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The PCOS Diet Plan: A Natural Approach to Health for Women with Polycystic Ovary Syndrome
Polycystic Ovary Syndrome is the most common hormonal disorder among women of reproductive age, and if left unchecked, is linked to serious health issues like infertility, type 2 diabetes, heart disease, and endometrial cancer. In this groundbreaking book, registered dietitian Hillary Wright explains this increasingly diagnosed disorder and introduces the holistic symptom-management program she developed by working with hundreds of patients. With Wright’s proven diet and lifestyle-based program, you can influence your reproductive hormones and take charge of your health. Featuring a carbohydrate distribution approach at its core, The PCOS Diet Plan also zeroes in on exactly what exercise, supplements, and self-care choices you can make to feel better every day. With information on how to develop healthy meal plans, choose a sustainable exercise routine, relieve stress, address fertility issues, and find emotional support, this accessible, all-in-one guide will be your trusted companion to a better life.From the Trade Paperback edition.
256 pages, Kindle Edition
First published November 1, 2010
135 people are currently reading
1268 people want to read
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Displaying 1 - 30 of 36 reviews
April 8, 2015
Easy to read and digest (har, har, I said "digest") Excellent comprehensive starting place for those who still think PCOS is a cell phone company (warning! SPOILER: its not).
Too many Americans get stuck in the get-rich-quick, drive-thru, diet-fad, pop-a-pill, botox-cement-your-eyebrows mentality when it comes to their life. This book is not an easy fix guide. It is practicality: diet, hormones, supplements, exercise, and a plan.
Its one thing to get all this valuable info but most wont implement it without direction. Knowledge isnt power, the implementation of knowledge is power. I think I heard that from a Victoria Secret ad? Having a foundational plan makes this good advice do-able.
I was particularly interested in the hormones and supplements. The vitamin/supplement "food first" approach was one that I was thankful to see. Chapters covering hormones & diet include sample meal plans, managing insulin response thru diet, eating out do's and dont's, and even what to shop for (or avoid) at the grocery. Uber useful for those who cringe at the current trends of cutting out entire food groups. And who knows...call me crazy... but I like the whole idea of moderation and self-control. (gasp!) It might work better than "I cant eat anything but lime wedges and bay leaves!"
Anyone living with PCOS can tell you how much hard work this health issue brings and I applaud those who take the time to learn, research, and educate themselves. In that same vein, there is also a list of recommended online resources near the back matter.
I recommend this book for those who need or have the tools but want to throw down a lifestyle game plan to integrate changes in the everyday...or as a help to others close to them who are living with PCOS.
Too many Americans get stuck in the get-rich-quick, drive-thru, diet-fad, pop-a-pill, botox-cement-your-eyebrows mentality when it comes to their life. This book is not an easy fix guide. It is practicality: diet, hormones, supplements, exercise, and a plan.
Its one thing to get all this valuable info but most wont implement it without direction. Knowledge isnt power, the implementation of knowledge is power. I think I heard that from a Victoria Secret ad? Having a foundational plan makes this good advice do-able.
I was particularly interested in the hormones and supplements. The vitamin/supplement "food first" approach was one that I was thankful to see. Chapters covering hormones & diet include sample meal plans, managing insulin response thru diet, eating out do's and dont's, and even what to shop for (or avoid) at the grocery. Uber useful for those who cringe at the current trends of cutting out entire food groups. And who knows...call me crazy... but I like the whole idea of moderation and self-control. (gasp!) It might work better than "I cant eat anything but lime wedges and bay leaves!"
Anyone living with PCOS can tell you how much hard work this health issue brings and I applaud those who take the time to learn, research, and educate themselves. In that same vein, there is also a list of recommended online resources near the back matter.
I recommend this book for those who need or have the tools but want to throw down a lifestyle game plan to integrate changes in the everyday...or as a help to others close to them who are living with PCOS.
July 19, 2012
This is a good book for people who don't know about their PCOS and know very little about nutrition and health. It would be an excellent starting point.
I have spent the past few years absorbing any information I could about nutrition (although at times this has had little behavioral impact, I have made some really significant changes to my diet and lifestyle). Wright's book was my first exposure to nutritional information specifically for PCOS women, although there is a lot of information out there for pre-diabetic or insulin resistant individuals. The "new" (for me) information that I took from this book includes:
a) the powerful hold that carbs and sweets hold over the PCOS woman (thank you!),
b) how exactly to structure the day's meals in order to keep an even level of good carbs in your system (although I think this would be overwhelming if I was not already in the habit of counting calories and watching what I eat--trying to conquer too many new habits at once is daunting and unrealistic, but Wright sets it up so that you can either focus on JUST carbs or on carbs + calories),
c) VERY SIMPLE meal plans to follow where single items can be exchanged for other items. These do not involve complicated recipes or grocery lists. Awesome!
d) Exactly what insulin resistance means, what causes it, and what it looks like in your body. Too many of these nutrition books are written at the moron level and don't include this vital information. I credit the author immensely with not talking to me like I'm stupid.
