Polycystic ovarian disease (PCOD) has a constellation of symptoms. Therefore, it is also known as a polycystic ovarian syndrome (PCOS). Don’t get depressed, there is always a solution to every problem. Before you understand some tips on diet for PCOS, let’s first take a look at what it’s all about.
What is PCOD?
As the name suggests, the primary characteristics of this syndrome is the presence of numerous cysts in the ovary. This is caused by an imbalance in the hormone, due to excess production of androgen, although scientists are not very clear why this happens. Women who have PCOD normally have high levels of insulin in their blood. The right diet for PCOS is thus very important.
What are the symptoms of PCOD?
The symptoms of PCOD are varied in different women and often is based on the severity of the condition. As androgen is typically a male hormone, many women develop some male characteristics in advanced stages of PCOD such as hirsutism (increased hair growth in the chest, back, fingers, toes, etc.) and male pattern baldness. Other symptoms associated with PCOD are:
| Infertility |
| Ovarian cysts |
| Infrequent periods |
| Painful periods |
| Insulin resistance |
| Acanthosis nigricans (presence of dark, thick velvety skin in body folds) |
| Obesity |
| Insulin resistance syndrome (poor blood sugar control) |
| High cholesterol |
| High blood pressure |
The significance of losing weight
There is a vicious cycle involved here. Women who have PCOD tend to put on weight and have difficulty losing it. In order to bring their hormone levels under control, they need to lose weight. The right diet for PCOS can work effectively to cut down on weight, here are some tips on diet for PCOS
Diet for PCOS : –
The most important tip on the diet for PCOS would be to cut down on simple sugars. Sugary foods bring about a surge in the blood sugar levels, which places undue stress on the body. In the long run, this leads to poor control of blood sugar and weight gain. Cutting down on sugary foods becomes very crucial when you have PCOD. The correct diet for PCOS includes complex carbs instead of simple ones. It is important to develop a taste for nutritious foods rather than eating junk. Here is a table that shows what to have and what to avoid in the diet for PCOS.
| Include | Avoid |
| Whole wheat products | Refined flour products/maida |
| Whole grain / whole wheat bread | White bread |
| wholegrain / whole wheat pasta | white pasta |
| Barley, natural diuretic fruits | Fast foods |
| Oats, corn | Cakes, cookies, sweets, chocolates |
| Raw fruits and vegetables | High fructose corn syrup |
| Fresh fish | Sorbitol |
| Lean meats | Soft drinks and soda |
| Protein shakes | Bengali mithai, sweets, desserts |
Other than these tips on diet for PCOS, some lifestyle modifications will also help.
Other lifestyle modifications that help
1. Drink plenty of water:
Drink at least 2 liters of water per day. Flavored water will help. In order to overcome this, try to drink one glass of water whenever the clock strikes the hour. This way, you can incorporate it in your daily routine and stay hydrated throughout the day. Regular intake of water will help with detoxification as well as avoid water retention in the body. You may feel bloated all the time, another reason for not wanting to drink water. But drinking more water will actually help you in flushing this accumulated water and feel lighter. You need to lose that water weight.
2. Exercise:
Regular exercise will not only help you reduce weight, but will help lessen binge eating. The feel-good hormones (serotonin and dopamine) released with exercise will keep your stress levels also low.
3. Free your life of stress:
The stressors will not vanish, but a daily 1-hour meditation is great to keep yourself from feeling stressed. There are other things that help you feel less stressed, like yoga, music, doing something you really love, and above all taking life a little less seriously. Since stress is a contributing factor of weight gain and PCOD, learning to unwind help.
4. Quit smoking for good:
Experts say that smoking stimulates androgen production, the main culprits of PCOD characteristics. So, kick the butt for good.
5. Say NO to alcohol:
We all know that alcohol affects the liver function, which in turn affects hormone balance. Saying NO to alcohol will not only keep your liver healthy but also check PCOD progression.
Endnote :
Whether it is to fulfill your motherly instincts, regaining your feminine charm, or improving your general health and well-being, the progression of PCOD is something that needs to be checked sooner than later. These tips on diet for PCOS will help.
Image : Copyright (c) 123RF Stock Photos
Mix vegetable soup for weight loss
Hello mam
Myself Dikshita Hazarika from Assam. I am 21 years old and being a student and staying at home, its really difficult to follow a proper diet routine. However, i saw one of your diet plan videos on youtube today and found it to be quite flexible.
My current weight is – 65 kg
My height is – 5’4
And i had recently found out that i have PCOS and point something increase in Thyroid but doctor didn’t prescribe any medicine for it.. As stated by doctor, i am not allowed to have soya and cabbage and also i am asked to limit my potato consumption.
