It’s PCOS Awareness Month! Do you know what that means? It means, we’ll be posting a ton of great info on PCOS awareness and how to treat PCOS symptoms all month.!  Scroll down to kick off the month with this update on the Ketogenic Diet and PCOS (sneak peak… it works! I’m down 19 lbs!)


PCOS and the ketogenic diet Recap

A couple posts ago, I discussed why I’m using the ketogenic diet and how going keto can help treat PCOS.  In the post, I gave an overview of the basics of Keto and a couple tips to get you started. Briefly, here is a recap:

  • The Ketogenic diet is a high fat, low carb way of eating
  • During ketosis, your body using fat for energy instead of carbs
  • Research shows that, the Keto diet can improve weight loss, free testosterone levels, LH/FSH ratio,  and insulin resistance in women with PCOS.

If you didn’t read that post, you can check it out here, there is also a list of foods to include and foods in avoid while on Keto.

My Keto diet and PCOS Results

The last few months have been sort of a roller coaster for me, but I’ve (mostly) kept it keto and I’d say I’ve had some pretty awesome results. At the time of the first post, I’d lost 5lbs in 4 days and I was infatuated with the Ketogenic diet. Since then, I’ve flopped a few times and learned some things along the way. Since the first post, I’ve lost a total of 19 lbs.

I don’t think I’ve done a great job of tracking all of my progress and moving forward, I’ll include measurements, progress pics, and trackers on regulating my cycle. Over the last 3 months, I’d say I didn’t follow the keto diet for about 4 or 5 weeks total combined. Although I am excited about the weight that I’ve lost, I know I didn’t fully dedicate myself and I could have done better. Here is a comparison photo that I posted on my Keto Instagram account (@HelloKetoDiet). There is a 19 lb difference.

Ketogenic weight loss success. Are you ready to jumpstart your ketogenic diet success story? Sign up for this FREE Keto Bootcamp.


Follow my @HelloKetoDiet page to stay up to date on what I’m eating on Keto and how my progress is going. Overall, I am satisfied with the ketogenic diet and the results that I’ve experienced. Although I have lost weight, my menstrual cycle has not been fully restored. I think this is because I wasn’t consistent. I am going to give myself until the end of the year to consistently treat my PCOS naturally before I explore other options with my doctor. I’ll be posting an update to my PCOS regimen here, and on the youtube channel very soon.

Over the last couple months, I’ve learned some “secrets” to being successful on the keto diet. I’m letting you in on these secrets so that you can avoid the mistakes that I made.

1.You need to understand the science behind the ketogenic diet: What I truly love about the ketogenic diet is that it helped me understand my body on a deeper level. Once I started the keto way of eating, I realized how restricting my carb intake quickly improved my PCOS symptoms. Without the carbs, I feel like my body knew what it was doing. THIS WAS HUGE for me. As a woman with PCOS, I’m sure you can understand the battle of not trusting your body and feeling defected. Understanding how the ketogenic diet works helped me understand that my body isn’t defected and that given the right nourishment, it will perform. The Keto diet does wonders for those suffering with insulin resistance.

2.You need a meal plan with variety: In my first couple weeks eating keto, I went to the grocery store daily. This was fun (while I had the time) however, it go old.. quickly. Initially, I was cooking every single meal, and it started to drive me crazy. My first “keto fail” happened after I was too tired to cook dinner or go to the grocery store. After a 3 day “tomorrow I’m getting back to keto” slump I realized that if I was going to make this diet work for me, I need to continue to plan out my meals (it’s okay to plan to eat out.. more on this later) and plan for lazy days. I also learned that its important to create a varied meal plan while also throwing in some tried and true meals. In the beginning, I was trying new recipes daily… this lead me to become overwhelmed. Keto doesn’t have to be cauliflower mac and cheese and homemade coconut cream desserts everyday. Its okay to throw a burger or chicken leg quarter in the oven and call it a day.

3.You can’t convince other people to go Keto- stop trying: Once I started to get the hang of Keto, I felt like everyone needed to know about this miracle way of eat. I force fed my friends, husband, and family reasons why they should go keto. I made them fancy keto meals and watched on with wide eyes as they tried their first bite. I shared pins with them on Pinterest and honestly… I became a keto bully. Which isn’t cool. Even if you find success on keto and you want to share it with others… always remember that you can’t convince other people to do anything.  What I realized is… what I was really looking for was a support system that understand the journey I was on (check out #5 for more on this).

4.You need to keep these staples in your kitchen at all times: At all times, and I repeat.. all times. You need: eggs, chicken leg quarters, ground beef, bacon, and pork rinds in your kitchen. Honestly… when life gets real and you want to give up… these staples will save you. If you are interested in a “Cooking With Chris” segment on the blog you youtube channel, comment below and let me know!

5.You need to join an online community: When I realized that I couldn’t force anyone to go keto, I also realized that I needed a support system. I found some really awesome and supportive Facebook groups like The Keto Korner. What I love about this group is that everyone is so supportive! Some other Keto groups out there are wayyy to serious and not very friendly. This group is great for two reasons. 1. I’m not the most experienced person in the group… which means I am surrounded by people that can teach me new things. 2. Throughout the day, members post their experience and progress with keto. Imagine the confirmation you receive when you see someone post a before and after picture saying, “Hey I lost 100lbs on Keto and I just want to share it with anyone who is struggling… it works, just keep at it”. LIFE CHANGING!