I have spent the past few years absorbing any information I could about nutrition (although at times this has had little behavioral impact, I have made some really significant changes to my diet and lifestyle). Wright's book was my first exposure to nutritional information specifically for PCOS women, although there is a lot of information out there for pre-diabetic or insulin resistant individuals. The "new" (for me) information that I took from this book includes:
a) the powerful hold that carbs and sweets hold over the PCOS woman (thank you!),
b) how exactly to structure the day's meals in order to keep an even level of good carbs in your system (although I think this would be overwhelming if I was not already in the habit of counting calories and watching what I eat--trying to conquer too many new habits at once is daunting and unrealistic, but Wright sets it up so that you can either focus on JUST carbs or on carbs + calories),
c) VERY SIMPLE meal plans to follow where single items can be exchanged for other items. These do not involve complicated recipes or grocery lists. Awesome!
d) Exactly what insulin resistance means, what causes it, and what it looks like in your body. Too many of these nutrition books are written at the moron level and don't include this vital information. I credit the author immensely with not talking to me like I'm stupid.
February 10, 2013
This book has changed my life, and I don't say this lightly. For the first time since I've been diagnosed with PCOS, 13 years ago, I finally understand what my body has been going through, and subsequently why I've been struggling with my weight, infertility and some of the other confusing PCOS symptoms. If any doctor I'v ever been to, had given me half this info, my 20's would have been very different.
Very grateful that I found this book.
Very grateful that I found this book.
June 3, 2014
Short version: Keep a healthy, whole foods diet. Watch your carb intake, sodium, and sugar. Exercise. The book was good but what I've already come across.
July 21, 2018
SF Library - 5 stars
If you struggle with PCOS and need to learn the basics, then this book is for you! It is such a good reference book. It took me about a few days to read this and with the tips that I got from it I have already lost a kilo!
****
I really loved this book. It speaks to me because I’ve struggled and struggled over the years and I think this updated version with the added studies and explanations and tips have given me a lot of insight. I know no two women are alike, but it’s interesting to see how controlled studies can bring some significant discoveries in treating this condition. It's nice to know I'm not alone!
PCOS affects you physically, emotionally and mentally, not to mention the effect on your relationships due to mood swings due to hangriness/anxiety/depression. I didn't know having PCOS was linked to being pre-disposed to anxiety/depression, but it makes sense because it is about a hormonal/chemical imbalance in the body. This book provides a lot of information and links to get further assistance with your condition if required.
I had picked up a lot of knowledge over the years from doctors and my own research, and I guess a lot of this has re-affirmed what I had already known.
I like the way this book was set out. She brings the wealth of knowledge from the field (her patients) and arranges it in easy to digest chapters. It goes into great depth for those who are new to this, explaining the condition, how it presents itself, background and discussion. It compares different diets to the PCOS diet, even providing sample menus and serving sizes to help gain portion-size knowledge.
The chapter on medication and supplements was interesting. (I'm adverse to taking any sort of meds if I can avoid it, but prenatal vitamins and minerals are fine).
I had already started my "weight loss journey" about 3 months ago, but with holidays/travel it's hard to stick to a diet, watch what you eat and count calories. This past week I learnt exactly how my insulin response is affected by the things I eat and when, and how I can mute the response.
Ultimately, when you are ready, you will make the necessary changes to become the healthiest version you can be. That time was right now for me.
Great resource!
If you struggle with PCOS and need to learn the basics, then this book is for you! It is such a good reference book. It took me about a few days to read this and with the tips that I got from it I have already lost a kilo!
****
I really loved this book. It speaks to me because I’ve struggled and struggled over the years and I think this updated version with the added studies and explanations and tips have given me a lot of insight. I know no two women are alike, but it’s interesting to see how controlled studies can bring some significant discoveries in treating this condition. It's nice to know I'm not alone!
PCOS affects you physically, emotionally and mentally, not to mention the effect on your relationships due to mood swings due to hangriness/anxiety/depression. I didn't know having PCOS was linked to being pre-disposed to anxiety/depression, but it makes sense because it is about a hormonal/chemical imbalance in the body. This book provides a lot of information and links to get further assistance with your condition if required.
I had picked up a lot of knowledge over the years from doctors and my own research, and I guess a lot of this has re-affirmed what I had already known.