It would be very kind of you if you kindly help me out regarding this above mentioned matter.
Thanking you
Dikshita Hazarika
check this – https://www.dietburrp.com/indian-diet-plan-for-pcos-with-thyroid-management-and-weight-loss/ although you dont have thyroid yet , but are at a risk , so this diet will help cut the risk down
Hi madama i am suffering with pcod i have taken medication 2 month and these is 3 month and i have reduce weight 84 to 75 madama can i go next to concive can you suggest me any dite plan
https://www.dietburrp.com/indian-diet-plan-for-conceiving/ check this
Early morning on Empty stomach: lemon water/apple cyder viniger +4 almond
Exercise:
Breakfast: green tea + 2 marie/ 2 slice brown bread + peanut butter(holiday)
Lunch: 1 Cup rice + daal + salad + vegetable + fish/chicken curry.
Mid -Afternoon: 1 fruit+ dry frits (dates almond walnut) / Green Coconut water
Evening snack: green tea / black coffe.
Late evening: 1Cup Sprouts salad with puffed rice.
Dinner: Roti + sabji + salad / cornfleks + toned milk./ Protin powder.
Bedtime: 1 Glass warm water with cinnamon
Is it a good diet for me? Please mam suggest me.
yes looks good.
Hello Mam, I am suffering from Thyroid and PCOD. My weight is 115kgs. I need your advice to reduce and becoming fit.
Hi Heli , check this – https://www.dietburrp.com/%ef%bb%bfindian-diet-plan-for-pcos-with-thyroid-management-and-weight-loss/
Hi,i am having PCOS for last 4 years. my age is 28 ,,height 4.8” and weight 62 kgs. i am gaining fat day by day. please suggest me a proper diet plan that i can loose at least 10 kgs with in 5/6 months.thank you in advance
Hi Payel ,
check this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/ this will help in losing weight and managing pcos
Hello Priyanka mam.sneha this side I’m a bong girl.. love to swim a lots.my hieght is 5’1 inches 24 yes old. Be4 my weight was 73.1 kg. Now reduces to 71.4 kg. My target is to loose 20 kg.
I take smoth diet.
Morn 5 almonds .
6am to 6.40 am – swimming.
8 am. 2 rotis and sabzi
10.30 at office – dudh chai (fav) and 2 biscuits .
12:30 am 1 roti and Dal, sabzi, soyabean etc
4 pm fruits – grapes / watermelon etc
Eve snacks chirwa chat
9 pm – rice 60gm , fish/egg/chicken/ panner.
But sometimes I snacked.
Still my weight is stubborn.
Please guide.
In tension
your esntire day is good.. just have dinner early and void rice in the night …. you will lose weight.
I want to put on weight, and my cureent weight is 40 kgs and height is 5.2″ And I am 19yrs
Hello mam, I am suffering from PCOD since 6-7yrs, I was on medication since 5-6 yrs but as I discontinied the medicines, I won’t get periods for several months ans so my gynae consulted to again take the medicines.. my height is 5.2″ and my weight is 39 kgs.. What should I eat to cure pcod and also put up some weight?
Hi Divya , you can follow the diet tips mentioned here. You want to put on weight or lose weight ? what is your current height , weight and age ?
I want to put on weight, and my cureent weight is 40 kgs and height is 5.2″
https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/ check this
I ,m having pcod from 3 years i had been diagnose 2 years back smthng for 1 year than i couldnt go for Checkup due to some circumstances i had observed tbat after taking 1 hear couse there is no result i didnt get my period 8 month or more what should i do please tell me indian diet chart iam 20 yr old and my weight is 72 and im unmarried plz give me suggeation
Hi Sneha , first of all you meed to correct your lifestyle , diet and workout. if you do this properly , it will solve 50 % of your health issues . now , becoz pcos is a hormonal issue , proper medical treatment is a must . you must take a second opinion from a different doctor. also you can try homeopathy , as many pcos patients benefit from homeopathy treatment.
I am 35 yrs old & trying to conceive. but suddenly I have determined with PCOS. Please suggest a dietary plan suitable for me.
Hi Bidisha ,
The diet plan mentioned above i suitable for your requirement . you can either follow it , or get a personal diet consultation from us , where we can plan a diet to suit your cuisine, timings and exact requirements.
Hi, I am 30 yrs old, weight 59 kgs. Recently diagnosed with PCOD during scan as we are trying for a baby. My periods have been regular and no other symptoms of pcos. My uterus lining at 13th day from last period was 5.9 mm. Is this because of pcos? I have started the pcos diet with exercise from today, will this help getting my lining to normal?
