go another day being frustrated over your PCOS symptoms.
I am a specialized PCOS weight loss dietitian and am here to help. Head over to my services page to learn more about my personalized programs that are tailored to your individual needs. It is time to lose weight, get healthy AF, and feel fabulous along the way.
by AmyPlano | Jul 16, 2019 | General information about PCOS, PCOS and carbohydrates
Keto vs Atkins: what’s actually the difference?
Keto is such a hot topic these days but is it the same thing as Atkins? Both are low carb, high in fat and share a large majority of the same principles but there are differences. We are going to get to the bottom of this mystery once and for all.
The Great Debate: Carbohydrates Versus Fat
Few things in the world of nutrition are debated as much as “carbohydrates vs fat.” For decades we’ve been told fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar (and crap!) flood just about every aisle in the supermarket. Meanwhile, our population is fatter, sicker and on more medications than ever.
To eat carbs or not to eat carbs. That is the age-old question.
Therefore, it is no surprise that over the last few decades, low carbohydrate diets have made a resurgence. Also thankfully the pendulum has finally swung in a promising direction as it relates to fat intake. Many health professionals now support that a low carb diet is a viable option to treat obesity and other chronic, Western diseases.
Yay finally for legit science!
However, despite advances in research, there still seems to be confusion among the various low carb diets. In fact, one of the common statements I hear in my practice from patients is that they are following a ketogenic diet. But are they really?
More often that not – upon a quick review of their actual eating patterns it becomes apparent their eating style is more consistent with an Atkins diet rather than of a strict ketogenic diet. But does it really matter? Aren’t all low carb diets created equal and illicit the same results? The answer as you will see is not that simple.
Where do I Come in With All of This ?
It is important to note the goal of this blog is purely informational. As a practitioner I have no personal bias as it relates to a low carbohydrate diet. I am neither for or against them. I meet my patients in their health journey ‘where they are’.
With that being said, it is important that my patients are properly educated and not misinformed. Therefore, the intention of this blog is not to debate whether or not a low carb diet is healthy. The intention is to instead to address the differences and similarities of two of the most popular low carbohydrate diets: The Atkins Diet and the Ketogenic diet (aka just Keto). Both are low carb and share a large majority of principles and beneficial outcomes, but a few subtle differences exist too. But what are the main difference between these two diets? And do these differences really matter? Does one promote more long term health benefits? Let’s get some answers.
Similarities Between Atkins & Keto
Before we examine what makes both diets unique it is critical to address the similarities between Keto and Atkins. I believe it these striking similarities that often have someone thinking they are following one type of low carb diet; when in fact they are following a different approach.
Both are Low Carb Diets
At the most basic levels, both Atkins and Keto are low carb diets. However, surprisingly there is no standard definition of what actually constitutes the term “low carb”. Both Keto and Atkins respectively present and adhere to their own definitions. As you will see, it is these very definitions that set Keto and Atkins apart from one another.
Both are Built on the Premise of Ketosis
Definitions aside, it is fair to make the general assumption that a low carb diet restricts carbohydrates, such as those found in sugary foods, pasta, fruit and bread. For both diets, their success centers around lowering the body’s carbohydrate intake in an effort to lower insulin and consequently burn fat as fuel. This process is known as ketosis.
In the absence of carbohydrates the body produces ketones. Ketones are an alternative fuel source for the body to use when blood sugar (glucose) is in short supply. The goal of both Keto and Atkins is to tap into the body’s fat burning potential. Once this switch is flipped, the body changes from burning carbohydrates to fat.
Therefore, by restricting carbohydrates, insulin levels decrease, and fat burning increases dramatically. As we will see in this blog, ketosis plays a pivotal role in each of the diets but in different ways, thus affecting how sustainable each diet is in the long run.
Both Diets Place an Emphasis on Dietary Fat
High fats foods such a meat, eggs, full fat dairy and liberal amounts of fats form the backbone of both Atkins and Keto. However, Keto greatly favors calories come from fat. While on Atkins, fat receives less of an emphasis, with a more dramatic shift towards higher protein lower carb consumption.
Both Diets Provide Similar Health Benefits
Weight loss is the primary end goal of Atkins. While Keto was developed in the 1920’s as a treatment option for epilepsy. But recent research suggests the Keto and Atkins diets may provide health benefits including by not limited to weight loss, optimized blood sugar, improved insulin sensitivity, even reduced risks of various cancers and some neurodegenerative diseases (1, 2).
