Dear readers , welcome to this post that talks about Indian diet plan for pcod. Poly-cystic ovarian syndrome (PCOS) is a hormonal disorder where females produce excess of androgen hormones. These days not only overweight or obese women, but women with normal weight also experience PCOS. This happens because of junk food, sedentary lifestyle and compromised immunity. Although, Stress and Hormonal imbalance or side effect of any other illness remain to be the main cause of pcod. A regular body check up every year will help detect any disorders early.
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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 into regular exercise
Medical Assistance:
First line of treatment is to start an oestrogen pill or oral contraceptives to regularise the hormone cycle. Metformin is prescribed to correct the 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 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 |
| Bed time: | 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 multi grain 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 fulfil your craving of desserts. The high fiber content of the fruits gives 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 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 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.
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Green Tea
Green tea is a stress reliever. It regularises 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.
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Exercise
Exercises on empty stomach metabolise fat as energy source thus, reducing insulin resistance. This also results in weight loss. Please read this article about how to burn fat while exercising.
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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 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 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 keeps 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.
End note:
PCOS is not a disease to be cured. It is a disorder that can be only corrected or maintained at 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.
Why should we avoid banana?
Hi Aashka ,
No other reason , just calorie counting . in the diet plan . the foods that you need to avoid are mentioned in the avoid food list .
Hey your content is superb and sounds interesting… I am really high concerned pco case with hypothyriod.And desperate to conceive it’s been six years of marriage.. Please really guide me with perfect diet… I have constant Googled so much that now my brain have stop functioning.. Do I have to follow keto diet, moderate carb or rujuta advice eat all….
Presently am 69 kg and doc says come till 58 kg… Please help
Hi,
In your case , i think you should follow keto diet for 2 months and achieve he needed weight loss . once done , you can then follow this diet for 2 months while you also try to conceive .. https://www.dietburrp.com/indian-version-of-ketogenic-diet/ and https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hai PayPal this is an amazing diet plan. I am suffering from pcos, absent periods, and trying to conceive. I am normal weight 57 and 5’2 height. Pls suggest a diet plan to conceive
Hi Swetha ,
check this – https://www.dietburrp.com/indian-diet-plan-for-conceiving/
Hi Payal,
Please edit Mid-morning snack, I am not able to understand what one should eat 100 gms.
Mid Morning Snack: 1 Medium size (100 gms)
Thanks for such a wonderful diet plan.
I will definitely try to follow it.
Thanks.
Hi ,
Thank you for bringing it to our notice broly . i have made the correction .
Thank you so much
Hi my wife has got PCOD..not a serious one, and its been an year we have been married. We recently got it checked as well and the doctor said all is well but only she needs to reduce 6-8 kgs of weight. At present her weight is 63kgs. Shall she follow the upper mentioned died or any other diet is recommended for her. Please suggest
Hi Arjun ,
she can either follow the above mentioned diet . 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 Payal i have pcod and i am lot of travelling i have stopped taking any medicine for PCOS to get my periods low carn diet helps me in getting my periods naturally please help me with a diet that wil help me in ovulation as i am fighting wid infirtility too at the same time i am 37 years old female with ammenorhea
Hi Shivali , what is your weight and height ?
Ma’am I am 26 year old suffering from PCOD since last 4-5 years. I took hormones medicine (my pill) for 2-3 months then later I shifted to homeopathy.
I used to get my periods on Time and have reduced 3-4 kgs as well. But since last 2 months I have not got my periods. I was taking metital and checkwt along with my homeopathy med.
I am currently 97 kgs and unmarried and my weight is increasing on a regular basis,I have migraine too so if I don’t eat or eat less I get headaches. Plssssssssssssssssssssssss help!!
Hi Sneha ,
yes pcod has that effect . are you exercising ? you should first start working out and after 15 days , you should start following a diet plan . this way your migrane will not aggrevate
Hiii Mam..
I am 27 years old. Having weight 61kg. Height 5.3. I am having pcod since last 8 years. Tried every medicine before marriage and after marriage but didn’t work. I just married 1.4 years before. Now want to conceive. Can suggest me proper diet plan. I have just joined gym.
Hi Koms,
you can follow the above mentioned diet , and also take a look at this … https://www.dietburrp.com/indian-diet-plan-for-conceiving/
i am woring on a diet plan for pcod clients who wish to conceive .. will be pubishing it next week .. so you can visit us again , and check on that one as well.