6.Before you eat, go to the MyFitnessPal App: Too many times I ate a food and then went to log it in my food diary to discover all the hidden carbs. Just a rule of thumb… log first… then eat.

7.You can still eat out… just be careful: Restricting yourself to not eating out can cause you to become socially isolated. Just a few tips for eating out… search MyFitnessPal App, ask the wait staff to hold the sauces, ask if they use sugar in their seasoning, and ask for the meal without the fries, rice, or bread.


8.Its okay to take a break: If you skip out on keto for a couple days… or even an entire month in my case… its not the end of the world. The thing about keto is that its a way of eating… not a fad diet. Sometimes its overwhelming to always think about if you’re hitting your macros… and sometimes you just want a piece of cake. Remember… be kind to yourself. Let loose sometimes. Its all a journey.

9. Crack Slaw: Google it. Thank me later.

So, what do you think?

I hope that this post helps someone that is thinking about going Keto. This is just my experience and there is no guarantee that your results will be the same. As always, take to your doctor before making any changes to your diet.

If you want to follow my Keto journey and see whats on my plate, head on over to my Instagram account, @HelloKetoDiet

Have you tried Keto? Do you have “secrets” to share or questions to ask? Let us know in the comments!

Are you ready to jumpstart your weight loss journey? Sign up for the FREE PCOS AND KETO BOOTCAMP. CLOSED

Author: Chris



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12 thoughts on “My Ketogenic Diet PCOS Update (+ 9 Secrets for Success)

  1. Wow, fabulous! It seems like you can go off the Keto diet for a few days and still lose weight. Women with PCOS never, EVER lose weight, so losing 19 lbs in 3 months must feel absolutely magical for you! I’ve gone to other, less friendly Keto websites, and they’re basically saying if you go off the Keto for just one day, you’re back at square one. Like as in, it will take your body 3 weeks to get adjusted to the diet again, even if you *gasp* decided to eat 80 carbs one day. It seems you’ve proven that weight loss can still occur despite having a treat or whatever once a week! 🙂 🙂 🙂

    Posted on September 2, 2016 at 7:03 am
    1. Alex,

      You’re exactly right! That’s why I’m looking at the Keto diet as a source of success. I did notice that I could easily get knocked out of ketosis if I ate the wrong thing (I went to a Mexican spot and apparently sugar was in their meat seasoning), however; even when I was knocked out of ketosis it wasn’t hard to bounce back. When I look an extended break I did experience the carb withdrawal headache for about 3 days, but after that I was fine.

      Posted on September 2, 2016 at 4:47 pm
  2. Thanks for all the info! I went keto with my husband earlier this year and *gasp* got pregnant after 5 years of infertility. Sadly, we miscarried but I was officially diagnosed with pcos after that and it all makes sense now. Starting back on keto because my body actually functions with it. Reading tonight to get jazzed up to restart.

    Posted on September 24, 2016 at 5:17 am
  3. You can do this! Thanks for sharing your journey. I’m 3 weeks in on the keto plan and loving it! Hoping it means no more metformin for me someday!

    Posted on October 10, 2016 at 9:00 pm
    1. Right on girl! How is your Keto going?

      Posted on October 26, 2016 at 1:08 pm
  4. Hi Chris, so good to read that you’re having success with the keto diet! I know a couple of women who are managing PCOS with keto. I’ve been eating keto for a while now and having read your first post and then this follow up post, it reminded me that I learned so much in that first couple of months of going keto it was incredible. I also fell off the wagon many times but that doesn’t really matter as the goal is lifelong health as opposed to a quick fix diet. Nowadays I find that staying mostly keto but adding a few carbs in to my evening meal a couple of times a week works best for me. I think women need to find their own path with keto, and the macros/way of eating that suits their body most. Anyway, all the best! Joan.

    Posted on November 4, 2016 at 9:51 am
    1. Thanks for your support Joan! I am loving this journey. I just checked out your site, and I love it! Maybe we can team up for a post?

      Posted on November 5, 2016 at 3:14 pm
  5. I went Keto before my wedding and my cycle regulated for the first time in my life! It was like clockwork-something I NEVER understood before (diagnosed PCOS). We moved 1,500 miles away 2 weeks before my wedding, so life has been crazy hectic (no mover 2 weeks before the move!), but now that everything is settled I am definitely going back on Keto. My husband and I want to start trying to have kids soon, and I know that with Keto I can regulate my cycle without meds! Good luck to everyone!!!!!

    Posted on November 19, 2016 at 12:17 pm
    1. I love hearing stories like yours! Keep it up girl!

      Posted on November 22, 2016 at 4:10 pm
  6. Hey just stumbled across your page. I have pcos, insulin resistance.. ive had two miscarriages so really keen to get body back on track. Ive been doing keto for 2 weeks. I used keto sticks and was in ketosis within 3 days. But i hardly have lost anything.. i even gained for a few days.. i feel heavy and slow… really scared this isnt going to work!

    Posted on January 15, 2017 at 6:46 am
    1. Aimee,

      It is very possible to gain weight with keto. I avoid this by finding my macros with a keto calculator and tracking my macros in the app, myfitnesspal. Have you tried this? It’s a great way to see where the extra calories are coming from.

      Let me know if that helps!


      Posted on January 15, 2017 at 1:17 pm
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