The Keto Diet
Keto by definition is a high fat, moderate protein, very low carbohydrate diet. The dietary approach is linear from start to “finish”. There is no maintenance plan once you reach your goal. Instead, you sustain the same fixed eating patterns indefinitely.
The Specifics of a Ketogenic Diet
♥ 5 – 10% of energy from carbs
♥ 20 – 30% of energy from proteins
♥ 65 – 80% of energy from fats
The primary goal of eating in tune with these specific percentages is to get the body in ketosis. By following this high fat, moderate protein, low carb diet the individual is able to significantly lower their insulin levels. This radical shift in fuels prompts the body from burning from glucose to creating and using ketones. In turn, facilitating fat burning.
Keto is a high fat, moderate protein,low carb diet.
Let’s be clear about something. Keto is a high fat diet. Not a high protein diet. So you don’t need/want huge amounts of protein. Protein in excess of what your body uses/needs can be converted to glucose, making it more challenging to get in (and stay!) in ketosis. Most people who think they are following Keto often fail to recognize this piece. They get confused with Atkins where protein intake is unregulated and encouraged. They think the same applies for Keto. Well, it does not. On Keto, protein intake needs to be determined and adhered to in order to maximize results.
Long Term Compliance on Keto
When following a true Keto diet, long term compliance with these specific guidelines is critical. If the guidelines are violated, the benefits of ketosis will not be actualized and the individual may actually end up gaining weight.
Therefore, in embarking on Keto the individual must make (and sustain!) significant, permanent, lifestyle changes. No compromising. No backing away. Just a full lifestyle adjustment regarding how you view food and nutrition. No biggie, right ?
Why You Need to Know your Baseline Calorie Needs on Keto
I know counting calories is often noted as not necessary on Keto. However, I am going to disagree here. Think about it. Keto relies on very specific percentages based on total calories consumed. While I agree due metabolic adaptations in relation to hormone regulation you can likely consume a higher level of calories – you still need a starting point for calories. If you do not establish a baseline level of calories, it is impossible to determine the actual percentages of fat, protein and carbohydrates you need to consume. Therefore, you need a starting point for calories to base your percentages off of. Makes sense, right?
The Atkins Diet
Now let’s transition to the Atkins diet and what makes it is this approach unique.
The Specifics of the Atkins Diet
The are four phases in the Atkins diet: Induction, Balancing, Fine-Tuning and Maintenance. The first phase is the most restrictive and vaguely resembles the overall platforms of a ketogenic diet with one major caveat; there is no restriction on protein just carbohydrates. As time progresses and the individual gets closer to their goal weight complex carbohydrate intake increases and the diet becomes less carbohydrate restrictive.
The 4 Phases of Atkins
Induction: Carbohydrates are restricted to no more than 20 grams per day. Emphasis is placed on high fat and high protein foods, with the source of carbohydrates coming from dark, leafy greens.
Balancing: Nuts are incorporated, low carbohydrate vegetables and small amounts of fruit.
Fine-tuning: As someone approaches their goal weight, they begin to add more carbohydrates slowing down weight loss.
Maintenance: High fiber carbohydrates are significantly increased and based on an individual’s level of “tolerance” more or less or added.
The Basics of Atkins
Fat: No defined amount although liberal consumption of high fat foods are encouraged
Protein: Also no defined amount although liberal consumption of high protein foods are encouraged
Carbohydrates: < 20 net grams of carbohydrates per day during Induction phase with increasing amount through the 4 phases
There are no restrictions on fat consumption. More importantly, there is no restriction on protein. You are encouraged to eat as much protein and fat as long as you keep your carbohydrates where they need to be in each respective phase. You don’t need to ‘hit’ specific percentages for your macronutrients. Additionally, you can eat as many calories as you like. Therefore, depending upon your personal eating style this can become a high calorie, high fat, high protein, low carbohydrate diet.
How Keto and Atkins are Different
So we have addressed both the similarities and the respective differences of Keto and Atkins. Now let’s talk about how they compare. Here is a summary of the keys points.
Changes from phase to phase, starting with drastic reductions followed by gradual reintroduction.
Relatively Fixed level: Approximately 5-10% of total calories.
Carbohydrate Monitoring Method
Often based pm approximately 1-1.5 grams of protein for each kg of bodyweight.