Hi Anusha ,
the thick lining could be due to various reason , yes pcos can be 1 . yes the diet and workout will help your hormones to come to normal level. and when hormones will become normal , all the symptoms will become ok .
Hi .I am athira.i am 25 years old.i am married and I have a 6 year old song.now we are trying for another baby.last month I (August 6)I missed my period.and the card test is negative.then we consulted by a doctor.and she told that I have multiple subcentimetre sized follicles in ovaries.she gave me NORMOZ tablet.for one month.i am 5 feet in height.and 62 kg weight.i am triying to less my weight.can you help me to do a healthy diet to over come this.
Hi Athira ,
check this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/
Nice article…the last time I had my period was on 17th August and even after 10 days it’s due now.Pregnancy test kit says negative.I am 31 yr and have PCOD.How can I get my due periods.Please help
Hi Rina,
Are you on medicines ? If yes then you should get them. Hope you are eating the right food and working out as well. This really helps in normal and regularisation of hormonal secretions. This will help in regularizing your cycles as well. So it depends on doing the righht workout and the right diet.
How much weight should be in pcod?? My weight is 53kg..nd 22yrs.
Hi Shaheen , there is no fixed weight .. All you need to do is check your BMI , it shoul be between 20 and 23 .
hi, ma’am,
detected PCOS one month before marriage; dr gives me normos tablets for this and its four months now i am following this treatment and diet; i have gained weight because of this; i am doing exercise and following diet also; now my weight not reduced but it is constant; and also cleared acne on my face; but i am worried we want to conceive baby is there any chances to failure; or miscarriage; also please suggest me diet that i can reduce weight
thanks
Hi Sonali ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi mam,
I am 29 year old and not married, I have been diagonised with PCOD and taking tablets normz and ovalbles after consulting doctor….my height is 5.6 and I weigh 69 ….can you please advise me with right diet pan and for how can I need to take these tablets to get my periods regularly
Hi ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Tablets are to be take as advised by your doctor.
I have pcos but Lean PCOS. I am 5.8 feet tall and weight is 56kgs. I am about to start Letrozole as Clomid failed to work. Another doctor prescribed Ayurveda tablets called pconidd. Do you know if I can take these alongside allopathic medicines?
Hi Tania ,
I would rather suggest you to leave the ayurvedic treatment … i have seen in may of my clients that homeopathy treatments works best for pcos. you can skip the aloopathy and ayurvedic treatment for now … homeopathy has helped so many of my clients in conceiving as well.
Hi
I have been taking dronis 30 since last 2 years =. Is it safe to take it for many more years to come. I do not feel any kind of side effect for now. But just want to be sure if it has any long term effects.
Regards
Preeti
Hi Preeti , there a few side effects like decrease in the sex drive , breast tenderness , but that can be passe`
Hello mam ,
I recently had a miscarriage(missed abortion just 15 days ago) .doctor told me i have pcod .Right now i am on medicines for the same(pcod). Please tell me the diet chart plan so that i be able to conceive and have a healthy child soon.
My weight is 62.3 kg , height is 152 cm .i have gained around 1 kg in 15 days .
Hi Kirti ,
May you have all the strength to pass this phase . i think you should take atleast 1-2 months gap to settle down and then start again . you can follow the diet plan mentioned above .
हा आजार 5-6 महिन्यात होतो का. मला आधी पाली regular येत होती लग्नानंतर दिड दोन महिन्यांनी येत आहे.
Hi Anjali ,
irregular periods can be sugestive of many health issue , thyroid and pcod are just 2 of them . please see your doctor for better diagnosis.
Hi mam trying to concueve last six momths
Hi Ishika ,
dont worry . it sometimes takes time . is your weight towards higher side ? what is your BMI ?
Hi mam..
I am 30 years old and suffering with pcod from past 5 years and irregular periods..if i am put on hormones i am able to get my period else no period .. my gynic put me on letrozole for 3 months(as i am trying to conceive ) and those 3 months i got my period and again no period from 3 months.. i have lost my weight from 77kg to 68kg as of now.. my height is 165cm.. also i suffer with diabetes and thyroid.. i check it regularly and both are in control.. bt still i am unable to concieve.. during my first child i didnt hav any prblm .. so pls suggest me can i get pregnent naturally or i go for IUI or IVF bt my gynic is nt suggesting me either of them i hav ised both clomid and letrozole previously.. pls suggest possible way..
