Dear readers welcome to this post that talks about the Indian diet plan for pcod. Poly-cystic ovarian syndrome (PCOS) is a hormonal disorder where females produce an excess of androgen hormones. These days not only overweight or obese women, but women with normal weight also experience PCOS.
Image :Copyright: marochkina / 123RF Stock Photo
Causes of Pcod
- Stress
- Hormonal imbalance
- A side effect of any other illness
- Junk food
- Sedentary lifestyle
- Compromised immunity
- A regular body checkup every year will help detect any disorders early.
Signs and Symptoms of PCOD?
- Irregular periods
- Uncontrolled acne
- Frequently feeling hungry, after just 1- 2 hours of proper meals
- Often dips in blood sugars or giddiness
- Excess hair growth on unlikely areas of the body
- Infertility
- Difficulty in losing weight
This hormone imbalance causes them to have irregular menstrual periods. PCOS causes hair growth on the face and body. It is known as hirsutism. This might even contribute to long-term health problems like diabetes and heart disease.
The vicious cycle of Weight and PCOS:
Excess weight means excess body fat that leads to insulin resistance. Insulin resistance is prominent in PCOS. Hence the doctors prescribe diabetic medicines in Pcos and Pcod. With this Indian diet plan for pcod, we are not only aiming at weight loss, But our target is to reduce the body fat. This will, in turn, help us balance our hormone system.
How to achieve the goal of losing body fat in PCOS /PCOD?
- Take proper medical assistance
- Follow a healthy Indian diet plan for pcod
- Involve in regular exercise
Medical Assistance:
The first line of treatment is to start an estrogen pill or oral contraceptives to regularise the hormone cycle. Metformin is prescribed to correct insulin secretion and action. Metformin reduces body fat and in turn resulting in weight loss. It is advised to take professional help before popping any pills.
Healthy Diet:
Diet should be such that reduces weight, positively affects hormones and improves insulin resistance. A moderate intake of complex carbohydrates, high protein and fair intake of healthy fats is advisable. Consume high fiber whole grains, millets, fibrous fruits and vegetables, sprouts, egg whites, chicken, fish, low-fat dairy products and omega 3 rich oil. Read more on diet tips for pcod.
Here is a detailed Indian diet plan for Pcod / Pcos. This diet chart will help you achieve your target.
Indian diet plan for pcod
| Early morning on Empty stomach: | 1 Glass green juice (Bottle gourd + mint + cucumber + ginger + lemon ) |
| Exercise: | Start with a warm up followed by 45 minutes of walk or any other workout |
| Breakfast: | 1 Jowar Roti
+ 1 cup green vegetable OR 1 cup Broken Wheat Upma (Masala Daliya) OR 1 cup vegetable oats upama |
| Mid-morning: | 1 Cup green tea
+ 1 Fruit (avoid banana, custard apple, and chickoo) |
| Lunch: | 1 Cup Green Salad
+ 2 -3 Chapattis or 1 Cup Brown Rice vegetable pulav + 1 Cup Pulse or Dal or chicken gravy (50 gm chicken) + 1.5 bowl Vegetables + 1 bowl curd |
| Mid -Afternoon: | 1 Glass medium consistency Buttermilk
OR 2 egg Whites |
| Evening snack: | 1 Cup Sprouts with salad
OR 1 Fruit + 2 – 4 Walnuts |
| Late evening: | 1 Cup Vegetable soup (any mix of vegetable) |
| Dinner: | 1 Cup Quinoa Salad (1 – 2 tablespoons Quinoa + 100 – 150 gms of bell peppers, onions, tomato and lettuce)
+ 2 medium sized Bajra Roti OR 1 bowl Brown Rice + 1 Cup Pulse or Dal + 1 bowl Vegetables |
| Bedtime: | 1 Glass warm water with cinnamon |
Hope this detailed Indian diet plan for pcod / pcos helps you in formulating a low-calorie diet or yourself that will help you attain the health goals. If you want us to personalize a diet plan for you based on your timings and lifestyle, please see our diet services page.