No set amount – high fat foods encouraged
High fat intake. As much as 65 – 85% total calories.
4 phase process where carbs are slashed then gradually reintroduced.
Once nutritional ketosis is achieved optimal carb, fat and protein levels remain unchanged.
Ketosis highest during phase 1. After that ketosis is decreased as carbs are slowly reintroduced.
Optimal production levels maintained throughout course of diet.
Time When Individual Achieves Ketosis
With ketosis the Atkins diet looks to achieve it in phase 1.
Depends on the individual.
Distribution of Macronutrients
Perhaps the most significant difference between Keto and Atkins is how the macronutrients are specifically distributed. Macronutrients (aka ‘Macros’) are the amount of carbohydrates, fat and protein someone should consume based on their specific needs. Keto as you have seen is highly specific with finite macronutrient ratios. While Atkins promotes a level of food quality (high fat, high protein, low carb) but makes no mention of actual quantity.
There is no denying the fact both diets are low in carbohydrates. However, long term Keto promotes a consistent lower carbohydrate diet. Generally speaking, most people on Keto keep their carbs below 30 – 50 grams for.ever. Yes, as already noted, there are no phases or progression of carbohydrates for Keto. Just one steadfast, unwavering level of uniform carbohydrate intake.
In the Induction phase, carbs on Atkins are set at 20 grams or under. However, as the individual progresses through the various phases additional carbohydrates are added. While these additional carbohydrates are not ‘junk’ carbs – the body still recognizes them with a similar blood sugar response. Additional carbohydrates promote an increase in blood sugar. This rise in blood sugar drives up insulin. Ultimately, knocking the individual out of ketosis.
Which raises the question: “Is Atkins a ketogenic diet?” The answer would be: “No.”
Atkins unfortunately diet does not turn you into a fat burner for the long haul. This is simply because as you progress you are allowed to eat an upward of 100 grams of carbs per day. This amount (for many) is sufficient for your body to keep burning sugar for fuel – not fat. Keto, on the other hand, requires sticking to 30 – 50 grams of carbs per day increasing the likelihood of long term ketosis.
Are All Carbs Created Equal?
One area of carb counting that can get a little confusing is the whole “net” carbohydrate situation. Atkins utilizes a net approach to counting carbohydrates. While Keto counts total carbohydrates. Don’t worry, though — it’s not nearly as confusing as it sounds.
Net carbohydrates are what you’re left with after subtracting the grams of fiber per serving from the total carbohydrate amount per serving. In this approach, you can also subtract sugar alcohols as well such as xylitol, sorbitol and erythritol.
For example, if an item has 30 grams of carbohydrates and it contains 10 grams of fiber, then the amount of net carbs the item contains is 20 grams.
According the creators of Atkins, the method to the madness is the net carb amount reflects the grams of carbohydrate that significantly impact blood sugar level. This follows the assumption there is little to no impact of both fiber and sugar alcohols on blood sugar. Therefore, when following Atkins these are are the only carbs you need to count. Foods that are low in net carbs such as nutrient-dense vegetables and low glycemic fruits such as berries don’t cause a significant impact on blood sugar and therefore are less likely to interfere with weight loss.
Matter of perspective
When it comes to counting carbs on Keto it really depends who you ask! Some true devotees of Keto will count total carbohydrates independent of fiber. While others followers of Keto aim for 20-25 grams of net carbs OR ~ 50 grams of total carbs. Either way you slice it the goal is to keep carbohydrates low enough to decrease insulin levels and facilitate fat burning.
The Dietary Guidelines set forth by the U.S. government promote a diet containing 20-35 % of total calories coming from fat. Therefore, comparatively Keto is considered a very high fat diet with 65 – 85 % total calories coming from fat. Atkins is also higher in fat than your typical recommended diet. But not as high as Keto. The emphasis is slightly different with Atkins. The focus to is instead on removing carbs while equally boosting protein and fats.
Also unlike Keto, there is no set amount of daily fat you are required to consume on Atkins. The main emphasis on Atkins is to keep carbohydrates below the set level for each phase. While high fat foods are encouraged, fat intake can vary from person to person.
On Keto an ‘adequate’ or ‘moderate’ amount of protein is encouraged. While on Atkins protein intake (like fat intake) has no set amount. Therefore, it is possible for Atkins to become a low carbohydrate, high protein, high fat diet. Why does this matter?