Mam i have following questions:
1- how to deal with light facial hair due to pcos ? Do they keep growing or the growth can be stopped?
2 – Is spearmint tea effective? I read it all over on google abt how beneficial it is .
3- is it true that pcod has to be dealt for lifetime ?
4 – My weight is 51 kg and i dont want to lose more weight then what else can i do apart frm losing weight ?
Hi Komal ,
1- how to deal with light facial hair due to pcos ? Do they keep growing or the growth can be stopped?
Ans – I know its a bit of worry for a lot of women , but we need to deal with it . there is no way of stopping it as it is hormonal issue and can be controlled only if you can control the hormones , which will happen gradually once you continue with your medice , and your insulin levels are under control as well. mean while you can use some home remedies to get rid if these ..
a] you can use lemon juice in 2-3 tsp of honey and make a mask of this . apply it 2 times a week , this will lighten the hair , and exofliate the dead skin and some extra hair too.
b] you can try , besan , lemon , rose water , turmeric pack and use it as a scrub , and then leave it on for 5- 10 mins , then rub it in circular motion , and remove , this will remove some of the hair and leave your skin feeling smooth and lighter too.
2 – Is spearmint tea effective? I read it all over on google abt how beneficial it is .
ans – yes i have seen it helping in a lot of clients , but some clients did not find it useful .. so you need to try it and see if this helps . its hard to predict.
3- is it true that pcod has to be dealt for lifetime ?
ans – not really , some women get alright after pregnancy or with lifestyle management. I myself have gotten better after pregnancy .
4 – My weight is 51 kg and i dont want to lose more weight then what else can i do apart frm losing weight ?
ans – dont lose weight . but follow a healthy lifestyle . if you are in the right weight , doesnt mean that you can eat all calorie laden food and do without a workout . exercises will help you put your hormones back on track . so workout . and eat healthy .. choose healthy foods against the fried , junk , unhealthy and calorie dense , cream laden foods available in the market.
I hope these help . for more quesries , please feel free to write back 🙂
Thankyou mam ,
Are besan and sooji good to be consumed ?
And do medicines need to consumed for entire life ? Are there any side effects of consuming medicines like metformin ?
Hi Komal,
yes you can have besan and sooji … see no matter what food you choose to eat , moderation is the key . and t he foods that needs to be avoided completely are mentioned in the article.
medicines are not life time thing . they are given temporarily till you periods get normal . so dont worry , just eat clean , workout and for now be regular with medicines. every thing will start falling in place.
Hi,
The Keto diet includes lots of fats like fresh cream, paneer etc. Is it advisable to consume such fat if we are suffering frm pcod since last 6 years ?
Hi Barkha ,
if you have pcod , and you are obese , then getting the weight own becomes a priority … keto diet, or any other such crash or restrictive diet should always be a second choice . the first way that you choose to lose weight should always be through a healthy balanced , low ccal diet , but in some cases , where a person has already been following such low cal diets , and exercises , but has hit a plateau , keto diet works as a pleatuea breaker and gives fast results . you can follow it for a month lose good weight and and switch back to a healthy routine to maintain the lost weight . ofcourse a few choices in fat will change if you choose to do keto . like , you need to reduce the dairy fat and increase other healthy fat .
Hi Payal
I have PCOS and have only one fallopian tube. My weight is 75 kg and age is 38. I want to conceive so which diet should I follow.
Hi Bhavna ,
firstly , give 2 months to lose weight and come to 68 kgs of weight , once there, you can follow the conceiving diet plan we have on diet burrp . for weight loss, you can follow any from the whole lot of diet plans we have on weight loss. check our weight loss diet plan section .
Hello mam
I am 24 yrs and i never had regular periods and now i am diagnosed with pcod . My height is 5.5and weight is 56 . Do i need to lose weight ?if so , then what diet should i follow ? i dont have other symptoms of pcod like facial hair and acne . Will i be able to concieve ?
Hi Pooja,
i think your weight is ok for your height , Whether over weight or not , pcod management requires a balanced diet and an exercises routine to manage the weight . if weight is normal , controlling pcos becomes very easy , and so will conceiving . exercising will help ypour hormones to come to normal .