Dietary guidelines for Indian diet plan for Pcod / pcos
- Replace your regular wheat flour with any multigrain flour or millet flour. The high fiber flour has a maximum satiating effect thus, the quantity ingested is less. Include quinoa, oats or cereals with bran. This helps in weight loss, especially fat loss. Read –Top 10 low carb recipes for weight loss and Benefits of different types of millets in weight loss.
- Eat at least 1 – 2 fruits in a day. Sweet fruits fulfill your craving of desserts. The high fiber content of the fruits gives a feeling of fullness and satisfies the small hunger between the meals. Avoid any fruit juice as it is high in simple sugars. Simple sugars lead to weight gain and increased serum cholesterol. Read – How to stop food cravings during weight loss.
- Green salad or vegetable soup provides dietary fiber and reduce glucose surge, that in turn helps in controlling serum cholesterol and aid in weight loss. find Interesting recipes of salads and soups here – Healthy recipes
- Incorporation of low-fat dairy products, egg whites, dals and pulses increases the protein in the diet. This, in turn, regulates blood sugars, controls hormone action and reduces weight and regularises ovulation cycle. Read – Types of sprouts and their benefits in weight loss
- The warm water with cinnamon at night washes out toxins from the body and satisfies the thirst that can be mistaken for hunger. The cinnamon added to it increases the antioxidant property of the water. Cinnamon also improves insulin sensitivity and reduces insulin resistance.
- Do not skip any meals. If more meals skipped, you tend to put on more fat in the body instead of losing weight.
- Consume 5 – 6 meals per day. This avoids the sugar release and insulin surge in the body thus, avoiding insulin resistance.
-
Green Tea
Green tea is a stress reliever. It regularises the body’s metabolism, removes toxic wastes and helps in reducing cholesterol. Read – different types of drinks that help in weight loss
-
Green juice
When taken on empty stomach removes toxins from the body. Hence drinking it on empty stomach is very important. The antioxidant-rich juice reduces the inflammatory damage done on the ovaries and other blood vessels in the body.
-
Exercise
Exercises on empty stomach metabolize fat as an energy source thus, reducing insulin resistance. This also results in weight loss. Please read this article about how to burn fat while exercising.
-
Rice Bran Oil
Use rice bran oil to control fat deposition, reduce stress on the arteries and to reduce weight. Also, olive oil used for cooking can be taken into consideration. Or a perfect blend of different oils is recommended.
Regular exercise:
Exercise along with following the above mentioned Indian diet plan for pcod. Our main aim is to reduce body fat rather than just body weight. Researchers claim that women with PCOS who did 3 hours of aerobic exercise per week for 12 weeks had improved insulin sensitivity, cholesterol, and visceral fat even is the weight loss was not prominent. Read – How to burn fat effectively.
Cardio workout:
Cardio workout acts on the body as a whole and not just a particular body part. 30 – 45 minutes of cardio exercise 5 times a week is advised. First 20 minutes of cardio workout uses carbohydrates and proteins from the body for energy. Post 20 minutes body starts breaking down fats for energy. This is when the actual fat loss begins. Exercises like walking, jogging, swimming, cycling, dancing or skipping aims on fat loss.
Read – Benefits of walking and Benefits of skipping on weight loss.
A high-intensity cardio workout like cross fit training, pilates or Zumba also gives similar results. 20 – 30 minutes 4 – 5 times a week is recommended.
Yoga:
Yogasana helps in accurate secretion of required hormones, weight loss, and stress reduction. Asanas like vakrasan, gaumukhasan, ardhamatsyendrasan, setubandhasan, balasan, vajrasan and halasan keep insulin in check. This, in turn, controls PCOS.
Read – Top 10 yoga poses for weight loss
Other benefits of exercise:
- Weight loss.