Certain factors like eating too much protein can (for some individuals) get in the way of ketosis and increase the need for gluconeogenesis. Gluconeogenesis is just a fancy term for making glucose from non-glucose sources like protein and fat. It’s a process when your body converts excess protein or dietary fat you eat into blood sugar for energy. Some researchers believe the protein sources commonly consumed on a low carb diet have the propensity to raise insulin levels. In response to an increase in insulin levels, ketogenesis is down regulated.
This is why eating ‘too’ much protein can impair some individual’s ability to get in and stay in ketosis. But, this does not mean you should restrict your protein consumption either! But what it does mean is someone following Keto NEEDs to determine their adequate level of protein intake. A good general rule of thumb is to aim for 1.0 – 1.5 grams of protein per kg body (3). To convert your weight into kg simply multiply your weight in pounds by 0.45.
By taking the time to determine what a moderate level of protein intake looks like, the individual on Keto can both optimize their fat burning potential and prevent lean muscle breakdown. However, your protein needs are dependent on your activity level, weight, height, gender, body composition, stress and inflammation levels in your body, etc. So keep in mind this calculation is a very basic way to determine adequate protein intake. If you are a competitive athlete you will likely need to adjust this value.
In summary, it is fair to say when it comes to Keto and Atkins, Keto is much more specific with very finite guidelines. While Atkins can be seen as more ‘loosey-goosey.’ In order to achieve the benefits of Keto you have to be very precise. While the Atkins diet is more flexible. Hence Atkins could be seen as less intimidating prompting more people to try their hand at this approach. With that being said, some people thrive on a rule-based approach. They need profound structure because otherwise they’re going try to break/bend the rules at any occasion they see fit. So, it really comes down to the individual.
Which One is Better?
In all honesty, despite their similarities and differences I really don’t know which one is ‘better’ per say. My personal stance is “Different strokes, for different folks.” My goal is to meet my patients where they are and guide them based on the scientific evidence that exists. I personally think an argument could be made for pretty much any dietary approach out there. SO I guess it really lies in someone’s goals, level of dedication, persona and long term personal outlook on health and wellness.
Some people just can’t wrap their arms around a low carb, high fat diet. It is SO foreign to them. While others, embrace this dietary approach with unwavering optimism. I think the big thing with either diet is knowing the score. Based on my knowledge, the intention of Keto is more of a true lifestyle change. While Atkins seems for most to be a fairly short-term guide to weight loss. So if you are as they say, ”In it to win it,” I would recommend you go ‘all in’ with Keto and do it right.
But truth be told – I have never.ever.ever. met anyone to be consistent long-term with either approach. Inevitably for most — pizza happens 🙂 But maybe that is just the circle of patients, friends and family members I run with?
Well, I guess that is not true. Research supports long term compliance (> 12 months) on a very low carb diet in the general population is fairly low (4, 5). Surprised? I didn’t think so. Does that mean this approach is wrong? No. It just means a very low carbohydrate diet is very hard to sustain.
My Personal Experience is All I Have GOT!
Also I can only speak from my personal clinical experience. But once people go back to eating normal- carbs and all – they seem to gain weight back with interest. That is because each gram of carbohydrates pulls into 3-6 grams of water into the body. When you significantly decrease your intake of the carbohydrates – you simply take on less water. Increasing protein intake can also have a diuretic effect on the body. Therefore, it is not a surprising when a person goes off a low carb diet – they often experience shifts in fluids and therefore fluctuations in weight.
So I guess the next question becomes can we get the benefits of a ketogenic diet without being going gangbusters with Keto or Atkins? The answer is YES. If there is any uniform message here the key to success is managing insulin. And ‘Hello!” there are numerous ways to that! Last we I talked your ear off about Intermittent Fasting. But you don’t have to go Keto or even engage in Intermittent Fasting if that is not your bag. In fact, the number one insulin sensitizer is exercise!!! Plus, exercise has a host of other extremely beneficial side effects beyond just lowering and managing insulin. So why not start with the lowest hanging fruit? No need to complicate matters anymore than they already are 🙂
One more thing
And one more thing. What gets measured gets managed. Really want to knock it out of the ball park? Start tracking every morsel that goes in your mouth. And I do mean everything! Because before you even begin thinking about changing your dietary approach you need to understand the current status of your diet. The only way to do that is track what you eat and review the data. Plain and simple.
