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.
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.
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.
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.
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.
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
When taken on an 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.
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.
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.
| Empty stomach: | 1 Glass green juice (Bottle gourd, mint, cucumber, ginger, lemon) |
| Exercise: | 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 chicku) |
| 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 + 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 |
I 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.
Exercise along with following the above mentioned Indian diet plan for pcod. Our main aim is to reduce body fat rather than just bodyweight. 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 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.
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
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.
This post was Last Updated on February 19, 2020
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Mam mein 27 ki hu mujhe 3 year ki baby h but baby se pehle bhi mujhe pcod tha abhi bhi h.mera weight ab 76 to gya h plz mujhe diet plan share kare with timing jisse mera weight jaldi kam ho jaye.
https://www.dietburrp.com/diet-services/
hey doc,
This is a teenage girl diagnosed recently with PCOS. My doctor has asked me to take banana and chikoo regularly which you have asked to avoid. I like both these fruits. What should I do??
eat in limitations .... woner why he asked for these frits ..
hello mam i will turn 17 yr old in 15 days but i m suffering from pcos since 3 years and i feel too lazy n i m
5\7 feet
i m 98 kilos
plesee help me please dearrrr
You can follow the plan in thearticle ... also workout is very important ... you are too young and if you don't take any steps towards health now , you will suffer later in life .... in thisage with right diet and workout you can correct the pcos issues from roots.
Mam i have pcod and there is an excess hair loss pls give me a gud solution mam
drinking aleovera juice help .. also try applying onion and ginger juice to your hair roots , the hair fall will stop after 3-4 use and new hair will also start coming ... pleaecontinue this hair mask for some time ill it gets better
I am 24 years old and 55 kg weight. I have just diagnosed that I have pcos and tiny uterine myoma. I am unmarried. So what should be my diet ?
you can use the diet in the video
hy Doctor Im 25 years old and i have pcod last 1 year and i also have bleeding continue to 3 months and blood flow r in clot form..
please suggest me what i do to stop bleeding..
you can follow this diet plan. do you workout ? please do strength training.
hey maam
i am 25 yrs old, height 159 cm, wt 66kilos, have pcod from a long time now, married for two years, but havent got periods for the last five months, no plan to conceive for the next two years.
having regular exercise, do not wish to take hormone tablets, what advice do u have for me maam ?
weight loss. See you are working out also, so you are 50 % there . if you eat wisely and try to lose some weight , this can help you in balancing your hormonal issues. Weight los will automatically help your cycle to regularize. you can follow the diet and tips mentioned in the article above.
Hello
I am 5.2, 28 years old
I have pcos and also suffer from hyperacidity
Can i even follow this diet plan?
Thank you
yes yoy can follow thi.s please also check this - https://youtu.be/-lvyE5EuiM4. you need to treat acidity on urgent basis. so concentrate on that for 1 week , and you will be relieved , then you can focus on pcos.
ma'am I am 22 years old height- 157cm, weight- 57kgs
I feel bloated and water retention is there, I have pcos . I wants to gain lean muscle mass and wants fast loss.
What foods should i avoid ?
What is the effect of dairy products like milk and pulse like soya on Pcos? Does these increases insulin levels?
check the video all the details are mentioned there.
The plan is really good ,
As i am vegetarian ,
1.I have a pea protein shake what would be the appropriate timing to drink the shake
Is dinner time okay ?
2.Can cinnamon water cause acne?
Hi Mam, I am divya ,I am suffering from pcod and I haven't my periods since last two months..I always faced irregular periods.what should I do to manage this one?
please try the diet and tips mentioned in the video. Take clove water in the morning by boiling 4 cloves. this will help in getting periods when you are due. the tips and diet in the article and the diet will be of good help . Just be patient and follow it for 6 months to see the best results
1] its best taken after a workout no matter what time of the day you do it. if you are not into workout, you an have it in mid meal time instead of dinner time.
2] yes too much of cinnamon can cause pimples , because anywayz due to hormonal imbalance , your kin is prone to get pimples. but if you have cinnamon in the right amount it wun harm , rather will help !