- Releases endorphins. It is a stress buster and helps in balancing hormones.
- Improves fertility, Hence can help you in conceiving. (Read – Diet plan to help in conceiving ).
- With increased blood circulation exercise may help in reducing acne. Read – How to prevent Acne and how to reduce acne with home remedies.
Endnote:
PCOS is not a disease to be cured. It is a disorder that can be only corrected or maintained a healthy level. Every time you eat or drink something you are either feeding or fighting the disorder. Lose fat to win over PCOS. A balanced diet, exercise, and medication if required are tactics to fight against polycystic ovarian syndrome.
Thank You
Hi Mam,This is Uma my weight is 75 & height is 5.2 having pcos , hormonal imbalance problem & irregular periods please suggest diet plan i have googled many diet plan but still i dont knw what to follow for pcos now having tablets for getting periods regularly also trying for baby and follicle not growing kindly advice…
It’s very useful information mam…but I have some querie , that
Why u suggested avoid banana , chikku and custard apple ?
because that is sweet fruits , which can causes problem of insulin
Hi, IF YOU are on metformin , and have pcod , you need to manage your insulin and blood sugar levels . hence , its not that you should avoid them completely . but do not over indulge in them,.
You can folow this diet plan uma , this will hep
Hi
I am 18 years old I am 80 kg in weight is this diet right for me?
Plsss reply me soon
yes , its good for you . you can follow it .
hi
i am haritha. i am mother of two kids and finished my family. i am 5 feet 6 inches and 62kgs weight.i have uncontrolled acne on my face due to pcos. my gynec told me that medication for pcos is given only when you are planning for kids. can diet and exercise help me.please help me with diet and exercise schedule.i am a south indian residing in hyderabad.
Hi Haritha,
Yes a right diet and workout will end your agony . please start following an intense workout routine for 45 mins atleast 5-6 times a day and start eating a healthy balanced diet . you will see changes soon.
Hi
I’m am Akanksha, I’m 23 y/o, my weight is 78 kgs and height is 5’2. I have thyroid from 4 years, I’m taking medication for that and it is in control ever since. I got diagnosed with pcod recently and I gaind 6-7 kgs within 3 months. I’m working out on daily basis from 4 years. Changed my workout from weight training to zumba and body weight training but I need a solid diet plan for weight loss and healthy living. Will this diet plan work? And for how long do I have to follow this?
Hi Akansha ,
I am going to post a diet plan for weight loss in thyroid and pcod combination. kindly wait for 3-4 days , you can follow that .
Hi I’m 18 years having Pco since a year . My ht is 5.7 and I weigh 60 kgs. What diet plan should I follow to control my pcos
I am 22 years old unmarried girl diagnosed with pcos i am underweight due to masturbation which i did for ten years as i was unaware of its side effects i am facing acne for 6 years I have dark patches on my neck area my face is slim so what should i do to maintain my weight and treatment of pcos?
Dont worry , following the diet plan mentioned above will help you.
I’m not overweight… I’m 28 years old. Height is 161 and weight is 55. I want to get pregnant…
Hi Alfah , check this – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi Gauri , you can follow thediet plan mentioned above , just dont be too strict with quantity of food mentioned here.
Hello .. I am 22 years old and my weight is fine. But i have alot many facial hair. So is there anything extra that i need to do ? Apart from this.
Hi Alish,
Even if your weight is correct, you need to follow the basic guideline of pcod diet and follow a proper exercises schedule, this will help in proper hormonal secretion and also help in correcting pcos. Once the hormonal secretion improves , your facial hair , which is a result of hormonal imbalance will automatically correct. You can use certain home remedies for facial hair.