Need help getting started? Why not enlist the help of one of fabulous Plano Program’s Registered Dietitians? They can not only help you determine the most effective food tracking platform – but they can provide an overall assessment of both the quality and quantity (Hello macros!) of your diet. The best part? They are likely covered by your health insurance. So why not take advantage of the awesome opportunity to have someone help you determine what to eat? Make an appointment now by clicking here.
Phew. That was a mouthful! I hope you found the information helpful. If anything I hope it empowers you to select the most appropriate dietary approach when it comes to low carbohydrate diets.
Hugs & High Fives,
P.S. What have been your personal experiences with low carb diets? Do you find one type of low carb diet was easier to sustain than the other? After reading this were you following one type of low carb diet – when you really were following another type? Please share your experience in the comments below.
- Halton TL, Willett WC, Liu S, et al. “Low-carbohydrate-diet score and the risk of coronary heart disease in women.” N Engl J Med. 2006;355:1991-2002.
- Halton TL, Liu S, Manson JE, Hu FB. “Low-carbohydrate-diet score and risk of type 2 diabetes in women. “ Am J Clin Nutr. 2008;87:339-46.
- American College of Sports Medicine position stand. “Nutrition and athletic performance. American Dietetic Association., Dietitians of Canada.,” American College of Sports Medicine., Rodriguez NR, Di Marco NM, Langley S.Med Sci Sports Exerc. 2009 Mar; 41(3):709-31.
- Hu T., Yao L., Reynolds K., Niu T., Li S., Whelton P. K., He J., Steffen L. M., and Bazzano L. A. (2016) Adherence to low‐carbohydrate and low‐fat diets in relation to weight loss and cardiovascular risk factors. Obesity Science & Practice, 2: 24–31.
- Grant D Brinkworth, Manny Noakes, Jonathan D Buckley, Jennifer B Keogh, Peter M Clifton; Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo, The American Journal of Clinical Nutrition, Volume 90, Issue 1, 1 July 2009, 23–32.
by AmyPlano | Jul 5, 2019 | General information about PCOS, PCOS and College
I hope you are having an all-star start to your week. Coming off the weekend is alway tough. However, there is no day better than Monday to get back on track. It is time to shake off the Monday blues and bring your focus back to healthy eating. Your first stop – the grocery shop. Today I am here to provide you with my three absolute BEST tips to grocery shopping like the champ you are. Put down that grocery store hater-ade and grab yourself a cart. Things are about to get fun!
Grab a cart and get your shop on 🙂
I ♥ to grocery shop
Grocery shopping is pretty much one of my favorite past times. I guess you could even call it a hobby of some sort! Anyone who knows me – knows I love grocery stores. No matter where in the world I might be I am constantly on the look out for grocery stores so I can check out the latest and greatest food finds.
However, with that being said shopping aimlessly is never a good thing. BAD things happen in grocery stores for Amy Plano when she does not have a plan. And I can only imagine the same goes for many of you! Please tell me I am not alone?
So today I am going to rattle off some of my top ticks for staying on track with your diet at the grocery store. I know none of these are new concepts to you. However, if you are like me, I can ALWAYS benefit from gentle reminders on how to improve my behavior.
Game plan it on Friday
I have a rule for myself on Friday afternoons. I cannot leave until I have written down at least two things I am cooking for dinner for the up and coming week. For the other meals I fill in the blanks with leftovers or go-to meals. Easy ones like baked chicken thighs or flank steak on the grill rounding out with some Trader Joe’s frozen veggies. However, I must have two concrete (not made up in my head as I have a tendency to do!) meals that I commit to making before I walk out the door. No ifs, ands or buts about it. That way when I go to the grocery store I am exciting about what I am buying.
I generally just pull up my Pinterest board called “Dinner” (yes – super original) and see what looks interesting and is hopefully in season. Here is the link for my dinner board in case you need some inspiration. Once I have identified the recipes I jot down the ingredients I will need in my spiral plain Jane notebook. This when I go home I know what I need and can compare it against what foods I already have.
A typical entry might look like this:
Monday: Baked chicken thighs, Trader Joe’s frozen sweet potatoes & broccoli
Tuesday: Egg Roll in a Bowl
Thursday: Crock Pot Chicken Chili
Friday: Low Carb Chicken Quesadillas with cabbage lime slaw
Sunday: Flank Steak, Baked Potatoes and Salad
It is important to note these dinner recipes do not need to be fancy! Nor does your weekly ‘meal plan’ need to be elaborate. People get wrapped up in the semantics. They say to themselves I don’t know what to make that is healthy. Come on. You know what is healthy and what is not. You do not need me to tell you day-day what you should eat. These meals should be something everyone enjoys and resembles something relatively healthy. Depending upon your family the term relatively healthy likely means different things. But don’t sweat the small things.
