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.
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:
Menu | Amount | Ingredients |
Early morning | ||
Soaked chia seeds | 1 tsp | Chia seeds |
1 cup | Warm Lemon Water | |
Breakfast | ||
Open Bean Mexican Toast | ½ cup | Boiled beans (or boiled eggs) |
1 slice | Whole wheat bread / 1 roti | |
Turmeric Milk | 1 cup | Milk ( Avoid dairy if you have Acne issues) |
1 pinch | Turmeric | |
Mid-morning | ||
Soaked nuts | ½ cup | Almonds + walnuts + pumpkin seeds |
Lunch | ||
Lettuce Veggie Salad | 1 cup | Lettuce/ Palak + tomatoes + bell peppers + onions + carrots |
Millet roti | 1 no | Jowar / Bajra / ragi flour |
Green vegetable | 1 cup | Ladies finger |
cooked Sprouts | ½ cup | Moong |
Mid Afternoon | ||
Fruit curd | 1 cup | Curd |
½ cup | Peach | |
Evening snack | ||
Vegetable Sukha Bhel | 1 cup | Kurmura + onion + tomato + cucumber |
Dinner – 7 pm | ||
Green vegetable | 1 cup | French beans |
Vegetable pulav | 1 cup | Brown Rice |
1 cup | veggies | |
Sambar | 1 cup | Tur dal + veggies |
Bedtime | ||
Nutmeg Milk | 1 cup | Milk |
1 pinch | Nutmeg powder |
Day 2:
Menu | Amount | Ingredients |
Early morning | ||
Moringa shot | 1 tspn | Moringa |
100 ml | Water (warm) | |
Breakfast | ||
Nachni Dosa | 1 no | Nachni batter |
Green chutney | 2 tablespoons | Coriander + Mint |
Instant Coffee | 1 cup | Milk |
1 tsp | Coffee powder | |
Mid-morning | ||
Fruit | 1 medium | Mango |
Lunch | ||
Stir fry Cabbage | 1 cup | Cabbage |
Multigrain phulka | 2 no | Wheat flour |
Green vegetable | 1 cup | Tinda / Toru |
Dal | 1 cup | Moong dal green |
Mid Afternoon | ||
Buttermilk or | 1 cup | Curd |
Chicken broth | 100 gms | Chicken |
Evening snack | ||
Khakra Pizza | 1 no | Plain Khakra |
½ cup | Bell peppers + onion + tomatoes | |
Dinner | ||
Vegetable Soup | 1 cup | Mix veg |
Millet Roti | 1 no | Bajra/ jowar / ragi flour |
Green vegetable | 1 cup | Turai |
Kadhi | 1 cup | Buttermilk + besan |
Bedtime | ||
Turmeric Milk | 1 cup | Milk |
1 pinch | Turmeric |
Day 3:
Menu | Amount | Ingredients |
Early morning | ||
Soaked Jeera water | 1 tsp | Jeera |
1 cup | Water (warm) | |
Breakfast | ||
Vegetable Poha | 1 cup | Brown rice poha |
Green chutney | ¼ cup | Vegetables |
Masala Milk | 1 cup | Milk |
1 Tbspn | Milk Masala (dry fruits) | |
Mid-morning | ||
Fruit oats & curd | 1 cup | Curd |
1/2 cup | granola | |
1/2 cup | Blueberries + mulberries (any fruit) | |
Or boiled eggs | 2 no | Egg whites |
Lunch | ||
Sprout Salad | ½ + ½ cup | Sprouts + Vegetables |
Methi Thepla | 2 no | Wheat flour + Methi leaves |
Green vegetable | 1 cup | Bottlegourd |
Mid Afternoon | ||
Buttermilk | 1 cup | Curd |
Evening snack | ||
Puffed millet | 1 cup | Jowar puff / Wheat puffs |
Green tea | 1 cup | |
Dinner | ||
Thai Curry | 1 cup | Mix veg |
½ cup | Coconut milk | |
Jasmine Rice | 1 cup | Jasmine Rice |
Grilled eggplant | ½ cup | Eggplant |
Bedtime | ||
Herbal Milk | 1 cup | Milk |
½ inch | Ginger | |
2 tablespoon | Lemongrass + Mint leaves |
Day 4:
Menu | Amount | Ingredients |
Early morning | ||
Soaked Methi seeds | 1 tsp | Methi seeds |
1 cup | Water (warm) | |
Breakfast | ||
Oats porridge | 1 cup | Milk |
2 tablespoon | Oats | |
10 gms | Nuts | |
Mid-morning | ||
Fruit | 1 medium | Apple |
Lunch | ||
Exotic Vegetable Salad | 1 cup | Bell pepper + broccoli + baby corn |
Millet Roti | 1 no | Bajra Flour |
Green Vegetable | 1 cup | Pumpkin |
Curd | 1 cup | Curd |
Mid Afternoon | ||
Green tea | 1 cup | |
Evening snack | ||
Masala Daliya | 1 cup | Daliya |
¼ cup | Vegetables | |
Dinner | ||
Vegetable soup | 1 cup | Mix veg |
Vegetable Khichdi | 1 ½ cup | Rice + Dal |
Gujarati Kadhi | ¼ cup | Curd |
