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You are here: Home / PCOS AND THYROID / 7 days Indian Diet plan for Weight Loss in PCOS / PCOD ( PDF Download )

7 days Indian Diet plan for Weight Loss in PCOS / PCOD ( PDF Download )

Last Updated on August 20, 2021 | RD, Payal Banka (Registered Dietitian) 13 Comments

We are so well aware of PCOS and its implications. There is a sea of information available on how to manage your PCOS. Yet we have the dilemma of what should we eat and whatnot. Let us try and solve our problem. Hereby we have a week’s menu / 7 days Indian diet plan for weight loss in PCOS / PCOD that you can follow to control PCOS. It’s simple, easy, and sustainable.

7 days Indian Diet plan for Weight Loss in PCOS / PCOD

Weight Loss Tips for PCOD / PCOS: 

  • Aim for fat loss:

Fat loss is the primary aim to control PCOS. An acceptable percentage of fat in the body helps manage all metabolic processes to run smoothly. It will also control your hormonal dysfunction. This 7-day Indian diet plan for weight loss in PCOS / PCOD  will help you in losing your fat weight.

  • Limit amount of carbs:

Improve insulin resistance by incorporating complex carbohydrates. Include lots of whole vegetables and fruits, whole grain cereals, millets, oat, quinoa, etc. Read Indian Low carb diet plan. It helps in losing 5-6 kgs in a month.

  • Importance of fiber:

Fiber-rich foods reduce fat deposits. It also relieves constipation and aids in weight loss. Add fresh fruits and vegetables, methi seeds, isabgol, or whole grains. Fiber keeps you full for a longer period of time which helps to avoid frequent eating.

  • Consume plenty of proteins:

Appropriate proteins help in the proper utilization of carbohydrates. It also increases our body’s metabolism and leads to weight loss. Include good quality proteins like egg whites, chicken, fish, milk, and products, soy, pulses as well as dals. Read a High protein diet plan for weight loss. 

  • Emphasis on quality of fat:

Reduce intake of saturated fats like butter, ghee, or margarine. Include omega 3 rich fats in the diet. Add flaxseeds, olive oil, and avocado to the diet. Use rice-bran oil, canola oil, or groundnut oil in rotation. Best oils for Pcod and Thyroid problems.

  • Maintain hormone balance:

Include foods rich in antioxidants. These help to reduce body stress and maintain hormone balance. It also helps reduce PCOS-induced inflammation in the body. Also include foods containing phytoestrogen that will help maintain estrogen and progesterone levels. Include defatted soy and products, vitamins and minerals rich fruits, nuts, chia seeds, moringa

  • Avoid water retention in the body:

With PCOS there is an issue of water retention in some females. Avoid water retention by including foods that have diuretic properties. Start your day with soaked cumin seeds water or barley water. Hydrating your body sufficiently also helps in avoiding water retention.

7 days Indian Diet Plan for Weight Loss in PCOS / PCOD

Here is a 7-day Indian diet plan for weight loss in PCOS / PCOD. This diet plan is simple, practical, and hence easy to follow.

Macronutrient distribution:

Total energy: 1200 kcals

Carbohydrate: 60 % – 65 % of total energy – 180 to 195 gms

Proteins: 20 – 25 % of total energy – 60 to 75 gms

Fats: 15 – 17 % of total energy – 20 to 23 gms

7 days Sample Indian Diet Plan for Weight Loss in PCOS / PCOD

Day 1:

MenuAmountIngredients
Early morning
Soaked chia seeds1 tspChia seeds
1 cupWarm Lemon Water
Breakfast
Open Bean Mexican Toast½ cupBoiled beans (or boiled eggs)
1 sliceWhole wheat bread / 1 roti
Turmeric Milk1 cupMilk ( Avoid dairy if you have Acne issues)
1 pinchTurmeric
Mid-morning
Soaked nuts½ cupAlmonds + walnuts + pumpkin seeds
Lunch
Lettuce Veggie Salad1 cupLettuce/ Palak + tomatoes + bell peppers + onions + carrots
Millet roti1 noJowar / Bajra / ragi  flour
Green vegetable1 cupLadies finger
cooked Sprouts½ cupMoong
Mid Afternoon
Fruit curd1 cupCurd
½ cupPeach
Evening snack
Vegetable Sukha Bhel1 cupKurmura + onion + tomato + cucumber
Dinner – 7 pm 
Green vegetable1 cupFrench beans
Vegetable pulav1 cupBrown Rice
1 cup veggies
Sambar1 cupTur dal + veggies
Bedtime
Nutmeg Milk1 cupMilk
 1 pinchNutmeg powder

