Keto for PCOS Symptom Relief

As a recent college grad, Melissa began her career in an office setting. She gained quite a few pounds after graduating and beginning an office job only enhanced her weight struggles. She was not focusing on nutrition; rather, she was eating all the unhealthy lunch and snacks her office provided. Living the ultimate American lifestyle, she couldn’t make it through the day without at least 2-3 cups of coffee. With little to no energy during the workday, she could barely ever make it to the gym after work. Even though Melissa’s job left her stationary the entire day, this was not the start to her weight battle.

In November of 2016 at age 21, Melissa was diagnosed with PCOS. For those of you who don’t know what PCOS is: in short, PCOS is a common issue that occurs in women of reproductive age that stems from an imbalance in hormones that causes:

  • Weight gain

  • Acne

  • Absence of cycle

  • Mood instability

  • Infertility

Between five to 10 percent of women of childbearing age in the United States, or roughly 5 million, have PCOS. Less than 50 percent of women are properly diagnosed, leaving millions of women living with PCOS undiagnosed.  Up to 80 percent of women who have PCOS are obese.

After months of trying to diet and exercise she could not shed the excess weight. After some time, she researched diets that could treat PCOS. Luckily, she discovered that thousands of women across the US had been switching the Ketogenic diet and succeeding with weight loss while experiencing additional benefits. In a shirt time, Melissa also benefited from the Ketogenic diet.


Ways the Keto Diet Improved Melissa’s Health and Wellness

Clearer skin - After a month of following a low carb diet regimen, her skin completely transformed. Having the occasional pimple is more of the norm, and a bad skin day today reflects a non-existent day before switching to a keto diet.  

Mental ClaritySomething she immediately saw after transitioning to a low carb diet was the absence of mental grogginess. She felt sharper for longer throughout the workday. She has also seen great improvement in her mood (more upbeat, and balanced).

Weight LossThe ketogenic diet has quickly allowed her to lose weight. After a year of trying to shed excess pounds from a sporadic weight gain, literally nothing would work. She tried cutting calories, worked out every day, and never saw one single result. The Ketogenic diet reduced the hunger and uncontrollable cravings that many women with PCOS experience. This reduction in appetite has aided in reducing caloric intake daily; therefore, resulting in weight loss.


Energy Level - Every day after lunch time, she found herself in an awful slump at work. Eating a meal high in carbs spikes the insulin levels in the body, in turn, generating the gross, tired notion after eating a meal. Since starting a keto diet, Melissa has an unreal amount of energy throughout the workday. Upon returning home from work, she maintain enough energy to go to the gym. 

With all the phenomenal results Melissa encountered, she wanted to get the word out there. That a Ketogenic diet can enormously help not only woman with PCOS but people of all body types. This prompted her to build her own website: Here, she shares the secrets to mastering PCOS by diet, exercise, and natural supplements. You can follow along with her journey on Instagram: @Pcos_Keto_Mel

Top 10 Foods to Eat on Keto

Although it may seem like everyone has only just started talking about the ketogenic diet, it’s actually been around for over nine decades. People have been following this diet for a variety of reasons, such as a way to lose weight, improve their overall health, and even reduce epileptic seizures.

If you’re interested in giving the keto diet a go, the first step is learning what’s acceptable for you to eat. To help you out, we’re sharing the top best 10 foods to eat on keto… 

1. Grass-Fed Meat and Poultry

It’s likely that you’ve realized many low-carb diets encourage you to eat a lot of protein. While protein is certainly important in your diet, the keto lifestyle isn’t so much about protein as it is about healthy fats

When selecting your meat, it’s important to go for the grass-fed option. Compared to grain-fed animals, those that are grass-fed provide meat that’s packed with higher amounts of omega-3. You can choose meat such as beef, lamb, veal, venison, or goat. These types of meat yield zero grams of net carbs per five ounces. 

Poultry is great for your keto diet as well. You can add turkey, chicken, goose, duck, pheasant, hen, or quail to your meal. With zero grams of net carbs per five ounces, poultry is the perfect choice. Another important thing to remember about meat and poultry is that these protein sources are packed with B vitamins, potassium, selenium, and zinc.

2. Cage-Free Eggs

Eggs are also acceptable for you to eat on keto. The best part is that you don’t have to forgo the yolks, like many diets might require you to do. You can enjoy both the egg whites and the egg yolks when preparing your morning omelet. With only one gram of net carbs for each egg, you won’t have to feel guilty about having them as part of your diet.

There’s no need to worry about the eggs being high in cholesterol either. Consuming them will not raise the blood cholesterol level in most people. Instead, they can actually be pretty heart healthy! Another bonus is that eating eggs might help you feel fuller longer, which means you’re going to be less tempted by those unhealthy snacks.

3. Fish

If seafood is a must-have for you, it’ll be a relief to know you can enjoy it while following a ketogenic diet. You can have trout, tuna, salmon, bass, flounder, mackerel, anchovies, and sardines. Each one of these fish contains zero grams of net carbs per five ounces. However, there are also other health benefits to eating fish.

For example, salmon and mackerel are both packed with the omega-3 fatty acids your body needs. By consuming at least two servings of seafood on a weekly basis, you can ensure you’re providing your body with the nutrients it needs the most.

4. Non-Starchy Vegetables

From leafy greens and cruciferous veggies, these are important to add to your diet due to the fact that they’re low in carbs. When you head to the grocery store, make sure you add plenty of leafy greens like collards, arugula, spinach, kale, and chard to your basket. These nutrient-rich greens range from 0.5-5 net carbs per one cup.