1 tablespoon | Besan | |
green vegetable | 1 cup | bottle gourd / toru / palak / methi |
Bedtime | ||
Sol Kadhi | 1 cup | Coconut Milk |
1 tablespoon | Kokam extract (soaked for 5 – 6 hrs) |
Day 5:
Menu | Amount | Ingredients |
Early morning | ||
Lemon Water | 1 tsp | Lemon juice |
1 cup | Water (warm) | |
Breakfast | ||
Idli | 3 no | Idli Batter |
Sambar | 1 cup | Tur dal + Vegetables |
Bullet coffee | 1 teaspoon | Coffee powder |
1 tablespoon | Coconut oil | |
Mid-morning | ||
Sprouts | ½ cup | Moth beans |
Lunch | ||
Cucumber raita | 1 cup | Curd |
½ cup | Grated cucumber | |
Multigrain Roti | 1 no | Multigrain Flour |
Green Vegetable | 1 cup | Chawli / rajgeera leaves |
Mid Afternoon | ||
Fruit | 1 no | Pear |
Evening snack | ||
Moongdal Dhokla | 7 – 10 pcs | Moongdal green |
Raw mango chutney | 2 tablespoon | Coriander + Raw Mango + Garlic |
Dinner | ||
Broccoli Almond soup | 1 cup | Broccoli + 1/8 cup almonds |
Whole wheat phulka | 2 no | Whole wheat flour |
Vegetable | 1 cup | Spinach |
Dal | 1 cup | Tur dal |
Bedtime | ||
warm water + lemon | ||
+ haldi |
Day 6:
Menu | Amount | Ingredients |
Early morning | ||
Lemon Water | 1 tsp | Lemon juice |
1 cup | Water (warm) | |
Breakfast | ||
Nachni Satva | 2 tablespoon | Nachni satva |
1 cup | Milk | |
2 no | Dates | |
Mid-morning | ||
Fruit | 150 gms | Dragon Fruit |
Lunch | ||
Green Salad | 1 cup | Mix Vegetables |
Millet Roti | 1 no | Jowar + Bajra Flour |
Green Vegetable | 1 cup | French beans + coconut |
Grilled fish/paneer or | 100 gms | Fish |
0r 100 gms | Paneer | |
Mid Afternoon | ||
Buttermilk | 1 cup | Curd |
Evening snack | ||
Moongdal Dhokla | 7 – 10 pcs | Moongdal green |
Raw mango chutney | 2 tablespoon | Coriander + Raw Mango + Garlic |
Dinner | ||
Broccoli Almond soup | 1 cup | Broccoli + 1/8 cup almonds |
Whole wheat phulka | 2 no | Whole wheat flour |
Vegetable | 1 cup | Spinach |
Dal | 1 cup | Tur dal |
Bedtime | ||
Turmeric & Cinnamon Milk | 1 cup | Milk |
½ teaspoon | Turmeric + a pinch of cinnamon |
Day 7:
Menu | Amount | Ingredients |
Early morning | ||
Barley Water (boiled) | 1 tsp | Barley |
1 cup | Water | |
Breakfast | ||
Vegetable Upma | 2 cup | Semolina |
1 cup | Vegetable | |
( carrot, beans, onion, Tomato) | ||
Mid-morning | ||
Soaked Nuts | ¼ cup (20 gms) | Almonds + Walnuts + Apricot + Dry fig |
Lunch | ||
Peanut Salad | ¼ cup | Peanuts |
½ cup | Onions + Tomatoes | |
Rice | 1 cup | Brown Rice |
Black Dal | 1 cup | Urad dal |
Buttermilk | 1 cup | Curd |
Mid Afternoon | ||
Fruit | 2 medium | Plum |
Evening snack | ||
Chana Masala | 1 cup | Boiled black chana |
½ cup | Onion + Tomato | |
Or Chicken chickpea patty | ½ cup chicken | Boiled chicken |
¼ cup | Boiled chickpea | |
Dinner | ||
1 bowl meal | 1 cup | Exotic vegetables |
½ cup | Boiled spaghetti | |
¼ cup | Diced tofu | |
½ cup | Boiled rajma or chicken or fish or boiled egg | |
Chia pudding | 1 cup | Curd |
1 teaspoon | Chia seeds (soaked in curd in the morning) | |
Bed Time | ||
warm water with lemon + cinnamon | 1 glass |
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.
I agree. I have PCOS and followed the PCOS diet and I love it.
can we use this diet for intermittent fasting too
yes
Can we follow for a month
yes
Hello Mam, would like to know veg dairy free diet for pcos weight loss
Hi Kavita ,
You can replace the milk in this plan with almond milk and paneer with tofu.
Regarding weight loss
7018539808
Hi Rajeev ,
please email us at care@dietburrp.com
Hello mam how to get print out of this diet plan
check at the bottom of the diet plan there is a pdf download link .. purple colour tab .. just click on it.
mam, Kindly tell the measurement of 1 cup = how many grams ?
100 gms