Just write it down – the very act of writing things down help sets you up to succeed. Plan to succeed right from the start.
I know you have heard this quote a zillion times – but the message never gets old.
By planning ahead on Friday you will save yourself a ton of stress, time and money at the grocery store. It really puts YOU in the driver seat rather than leaving your meals to chance. So many of my patients do awesome all day with healthy eating. But then dinner rolls around and nothing is planned – so they reach for what is most convenient but not always healthy. They then beat themselves up. By coming up with a plan before the fact this can easily be avoided.
Because you and I both know when we go to the grocery store with no meals planned – food goes to waste and we come home with food but no meals = no bueno 🙁 It’s like having a closet full of awesome clothes – but no perfect “outfits”. We aint’ got time for that!
Make a list and stick with it
DO NOT step foot in any grocery store without a list. Okay – I admit I am the worst at this. However, we all need to raise the bar and follow through with grocery list making. Maybe I should start a self-help group for this? Honestly. I don’t care if you need to scribble the list down on a receipt you find in your purse. You MUST have a shopping list BEFORE you step foot in that grocery store.
Just write it down – the very act of writing things down sets you up to succeed
Shopping with a list is so critical. Not only does it save money because you are only buying exactly what you need – it also saves you from buying less than stellar foods that were not on your list. By making a list and sticking to it you can get in and out of the grocery store without cruising down every aisle wondering, “Do I need these delicious bourbon pickles from Traders?” – nope not on the list. Move on sista’!
The Type A person in me likes to arrange my list on how the store is set up. The list often starts with vegetables, then fruit, next protein and ultimately the dairy aisle. That way I don’t need to back track. Also the crazy dietitian in me likes to play a game when I grocery shop. I like to see if I can only manage to shop the perimeter of the grocery store. As it is really in the aisles that most people get into trouble with processed foods. Sometimes I am successful – sometimes not. However, I do make a point to spend more time out of the aisles if possible. But sometimes those Ghost Pepper Potato Chips do call my name in aisle 3.
Never ever shop hungry
I know this one is really a no brainer – but nothing good ever comes of going to the grocery store hungry. I don’t care what you eat – whether it be a meal or a snack – but dear friend please have something! If not everything looks good. You end up buying things that you would have never have even contemplated putting in your cart. If you go astray – always try to J.E.R.F. If you do that – then the damage might not be too bad.
And guess what? If it ends up in your cart – it ends up in your house. And if it is in your house — you will likely eat it 🙂
So why not avoid this nonsense all together? Keep healthy snacks in your car. Some suggestions include single serving packs of almonds, RX bars, single serving packet of trail mix, small bags of popcorn, and my personal favorite beef jerky.
Well my friends that is hopefully motivation on this Monday to get your butt in gear. Happy grocery shopping and hope to see you at Traders, Shop Rite, Whole Foods, Aldi’s or Costco or any other grocery store in between.
Need help navigating the jungle that we call the grocery store? Did you know the dietitians at The Plano Program conduct both one-one and group grocery shopping tours? Well we sure do! Email us us at email@example.com to sign up.
Hugs & High Fives,
by AmyPlano | Jun 27, 2019 | General information about PCOS, PCOS Breakfast Foods, PCOS snacks
Who the heck does not like yogurt ? After all the possibilities for its use are endless! It can be used as a base in parfaits, smoothies, soups, pancakes, and can even pinch-hit for sour cream. It is rich in protein and calcium and also contains potassium which is important for ♥ health. Yogurt also contains live, active bacteria cultures. These active bacteria cultures are also known as probiotics and are great for maintaining a healthy gut and digestive system. However, with so many choices choosing the best yogurt can be challenging to say the least!
Navigating the grocery store in search of can be tricky! Need some help grocery shopping? Check out my article on that very topic! I was in Shop Rite the other day and I kid you not – the yogurt aisle almost spans the entire length of the dairy aisle. I remember back in the day – the only two choices were Yoplait and Columbo . There were no flips, dips or cherry pie-flavored yogurts. Just the normal variety of boring flavors like vanilla, peach and strawberry.