  

Day 2:

MenuAmountIngredients
Early morning
Moringa shot1 tspnMoringa
100 mlWater (warm)
Breakfast
Nachni Dosa1 noNachni batter
Green chutney2 tablespoonsCoriander + Mint
Instant Coffee1 cupMilk
1 tspCoffee powder
Mid-morning
Fruit1 mediumMango
Lunch
Stir fry Cabbage1 cupCabbage
Multigrain phulka2 noWheat flour
Green vegetable1 cupTinda / Toru
Dal1 cupMoong dal green
Mid Afternoon
Buttermilk or1 cupCurd
Chicken broth100 gmsChicken
Evening snack
Khakra Pizza1 noPlain Khakra
½ cupBell peppers + onion + tomatoes
Dinner
Vegetable Soup1 cupMix veg
Millet Roti1 noBajra/ jowar / ragi flour
Green vegetable1 cupTurai
Kadhi1 cup Buttermilk + besan
Bedtime
Turmeric Milk1 cupMilk
 1 pinchTurmeric

 

Day 3:

MenuAmountIngredients
Early morning
Soaked Jeera water1 tspJeera
1 cupWater (warm)
Breakfast
Vegetable Poha1 cupBrown rice poha
Green chutney¼ cupVegetables
Masala Milk1 cupMilk
1 TbspnMilk Masala (dry fruits)
Mid-morning
Fruit oats & curd1 cupCurd
1/2 cupgranola
1/2 cupBlueberries + mulberries (any fruit)
Or boiled eggs2 noEgg whites
Lunch
Sprout Salad½ + ½ cupSprouts + Vegetables
Methi Thepla2 noWheat flour + Methi leaves
Green vegetable1 cupBottlegourd
Mid Afternoon
Buttermilk1 cupCurd
Evening snack
Puffed millet1 cupJowar puff / Wheat puffs
Green tea1 cup
Dinner
Thai Curry1 cupMix veg
½ cupCoconut milk
Jasmine Rice1 cupJasmine Rice
Grilled eggplant½ cupEggplant
Bedtime
Herbal Milk1 cupMilk
 ½ inchGinger
2 tablespoonLemongrass + Mint leaves

 

Day 4:

MenuAmountIngredients
Early morning
Soaked Methi seeds1 tspMethi seeds
1 cupWater (warm)
Breakfast
Oats porridge1 cupMilk
2 tablespoonOats
 10 gmsNuts
Mid-morning
Fruit1 mediumApple
Lunch
Exotic Vegetable Salad1 cupBell pepper + broccoli + baby corn
Millet Roti1 noBajra Flour
Green Vegetable1 cupPumpkin
Curd1 cupCurd
Mid Afternoon
Green tea1 cup
Evening snack
Masala Daliya1 cupDaliya
¼ cupVegetables
Dinner
Vegetable soup1 cupMix veg
Vegetable Khichdi1 ½ cupRice + Dal
Gujarati Kadhi¼  cupCurd
1 tablespoonBesan
green vegetable1 cupbottle gourd / toru / palak / methi
Bedtime
Sol Kadhi1 cupCoconut Milk
 1 tablespoonKokam extract (soaked for 5 – 6 hrs)

Day 5:

MenuAmountIngredients
Early morning
Lemon Water1 tspLemon juice
1 cupWater (warm)
Breakfast
Idli3 noIdli Batter
Sambar1 cupTur dal + Vegetables
Bullet coffee1 teaspoonCoffee powder
1 tablespoonCoconut oil
Mid-morning
Sprouts½ cupMoth beans
Lunch
Cucumber raita1 cupCurd
½ cupGrated cucumber
Multigrain Roti1 noMultigrain Flour
Green Vegetable1 cupChawli / rajgeera leaves
Mid Afternoon
Fruit1 noPear
Evening snack
Moongdal Dhokla7 – 10 pcsMoongdal green
Raw mango chutney2 tablespoonCoriander + Raw Mango + Garlic
Dinner
Broccoli Almond soup1 cupBroccoli + 1/8 cup almonds
Whole wheat phulka2 noWhole wheat flour
Vegetable1  cupSpinach
Dal1 cupTur dal
Bedtime
warm water + lemon
+ haldi

Day 6:

MenuAmountIngredients
Early morning
Lemon Water1 tspLemon juice
1 cupWater (warm)
Breakfast
Nachni Satva2 tablespoonNachni satva
1 cupMilk
2 noDates
Mid-morning
Fruit150 gmsDragon Fruit
Lunch
Green Salad1 cupMix Vegetables
Millet Roti1 noJowar + Bajra Flour
Green Vegetable1 cupFrench beans + coconut 
Grilled fish/paneer or 100 gmsFish
0r 100 gms Paneer
Mid Afternoon
Buttermilk1 cupCurd
Evening snack
Moongdal Dhokla7 – 10 pcsMoongdal green
Raw mango chutney2 tablespoonCoriander + Raw Mango + Garlic
Dinner
Broccoli Almond soup1 cupBroccoli + 1/8 cup almonds
Whole wheat phulka2 noWhole wheat flour
Vegetable1  cupSpinach
Dal1 cupTur dal
Bedtime
Turmeric & Cinnamon Milk1 cupMilk
 ½ teaspoonTurmeric + a pinch of cinnamon

 

Day 7:

MenuAmountIngredients
Early morning
Barley Water   (boiled)1 tspBarley
1 cupWater
Breakfast
Vegetable Upma2 cupSemolina
1 cupVegetable
( carrot, beans, onion, Tomato)
Mid-morning
Soaked Nuts¼ cup (20 gms)Almonds + Walnuts + Apricot + Dry fig
Lunch
Peanut Salad¼ cupPeanuts
½ cupOnions + Tomatoes
Rice1 cupBrown Rice
Black Dal1 cupUrad dal
Buttermilk1 cupCurd
Mid Afternoon
Fruit2 mediumPlum
Evening snack
Chana Masala 1 cupBoiled black chana
½ cupOnion + Tomato
Or Chicken chickpea patty½ cup chickenBoiled chicken
¼ cupBoiled chickpea
Dinner
1 bowl meal1 cupExotic vegetables
½ cupBoiled spaghetti
¼ cupDiced tofu
½ cupBoiled rajma or chicken or fish or boiled egg
Chia pudding1 cupCurd
1 teaspoonChia seeds (soaked in curd in the morning)
Bed Time 
warm water with lemon + cinnamon1 glass

Download the 7 days Indian Diet plan for Weight Loss in PCOS PDF .

Download Download the 7 days Indian Diet plan for Weight Loss in PCOS PDF
 

 

 

Note:

  • 1 cup = 200 ml
  • You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

Endnote:

A modified high fiber, high anti-oxidant, low glycaemic index, high protein, adequate fats help correct PCOS. Reducing insulin resistance, fat deposition, and increasing metabolism is the key to weight loss. Dairy must be avoided completely if you have any acne / Pimple issues. If you are interested in knowing about a sample diet plan that is dairy-free, please comment below and let us know. We would love to do it if any of you are interested.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

Add your comment

Comments

  1. Deepika Bala

    May 31, 2022 at 1:10 pm

    I agree. I have PCOS and followed the PCOS diet and I love it.

    Reply
  2. Navi

    April 11, 2022 at 11:44 am

    can we use this diet for intermittent fasting too

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 12, 2022 at 4:01 pm

      yes

      Reply
  3. Shahin qureshi

    April 1, 2022 at 5:44 pm

    Can we follow for a month

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 6, 2022 at 5:13 pm

      yes

      Reply
  4. Kavita

    January 2, 2022 at 10:15 pm

    Hello Mam, would like to know veg dairy free diet for pcos weight loss

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 3, 2022 at 11:47 am

      Hi Kavita ,

      You can replace the milk in this plan with almond milk and paneer with tofu.

      Reply
  5. Rajeev kumar

    August 19, 2021 at 9:33 pm

    Regarding weight loss
    7018539808

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 19, 2021 at 11:53 pm

      Hi Rajeev ,

      please email us at care@dietburrp.com

      Reply
      • irshadkittur

        January 16, 2022 at 12:38 pm

        Hello mam how to get print out of this diet plan

        Reply
        • RD, Payal Banka (Registered Dietitian)

          January 16, 2022 at 10:10 pm

          check at the bottom of the diet plan there is a pdf download link .. purple colour tab .. just click on it.

          Reply
  6. Ayesha

    July 31, 2021 at 1:55 pm

    mam, Kindly tell the measurement of 1 cup = how many grams ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 31, 2021 at 10:13 pm

      100 gms

      Reply

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