Hello mam,
I’m renee , it’s been 4years of married life now and I’m diagnosed by pcos and finding very difficult to conceive I have undergone many treatments and failing to conceive. I had taken paleo diet too , I could reduce my weight but couldn’t regulate my irregular cycles. I’m need to regulate cycle and reduce my weight . Can you please suggest anything that I can follow to achieve my goal
Hi Renee,
Have you tried homeopathy treatment ? a lot of my pcod clients have benefitted from homeopathy medications . but of course you need to follow a weight loss workout and diet with it . look for a good homeopath and i am sure this will help.
Hello Ma’am,
Can I have low fat dairy products?
I am suffering from pcod
its best to avoid dairy , but if you are regular with your cycles , then you can inclue dairy sometimes.
I have pcod. I m 30 year old. Unmarried. Weight is 82 and 5.2 height. I am suffering from acidity and uric acid too. What diet i should take. Due to uric and acidity i cant intake any diet. Please advise me a good diet plan for pcod, uric, acidity, to loss weight.
Hi Blessy , i will have to plan a personalized diet for you to suit your condition. please check this page – https://www.dietburrp.com/diet-services/
Hi my name is sweety , I am 30 and I have pcod , I am married , I want to be pregnant , my weight is 67 kg , what can I do can u please help me
Hi Sweety,
what is your height? if you are overweight, it is best that you follow this diet for 2-3 months and lose around 5-6 kgs of weight and then follow this diet plan – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi,
I am 31 yrs old 5.1 height and 55kg weight. I am trying to conceive since 8 months but no positive result. i have regular periods always except in the past 3 4 months my dates were late by 2 to 5 days. Doc said have pcos. Can u suggest.
Hi Ruhi ,
The doctor must have tested your hormonal levels and then diagnosed you for PCOS right? has she put you on any medicines?
hi,
i want to know about this ‘ warm water with cinnamon ‘ thing .
is it means boiling cinnamon stick in water?
or
mixing cinnamon powder in warm water?
Hi, i m 22 years old nd i have pcod since from 4 years..nd my weight is also fine…unlike others i m only lossing my weight instead of gaining…my average weight used to be 48kg but recently i m lossing my weight vry frequently.. now i m 43kg…nd looks very thin…wht shud i do? Same diet is for me or i can add carbs or heavy food to my diet? Plzz suggest…
Hi Aparajita,
you can follow the general tips mentioned in the article about pco . and add foods accordingly.
Boil cinnamon sticks in water
Hi ma’am.. my name is Khushboo.. I m 26 years old married last year… My weight is 48kgs… I have pcod from last 10 years but I m not overweight… I don’t get periods without medicine…
Plz suggest what should I do
Hi ma’am.. my name is Khushboo.. I m 26 years old married last year… My weight is 48kgs… I have pcod from last 10 years but I m not overweight… I don’t get periods without medicine…
Plz suggest what should I do
Hi Khushboo,
it is a blessing that you can maintain a healthy weight despite the medical issue . but you still need to follow the diet tips mentioned in the article . as well as do workout and strength training to correct your pcod. lifestyle changes are a must . we are posting a special video on pcos this monday on our you tube channel which talks a lot about the lifestyle management you need to do to correct pcos. please check it on monday . you can subscribe to our channel and press the bell icon to receive a notificationwhen the video is posted . here is the link – https://www.youtube.com/channel/UCyaCNGT6iHvzz4UyCIzTxMw?sub_confirmation=1
Hi…I am 24 years old. I have normal weight according to my height, I get regular periods. But still I have polycystic ovaries. I exercise and follow a balanced diet routine. But I have acne. please suggest something.
Hi mam..
I hv jst a few dayz ago diagnosed wid pcod..my gynae started medication metformin n geocyst..bt i feel it does not suits me as i feel dizzyness and nauseous after taking medication..can u suggest me what to do??
Hi Mahima , then you must take a 2nd opinion of another doctor. You can also try homeopathy treatment. a lot of my clients are benefitting a lot with homeopathy.
Hi Gopi , i you are eaing right and doing the workout , and periods are also normal , then the acne will also treat itself soon.