Intermittent Fasting for PCOS + Meal Plan

If you have PCOS, you’ve likely noticed by now that your body reacts differently to food, exercise, and even stress, compared to others. You may struggle with weight gain, insulin resistance, and secondary symptoms like unwanted hair growth or fertility issues. These problems can not only be frustrating, but also lead to serious health complications such as type 2 diabetes and cardiovascular disease.

The truth is that the first line of treatment to successfully manage PCOS and its symptoms should be lifestyle changes that involve diet, exercise, and supporting your body’s response to life’s ever present stressors. One approach that has gained popularity in recent years is fasting.

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How Can Fasting Benefit PCOS?

For women with PCOS, fasting can offer several benefits. It helps regulate insulin levels, reduces inflammation, and supports weight loss—all crucial factors in managing PCOS symptoms (1). Coincidentally, how the body responds to fasting actually addresses the root causes of PCOS, rather than just the symptoms.

Studies have shown that fasting helps lower insulin resistance, reduce androgen levels, and improve menstrual regularity. One study found that women who practiced intermittent fasting experienced a 30% reduction in insulin levels and a 20% improvement in menstrual regularity (2). 

Historically, fasting has been used in various cultures for spiritual and health reasons. Holistic medicine often incorporates fasting as a tool for cleansing and rejuvenating the body, believing that it can help reset bodily functions and promote overall wellness.

Related: PCOS & Diabetes: The Link Between Hormones & Insulin Resistance 

Types of Fasting for PCOS

Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting. Common methods include the 16/8 method (16 hours of fasting and 8 hours of eating). Intermittent fasting is often the easiest for beginners to adopt and has shown promising results in managing PCOS.

Time-Restricted Eating

Time-restricted eating (TRE) is a form of intermittent fasting where you eat all your meals within a specific time window, typically 8-12 hours. Studies suggest that TRE can be particularly beneficial for PCOS by aligning eating patterns with the body’s circadian rhythms, thereby improving metabolic health and insulin sensitivity (3).

Prolonged Fasting

Prolonged fasting involves extended periods of not eating, usually ranging from 24 to 72 hours. While this method can offer more profound health benefits, it is essential to approach it cautiously, especially for women with PCOS.

• 5:2. A 5:2 fast consists of five days of normal eating–a balanced 3 meals, plus desired snacks–followed by one to two days per week of 500-600 calorie intake. 
• OMAD. One meal a day is a type of intermittent fasting which restricts eating to just one meal per day. With OMAD, your calories AND micronutrient intake occur only in that one meal, which can make it difficult to get the vitamins and minerals your body needs to function optimally. 

Don’t miss: Read more on fasting safely to protect hormones here

The Science Behind Fasting and PCOS

Regulate metabolism, reduce inflammation, and manage PCOS symptoms with or without the use of medications or birth control.

Regulates Metabolism and Increases Fat Loss

It can be incredibly challenging to lose weight if you have PCOS. And, to make matters worse, weight loss is often the first thing recommended by a doctor if you seek treatment for PCOS symptoms. Despite its name, PCOS is primarily a metabolic disorder, so simply telling a patient to “lose weight” isn’t as simple as it sounds.

Fasting, however, can help regulate some of the metabolic issues present with PCOS, and increase your body’s fat-burning capability (4). 

Reduces Inflammation

Inflammation is a common underlying factor in PCOS, contributing to many of its symptoms. Studies have shown that fasting decreases pro-inflammatory cytokines while increasing anti-inflammatory ones, leading to overall reduced inflammation in the body (5).

Improves Hormonal Imbalance

PCOS often manifests as an imbalance of hormones such as estrogen, progesterone, and testosterone. Fasting has been found to improve this hormonal imbalance by reducing insulin levels and increasing growth hormone, which plays a crucial role in regulating other hormones (6).

Reduces Insulin Resistance

Insulin resistance is a key factor in the development of PCOS and can lead to weight gain and difficulties with ovulation. Fasting can help decrease insulin resistance, making it easier for the body to use glucose for energy and preventing excess fat storage (7). This can also improve symptoms such as excessive hair growth (hirsutism) and acne, which are caused by high levels of insulin and testosterone.

Regulates Circadian Rhythm

Your body’s circadian rhythm dictates your sleep-wake cycle and other physiological processes. Irregular or disrupted circadian rhythm can contribute to PCOS symptoms, such as weight gain and insulin resistance. Fasting has been found to reset the body’s circadian rhythm, improving sleep quality and regulating hormone production (8).                                                                                                                                                                                                                                                                                                                                                                               

Improves Gut Microbiome

Recently, studies have identified key differences in the gut microbiome of women with PCOS vs. women who don’t have PCOS. These bacteria appear to impact insulin secretion and inflammation in women who have PCOS (9). 

Fasting has been shown to improve the diversity and balance of gut bacteria, which may help alleviate symptoms of PCOS (10). 