I like the way this book was set out. She brings the wealth of knowledge from the field (her patients) and arranges it in easy to digest chapters. It goes into great depth for those who are new to this, explaining the condition, how it presents itself, background and discussion. It compares different diets to the PCOS diet, even providing sample menus and serving sizes to help gain portion-size knowledge.
The chapter on medication and supplements was interesting. (I'm adverse to taking any sort of meds if I can avoid it, but prenatal vitamins and minerals are fine).
I had already started my "weight loss journey" about 3 months ago, but with holidays/travel it's hard to stick to a diet, watch what you eat and count calories. This past week I learnt exactly how my insulin response is affected by the things I eat and when, and how I can mute the response.
Ultimately, when you are ready, you will make the necessary changes to become the healthiest version you can be. That time was right now for me.
Great resource!
September 15, 2023
A really good 101 book for how to start getting a handle on PCOS and it’s effects. I knocked off one star because I’m fairly certain you could take out at least 50 pages of this book if you removed the repetitive phrases that you see countless times throughout the book. While I understand repeating things can burn them into your brain, it’s a bit of overkill and a bit frustrating to read over and over again. Also, there are A LOT of basics about nutrition and health in here. I was looking for how nutrition can tie directly back to PCOS, which this book does a good job of, but it’s also just generally good health advice which isn’t particularly new to me. Overall, do all of the things you already know you’re supposed to be doing (eating balanced meals and be active) and that will help yourself overall, as well as your PCOS. Other than the repetition and the extreme basics, this book was a great starting point for explaining some of the nuances of PCOS.
February 4, 2024
Has some practical tips for those who are insulin resistant. I might give some of these a try
June 14, 2017
A very nice detailed starting point. I honestly liked the detail, of course problem is much deeper, but it was a good coverage. Plate balancing was a great idea; GI index balancing i found out about 3-4 weeks ago myself and how to use it for PCOS, but glad this book includes it, as some don't. Over all a detailed read, not a solution, but a guide.
January 24, 2022
I feel like even this book gave few intakes but still lack of example like real life sample food menus (especially with DIET PLAN as a title of the book) or maybe its just me who finished the book and still confused, i dont know. Anyway, this book also too much focused on calorie counting, its not practical-i counted calories before when i was trying to lose my weight and it was not sustainable to count on calories every time i got to eat (made me not fully enjoying life and later on punished myself at the gym). I wish this book is more clear about more long term/ continuation of healthy living not just at the moment to lose weight (and fix insulin sensitivity).
Also so many repetitions i found on this book like you could really skip bunch of paragraphs-at least i finished this book pretty quick.
Also so many repetitions i found on this book like you could really skip bunch of paragraphs-at least i finished this book pretty quick.
July 17, 2015
I didn't read every chapter in the book, but I thought the sections on carbohydrate counting/exchanges were really useful. I think it sets things up well to be able to develop my own meal plans with the level of control and detailed counting that I'm comfortable with.
February 2, 2018
An excellent, comprehensive guide on where to start with PCOS. Probably one of the best all around resources I've come across.
The first half of the book is dedicated to explaining what PCOS is and why you probably have it. Helpful, in a way, but the author chooses to take a gloom and doom approach to this explanation. I.E. if you have PCOS you probably will have heart disease and diabetes and this and that and this and that and there's, like, nothing you can do about it so too bad.
I get it, this is a serious thing, but I'm reading this book aren't I? I'm aware of the problem, there is no need to repeat these things every couple of paragraphs throughout the entire book.
Also, the exclamation marks. Good Lord, the author's editor should've told her to lay off the ! key. ("Heart disease!" "Low carb!" "5 almonds counts as a snack!!!!!!" etc.)
The second half of the book goes into excruciating detail about what to eat. This was helpful, but slightly over the top. However, I'll give it pass because there are plenty of people who don't know how to read nutritional labels and/or how to count carbs. There are also plenty of sample meal plans if that's the sort of thing you're into.
Overall, the information here is really helpful. I've done a lot of research into PCOS over the years and it was nice to find it all mostly here in one place.
The first half of the book is dedicated to explaining what PCOS is and why you probably have it. Helpful, in a way, but the author chooses to take a gloom and doom approach to this explanation. I.E. if you have PCOS you probably will have heart disease and diabetes and this and that and this and that and there's, like, nothing you can do about it so too bad.
I get it, this is a serious thing, but I'm reading this book aren't I? I'm aware of the problem, there is no need to repeat these things every couple of paragraphs throughout the entire book.
Also, the exclamation marks. Good Lord, the author's editor should've told her to lay off the ! key. ("Heart disease!" "Low carb!" "5 almonds counts as a snack!!!!!!" etc.)