Thankyou
Hi Divya ,
Relax !!! see you already have a child , and to conceive for the second time , your age is appropriate . give it some time . dont count the number of health issues you have. the best part is every thing is under control . for pcod, you must keep trying for atleast 8 – 10 months . patiently . and only then decide for IVF . i know the waiting period is tough . but its your body , if you love it and do all the right things needed , it will happen . your docotor is anyways looking into the matter so stop doubting upon this . be positive , and live stress free . stress is a major hurdle in conceiving . so be happy all th time.
Hello,
I am 28years old, diagnosed with bilateral polycystic ovaries, I am planning for a baby and i am on homeopathy treatment. Please help
Hi Joe,
what is your current weight ? if you need to lose weight , i will suggest that you take 2-3 months off from planning a baby , and in these 3 months , workout really hard 2 times a day , and then follow our 1200 clorie diet plan (select based on your cuisine . – https://www.dietburrp.com/?s=1200+ ). keep a target of losing 3-4 kgs in a month . and once you lose these 10 kgs or 15 kgs , you can get going with the family planning again . this time with more confidence and better health .
Hi mam,my weight was 64kg then I gained weight 72kg height 5.6 and now it’s reduced to 5kg after diet and exercise.normally i used to get 3 days period flow but for some 8 months I get only 2 days periods.is this normal? doctor advised me to take normoz..I’m confused either it’s because of pcos or anemia..
Hi Janu ,
this is common in PCOS and hence Normoz was given to you. you should continue to workout and diet so that you can get to your ideal body weight
Hello mam…I am an army officer wife..I am having hypothyroid and pcod…it’s been one year of our marriage..I got married on 4th Dec 2016….I have gained weight …..v r planning for baby….please help to give me right direction…..right diet to conceive…my height is 5:4, weight 75.
Hi Jeny ,
thank you for contacting dietburrp . Curig pod with diet is not possible . pcod is a hormonal dysfunction . i can suggest you diet that can help in maintaing your health levels . but curing is possible only with a combi of medicines , exercises and weight management and diet .
to conceive , check this plan – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi Mam,
I am 23 years old. i am diagnosed with PCOS. I am under medication.
Can you please suggest diet plan i should follow. I am trying to conceive from 1.5 years and also had a miscarriage once.
Please suggest some diet. My height is 163 Cm and Weight 52 Kg. I have gained lots of weight recently and lots to Acne on face.
Please Help.
Hi Tina ,
Because you are in your right weight , you can follow this diet plan .- https://www.dietburrp.com/indian-diet-plan-for-conceiving/ this diet provides a lot of folic acid and all other nutrients that you need to support pregnancy . when the body nutrients would be in support , you will be able to conceive faster.
Hi Payal
I want to start a diet plan and have pcos. I have heard that milk will worse pcos. Is it true. And if you can help me with personalised diet plan . I live overseas. It will be great, thanks
Sumedha
Hi Sumedha ,
mailing you the details of personalized diet program .
Madam…I am Khusi Sinha. I am 23 years old. I am suffering from PCOD.
I try to maintain the Diet Chart that You provided for PCOD. But I am college student. So there are some problem in food timing. Can you please customized the chart?? And can I take rice in lunch??
there is no issue with the timing, you can change it to suit your routine. yes you can have rice in lunch.
Hi mam..I’m 25.i have pcod .We are trying to convince. My gynecologist put me on cycle of letrozole for 5 days from day 2 and an injection on 11th day for egg release. Mam i’am a working woman,please suggest me a diet plan preferably south Indian..so that I can follow it easily …thanks in advance
Hi Laxmi ,
here is the diet you can refer .. It is not a south indian diet , but you can take a note of the ingredients and with a little creativity , include them in your local cuisine .
https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi – I have pcod for last 1 year, well i got to know about it then. Have been trying to conceive for more than an year but no results. Gynae prescribed ovabless tablets. I am also following a diet plan, but whenever i take ovabless i seem to gain weight. But on the internet it was stated that it helps to lose weight. Can you suggest whey this is so? Also any other way i can better my chances of conceiving ?
Hi Nenu ,
Although i cannot comment about the medicine , but you can check this diet – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi, I have mild PCOD. My doctor prescribed Normoz twice a day but I mistakenly took it only once a day. It’s been about a month now. My period is delayed by a week currently. Could wrong dosage of the medication be a reason for it? I have to go on a trip in 3 days which involves pool activities so I’m a bit concerned about getting down during this time. Please could you advise me on the best way to avoid it?
Hi Tanya ,
this is something beyond your control . there are medicines to delay chums , but i dont think this is a good idea for you . as it will worsen your pcod.