Broccoli, cabbage, brussel sprouts, and cauliflower fall into the cruciferous veggie category and are also must-haves in your diet. They range from three to six grams of net carbs per one cup. They’ll also come with some great benefits, such as a decreased risk of cancer and heart disease. Other great choices include celery, cucumber, and zucchini. All of these vegetables will make the perfect side dish to have with your lunch or dinner, so make sure you stock up!

5. Avocado

Although it’s chock full of calories, avocado is perfectly fine to eat on a keto diet, which is great because it’s loaded with good-for-you nutrients. In fact, they’re packed with the potassium your body needs to stay functioning properly.

When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.

However, the reason avocados are acceptable on the keto diet is that half of a medium avocado contains nine grams of carbs. Seven of those grams of carbs are fiber, which means you’re only consuming two grams of net carbs when enjoying your avocado. So, go ahead and have that avocado toast tomorrow morning!

6. Nuts & Seeds

One thing that’s important to note about nuts and seeds is that they’re totally fine to eat on a keto diet. However, many of them are higher in net carbs than others, so it’s important to watch your intake of them so you don’t go overboard. By making smart choices and portioning your nuts and seeds, you can enjoy them and their benefits.

You can have almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, and pumpkin seeds. Chia seeds and flaxseeds can also be added to meals, such as a delicious smoothie. Both nuts and seeds are high in fiber, which are going to help you feel fuller longer and more satisfied overall. Nuts are also beneficial because they’ve been linked to a reduced risk of heart disease and other ailments. 

7. Berries

Much like nuts and seeds, berries are something you’ll want to only consume in moderation. They do range in carbs, but they’re high in fiber. For example, blackberries have five grams of net carbs, raspberries and strawberries have six grams of net carbs, and blueberries have 12 grams of net carbs. 

When eating berries, just make sure you aren’t indulging in too much. You’ll also want to keep track of your carb intake as you’re consuming them. Although, keep in mind that those berries are providing your body with some much-needed antioxidants! 

8. Butter

Before you go and slather butter on that piece of toast, listen up! Healthy fats are very important for a well-rounded keto meal. In fact, healthy fats are meant to make up 80% of your total calories consumed The reason for this is that fat provides your body with energy, while also preventing hunger and fatigue.

 However, you’ll want to go for a high-quality butter or a clarified butter like ghee. You should avoid spreadable, replacement butter since they contain hydrogenated fats. Instead, you can go for ghee, which has plenty of saturated fats. Since it has a higher smoke point than most oils, it’s actually great to cook things. 

9. Spices, Herbs, & More

No one likes bland food, right? Well, the good news is you certainly don’t have to eat anything flavorless when sticking to that keto lifestyle. You can season your dishes with plenty of spices and herbs because they actually contain zero grams of net carbs.

You can even opt for unsweetened mustard or unsweetened hot sauce to add a little extra kick to your meal. Apple cider vinegar is another great option, as it’s also low in net carbs.

10. Water

Okay, so the last item on this list isn’t actually a food, but it’s still crucial to a successful keto diet. Because this diet has a natural diuretic effect, it’s common for people to experience dehydration. For that reason, it’s important to keep your body hydrated to avoid any negative side effects.

Typically, it’s recommended that you consume eight glasses of water per day. However, that likely won’t be enough when following the keto diet. Some sources even recommend drinking close to a gallon of water per day. Whatever you do, make sure you’re paying attention to your body. Provide it with the hydration it needs without overdoing it.

Health Tips from Ben Franklin


Health Tips from Ben Franklin, Gut Health, Beating Depression, and Ibruprofen.

1. Taking common anti-inflammatory drugs such as ibuprofen for only a week can raise the risk of a heart attack by 50%

2. Health Tips From the Greats of History from Aristotle to Benjamin Franklin

3. 10 Foods to Eat Everyday to Beat Depression & Anxiety

4. Gut Health is WAY more important than you think

Keto Mocha Mousse


For the cream cheese mixture:

  • 8 ounces cream cheese, softened
  • 3 tablespoons sour cream
  • 2 tablespoons butter, softened
  • 1 ½ teaspoons vanilla extract
  • 1/3 cup stevia erithyrol blend
  • ¼ cup unsweetened cocoa powder
  • 3 teaspoons instant coffee powder

For the whipped cream mixture:

  • 2/3 cup heavy whipping cream
  • 1 ½ teaspoons stevia erithyrol
  • ½ teaspoon vanilla extract

*The stevia erythritol blend we use in this recipe is twice as sweet as sugar—One teaspoon of the blend is as sweet as two teaspoons of sugar. If using a different sugar-free sweetener, adjust amount accordingly.


In a medium bowl, beat cream cheese, sour cream, and butter with an electric mixer until smooth


Next, blend in the vanilla extract, sweetener, cocoa powder, and coffee powder until incorporated. Set aside.

In a separate bowl, beat whipping cream until soft peaks form.

Add sweetener and vanilla extract and beat until stiff peaks form.

Fold 1/3 of the whipped cream mixture into the cream cheese mixture to lighten it. Be sure to not deflate the bubbles. Fold in the remaining 2/3 of the mixture until the whipped cream is evenly incorporated.

Transfer the mousse into serving dishes and refrigerate until set before serving (about 2 ½ hours).