The second half of the book goes into excruciating detail about what to eat. This was helpful, but slightly over the top. However, I'll give it pass because there are plenty of people who don't know how to read nutritional labels and/or how to count carbs. There are also plenty of sample meal plans if that's the sort of thing you're into.
Overall, the information here is really helpful. I've done a lot of research into PCOS over the years and it was nice to find it all mostly here in one place.
March 12, 2021
This was eminently readable and while it was jam-packed with a bunch of information, each tidbit felt manageable and bite-sized. I often started out feeling overwhelmed by hopelessness when I read sections of the book, only the end up encouraged and ready to take action by the end of the chapter. Such is the power of Wright’s empathy and persuasiveness. She makes you feel empowered to take charge of your own health, and she disseminates a great deal of important information down to its smaller, more attainable segments. I will definitely consult this book again as I work through some lifestyle changes.
November 18, 2018
Although this book was very informative about PCOS and insulin resistance, they failed to address those of us who already are diagnosed with diabetes, what are we supposed to do? I am frustrated beyond reality over my condition. I get no answers. Not from doctors, not from dieticians, not from books like this. As a diabetic I was horrified to see them tell people with insulin resistance to eat over 100 carbs per day but just spread them out” REALLY?
Very disappointing.
Very disappointing.
April 6, 2024
I wanted more from this book. More realistic meal plans; more long term advice. Yes, count calories, specifically carbs. Yes, exercise more. The examples of exercise like playing doubles tennis? Not helpful. PCOS can be a hard diagnosis to navigate and this book took many pages described basic biology (which I guess some people may need) but it was not very helpful for me.
January 20, 2019
As someone who has PCOS, I find this book really helpful. It gives insight about how PCOS metabolism differ from other people.
But I think this book is kinda hard to understand if you don’t have enough research on PCOS or if you don’t have any health-medical major.
But I think this book is kinda hard to understand if you don’t have enough research on PCOS or if you don’t have any health-medical major.
August 5, 2019
Good, common sense advice. I browsed through this more than 100% read, but I like that the author doesn’t suggest unsustainable fad diets. Basically, eat carbs, but not too many, and don’t eat junk food.
July 7, 2017
Excellent book detailing ideas and options for those dealing with PCOS. Must read for anyone suffering this illness.
July 14, 2017
nothing revolutionary here but a great collection of information about PCOS and how to eat/exercise to fight the insulin resistance your body naturally creates
October 9, 2017
Not much scientific background.
July 24, 2018
Had nothing I didn't know from Google.
October 28, 2022
An excellent book based on a Naturopath’s personal and clinical experience. For more research and “why” it works see researcher Satchin Panda’s latest book “The Circadian Diabetes Code”.
February 17, 2024
Good starting point to understanding PCOS and how diet and exercise are important in affecting change. Very motivating as well.
August 31, 2025
Very thorough and helpful information about managing PCOS.
February 11, 2017
Great idea. As a person who suffers from this I will try to use it for practical purposes. It for sure is a tool that all women should have. And all doctors should read.
I received this ARC in exchange for an honest review.
I received this ARC in exchange for an honest review.
April 14, 2013
This book provided me with a better understanding of the biochemistry behind my disorder as well as a good strategy for spreading my carbs out during the day. The segment on exercise was rudimentary at best and a lot of the dietary recommendations were repetitive and unnecessarily verbose. I also thought that it was unnecessaey to translate carb grams into carb choices, especially if ones bmr calculations did not put them in the 45-60g per meal that the author used throughout the entire book. It's definitely not written to be easily accessible to those who aren't overweight and I found myself having to rework the numbers to make them more applicable to me. I was also a bit shocked at the authors inclusion of soy products and artificial sweeteners in her program.
May 8, 2024
This (or the part I read, I wasn't able to get very far) is a very good informative book-- the information is presented in a way that makes sense, not overly simplified, in an easy-to-read style. I liked that it included a short history of the understanding of this health challenge, and that it makes clear that what works for one person might not be the magic bullet for a different person. Highly recommended for public libraries. Did not finish due to eArc (from NetGalley) expiration.
April 21, 2012
Found the information up to date and useful. Diet goes along with what I've heard about PCOS since I was diagnosed 11 years ago. I wanted more meal plans, but it does give a good place to start. Another good one for the PCOS library. Added advantage of reading through my ereader, clickable resources.
September 8, 2011
Great resource for women with PCOS who are looking to get control of their health. Generally speaking, this is a great resource for any woman looking to understand how her body works and how to become the healthiest she can be. Highly recommend.
October 25, 2011
Must read for PCOS sisters.
August 13, 2012
Having read several other books prior to this one, I didn't find really anything new here. It was a little too medical for me.
Displaying 1 - 30 of 36 reviews