Hi madama i am suffering with pcod i have taken medication 2 month and these is 3 month and i have reduce weight 84 to 75 madama can i go next to concive can you suggest me any dite plan
https://www.dietburrp.com/pcos-indian-diet-plan-to-get-pregnant-conceiving-pcod/ check this as well
Hi Maam,
in past 9 months i have had increased my weight around 10KGS. unable to understand i have a history of PCOD and Fibroids and Hypo thyroid as well
hVE YOU DONE ANY TESTS RELATED TO THE ISSUES LATELY ? WHEN DID YOU CHECK YOUR THYROID LEVELS LAST ?
Mam I am 28 yrs and suffering from pcod but have no symptoms like hair growth etc…but yes after marriage last year till till year I gained 10 kg and for it I am using KG Low too. And I am being given Polisitol DC and elestra. May i know whats the difference between polisitol DC and polisitol OD . Regarding periods i hv regular period but why she gave me elestra which prevents pregnancy? How long will it take for me to conceive?
Hi Mercy .
I am sorry , but these are typical medical isues and a gyneac can help you better than i can in this issue .
Hello mam. My name is sneha. I’m 19 years old, my weight is 89kg, height is 5’4. I was diagnosed with PCOD when I was 16, I had a cyst back thn but later on with medication it went away. And after that I’ve been going to the doc, and now I’ve been having regular period for last 4 months. Back thn my weight was 100 kg, and I’ve lost almost 10 kgs but now it’s not reducing anymore. I’d say my daily routine is quite okay. I wake up at 6:30 and have lemon with warm water, thn do yoga , thn have breakfast at 8, thn the other daily works, thn around 11 I have fruits thn at 12 I do free hand exercise, or something HIIT exercise , after that around 1.30 I have lunch . For lunch I have rice, mixed vegetables and fish/meat. Thn I study and do other stuff. Around 5 I take a nap for 1 hour , and after waking up I have fruits or nuts as snack. Around 8 I have dinner , which consists of roti, vegetables,fish/meat. Thn I study and around 11 at night I have a glass of milk and I go to sleep from 12-12:30. But I can’t figure out what I’m doing wrong for my weight not to lose. I wanna lose atleast 20 kgs. It’d mean a lot if u suggest something 🙂
Hi Sneha,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Hi mam,
I have fibroid/myoma for the past 10 years…due to it I exoereiebcd heavy menstrual pain, migraine…recently detected I have too many cyst in breast too and it hurts very much once in a while when am stressed…I am doing Zumba, step aerobics walking often, so I didn’t gained much weight except belly fat…like I have adrenal body type…I started Keto diet and came across your weblink…my question is should I follow Keto diet or it’s not necessary?? Is it enough just to follow the diet what you mentioned above for PCOS??
Hi Sheela, yes you can follow keto diet . just make sure you use the tips mentioned above too.
Hi, Mam myself Asha, i have pcod and cyst past from 1 year have not got periods only, after consulting doctor i got periods, but in my case if i take tablets, the periods come if not not periods, and i feed up of tablets, and i decided to go for Ayurveda, so now i am under Ayurveda treatment. i doing walking and Diet as well. please suggest me does Ayurveda helps me to come out of this problem. we are planing for baby since from 1 year bez of this i am unable to conceive… please suggest me what to do in this case.
Hi Asha ,
i know it is annoying. dont worry , based on my clients data base , we have observed that women who too homeopathy treatment for pcod , had better chances to conceive and that tratment suited most women … so may be you can consider it too
Hello mam.
This is Mampi here and I have pcod from 4 years. Can you suggest me which one will be good for me. I have visited a homeopathy and a gyneocologist too.
And suggest me a diet plan as I workout every day but still my weight is 73. Height 5’5″.
you can take both simultaneously. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
thanks for the advise… last week met with new gynecologist and started new treatment….. My AMH is 13..5… and last month follicular test that was 7mm max…. please advise still i need to try for natural way to conceive baby or go to directly IVF.
you can try for 5-6 more months …
Iam 27 Years old married .1.5yrs ihave pcod my docotor suggests me incyst -m and ovables tablets for me.what r the chances to conceive.what diet i have to follow .to conceive? My weight 54 ,.5.2 Height ..
https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hello Mam
I’m diagnosed with Borderline PCOD. My height is 5’3, weight ks 63kgs, age is 25. I live in hostel and have to eat hostel mess food which is not really good for health and are not allowed to cook in our rooms. I’m allergic to dry fruits, chia seeds etc (garam taaser wali cheezein). Please suggest some good food options. Especially for eating in- between breakfast and lunch, lunch and dinner and also after dinner between 10pm to 12.
Pcod diet – https://youtu.be/mMohoITGNHc check these