Now a days there are SO many different options to choose from. Greek, traditional, flavored, plain, fruit filled, and varying percentages of fat are all factors to consider when buying yogurt. But what do these terms all mean? What is the best one in light of all these choices? Let’s get to the bottom of this madness asap!
What percentage fat yogurt should I buy?
This question is tough. In all honesty – it depends on your #dietarygoals are as well as your overall health.
If you have high cholesterol or are just trying to keep your calories on the low side then choose either a low-fat (1%) or fat-free (0%) variety. These two choices generally have the lowest calorie value and contain a nominal amount of saturated fat. Look for labels that have the lowest amount of saturated fat.
However, if your cholesterol is not an issue and you are just looking for a yogurt with a thicker consistency then opt for a 2 % or full-fat kind.
I personally prefer 2% or full-fat plain yogurt. My favorite traditional brands when I can find them (please don’t laugh 🙂 ) are YoBaby Whole Milk Plain Yogurt or Liberte Plain 2 % Yogurt. Shop Rite generally carries the YoBaby. But lately I can only find the plain Liberte yogurt at Whole Foods. The reason why I like these brands is # 1 (and most important) they taste pretty darn good ! And # 2 both brands contain under 10 grams of sugar. Also they have no added funky ingredients.
Which is best: Greek or traditional ?
Greek yogurt is strained which makes it thicker, creamier, and smoother than traditional kind. When comparing Greek and traditional yogurt, Greek has around double the protein but does have less calcium than traditional kind. Both the Greek and traditional varieties are usually well tolerated by individuals with lactose intolerance. However, the Greek type has less lactose (than traditional) and may be better tolerated than traditional yogurt. Most people prefer Greek to traditional yogurt because of the higher protein content.
Nowadays pretty much every major brand has both a traditional and a Greek yogurt. Even Chobani who started out their career just selling Greek now has a “old-fashioned non-Greek traditional smooth yogurt”. Therefore, you can be brand loyal and still get your pick of the litter!
However, please don’t fret if you just don’t love Greek yogurt! Many of my patients don’t like it and prefer the traditional style instead. Keep in mind – the average American consumes more than their daily requirement for protein. So if you opt for the non-Greek variety you will not be selling yourself short in meeting your protein needs.
Favorite Greek yogurt brands
For the Greek yogurts I personally bounce around brand wise depending upon what is on sale and has the lowest amount of sugar per serving. I shop mostly at Trader Joe’s. But unfortunately (aside from their ‘plain’ Greek) they do not carry a whole bunch of options under 10 – 12 grams of sugar. Some of the Greek style brands in my fridge now are Siggi’s Greek – 2 % Black Cherry, Fage Yogurt-2% plain, and Chobani Plain Whole-Milk Greek Yogurt.
Should I buy plain, flavored, or fruit filled yogurt?
One of the major issues with yogurt is it often has added sugars. It is made from milk (duh!) and therefore has naturally occurring sugar in it, called lactose. Thus, if you look at the nutrition label of plain yogurt, you will notice it has 12 g of carbohydrates. Since this sugar is naturally occurring, it is not of concern. However, what is concerning is the large amount of added sugars in many yogurts. A serving of flavored yogurt can contain an upward of 30 grams of sugar depending on the brand. That is a wholelata sugar! A can of soda has about 24 grams of sugar so the comparison is clear.
How to dodge the sugar
You can skip the added sugars by buying plain yogurt. Then you can be creative and add your own fruit and flavors such as cinnamon and vanilla. Hello fancy pants! You can even go nuts with different extracts such as almond, coconut or coconut to pump up the flavors without the calories or carbs.
When you buy the flavored variety, check the nutrition label and try to buy a containing less than 12 grams of sugar per serving. Some of the brands with the lowest amount of sugars including Dannon Oikos Triple Zero, Chobani Hints, and Siggi’s Greek mentioned above.
Trying to decrease your overall sugar intake? Choose plain yogurt and add your own fresh fruit #squadgoals
Navigating the yogurt aisle used to be challenging! But now, you should be able to navigate the dairy aisle with ease. Opt for low sugar yogurts that fit your dietary goals, budget and taste palate. Selecting an appropriate yogurt should now be pretty easy!
As always, if you have a question bring the nutrition label to your nutrition visit and the dietitian can review it.
What is your absolute favorite one on the market? Tell us what you think in the comments below.