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.
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.
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 |
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
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.
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.
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.
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.
Experts say that smoking stimulates androgen production, the main culprits of PCOD characteristics. So, kick the butt for good.
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.
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.
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This post was Last Updated on June 16, 2019
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AM SHOBHA AM SUFFERING FROM PCOS ITS REALLY WORKS ? WHAT ALL DIET SHOULD BE FOLLOWED FOR PCOS.PLEASE REPLY ME AS SOON AS POSSIBILE ,BECAUSE AM SUFFERING FROM LOT OF WEIGHT GAINWITH LOT OF TUMMY .SO HOW CAN I REDUCE IT ALL.........
you can follow the tips and diet plan mentioned here
It's very helpful article. I Hv some other queries about it.
thanks shila , please feel free to ask us your queries.
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