Related: Birth Control Isn’t the Only Way to Treat PCOS

Sample 10-hour time restricted eating meal plan

8:00 AM – Breakfast: Veggie & Protein-Packed Smoothie

• Ingredients:
  • 1 cup unsweetened almond milk
  • 1 handful of spinach
  • 1/2 avocado (healthy fats for hormone balance)
  • 1/2 frozen banana (low glycemic index)
  • 1 tbsp ground flaxseeds (fiber and omega-3s for inflammation)
  • 1 scoop plant-based protein powder (or collagen powder)
  • 1 tbsp chia seeds (fiber and omega-3s)
  • 1/4 tsp cinnamon (blood sugar regulation)
• Why it works:
  • Provides a balance of healthy fats, protein, and fiber to keep blood sugar stable and boost hormone health.

11:00 AM – Snack: Greek Yogurt with Berries & Almond Butter

• Ingredients:
  • 1/2 cup unsweetened Greek yogurt (probiotics for gut health)
  • 1/4 cup mixed berries (antioxidants and low sugar)
  • 1 tbsp almond butter (healthy fats and protein)
• Why it works:
  • Combines healthy fats and protein to keep insulin levels balanced while offering fiber-rich berries to combat inflammation.

1:00 PM – Lunch: Grilled Salmon & Quinoa Salad

• Ingredients:
  • 4 oz grilled wild-caught salmon (omega-3s and protein)
  • 1/2 cup cooked quinoa (complex carbs, high in fiber)
  • 1 cup mixed greens (spinach, kale, arugula)
  • Handful sliced grape tomatoes
  • 1/4 cup diced cucumber (hydration and low-calorie fiber)
  • 1 tbsp olive oil (healthy fats)
  • Fresh lemon juice and herbs for dressing (anti-inflammatory)
• Why it works:
  • This meal provides anti-inflammatory omega-3s, lean protein, and fiber to help regulate hormones and manage insulin resistance.

3:00 PM – Snack: Boiled Egg & Veggies

• Ingredients:
  • 1 boiled egg (protein and healthy fats)
  • 1/2 cup carrot sticks (fiber and beta-carotene for skin health)
  • 1/2 cup cucumber slices (hydration and fiber)
• Why it works:
  • Offers protein and fiber to keep energy levels steady without spiking blood sugar levels.

5:30 PM – Dinner: Lentil & Vegetable Stir Fry with Avocado

• Ingredients:
  • 1/2 cup cooked lentils (plant-based protein and fiber)
  • 1/2 cup broccoli (fiber and sulforaphane for liver detox)
  • 1/2 cup zucchini (low-calorie fiber)
  • 1 tbsp coconut oil (healthy fats)
  • 1/2 avocado (healthy fats and fiber)
  • Fresh herbs, ginger, garlic (anti-inflammatory and gut-friendly)
• Why it works:
  • A balance of protein, fiber, and healthy fats to promote stable blood sugar overnight, reduce inflammation, and support hormone balance.

More Holistic Tips for PCOS Management:

• Stay Hydrated: Drink water throughout the day. Add lemon or mint for extra nutrients.
• Avoid Refined Carbs: Prioritize complex carbs (quinoa, lentils) and avoid sugar and white flour.
• Incorporate Mindful Movement: Light yoga or walking after meals can help with insulin sensitivity

Practical Tips for Incorporating Fasting into a PCOS Management Plan

Starting Small

If you’re new to fasting, start with a manageable fasting window. Begin with a 12-hour fast and gradually increase it to 16 hours as your body adapts. Monitor your body’s response and adjust accordingly.

Nutrient Dense Foods

During eating windows, focus on nutrient-dense foods. Incorporate lean proteins, healthy fats, and plenty of vegetables to ensure balanced nutrition. Avoid processed foods and sugars to maintain stable insulin levels.

Meal Planning

Plan your meals ahead of time to avoid impluse eating during your eating windows. Preparing balanced meals that combine protein, fiber, and healthy fats will help keep you satiated and energized throughout the day.

Important Considerations Before Attempting Fasting With PCOS

While fasting may have significant benefits for women with PCOS, it is essential to approach it with caution and under the supervision of a healthcare professional experienced with holistic PCOS treatment.

Some considerations to keep in mind include current medications you’re taking, underlying health issues, and your individual needs. Remember, everyone is different and may respond differently to fasting!

What to Remember

Fasting, when integrated with holistic approaches, can be a powerful tool in managing PCOS. By balancing hormone levels, improving insulin sensitivity, and promoting weight loss, intermittent fasting may improve overall PCOS health outcomes.

Remember to listen to your body and make adjustments as needed to find what works best for you. Whether you’re new to fasting or looking to refine your approach, this guide provides the insights and practical tips you need to succeed.

For personalized advice and support, consider booking a consultation with a holistic health professional who can help tailor a PCOS management plan to your unique needs