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 ofย 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.ย 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.
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 andย ย Benefits of different types of millets in weight loss.
- Eat at least 1 – 2 fruits in a day. Sweet fruits fulfill your craving for 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 recipesย
- 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 โ 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 bodyโs metabolism, removes toxic wastes and helps in reducing cholesterol. Read – different types of drinks that help in weight lossย
Green juice
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.
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.ย
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.
Indian diet plan for pcod:
| Empty stomach: | ย 1 Glass green juice (Bottle gourd, mint, cucumber, ginger, lemon) |
| Exercise: | ย 45 minutes of walk or any other workout |
| Breakfast: | ย 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 detailedย 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.
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 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:
Cardio workout acts on the body as a whole and not just a particular body part. 30 โ 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 โ 30 minutes 4 โ 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 lossย
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 –ย How to prevent Acne andย 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.
Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet )
Hi Payal.
Mujhe pcod hai
Meri age 24 hai. Mujhe 8 saal se pcod hai. Mere periods time pe nhi hote. Humesha 3, 4 mahine late hote hai. Mai conceive nhi kar pa rhi hu. Pls meri help kariye Mai bahot confuse hu kya diet lu. And diet Mai Chapati nhi kha sakte kya. And maine Kahi padha pcod Mai fruits nhi kha sakte is it right. Pls help me
Hi Rukhsana,
aap upper di gai diet plan follow ker ke dekhe , bahut benefit hoga. aap pcod ki medicines bhi le.
I am following your diet plan from last week. Please tell me that can I have a milk tea once a day?
yes you may have it.
Thank you for your Reply.
I usually wake up around 7 and i will get ready to my work.I have to walk 2.5km to reach my office.In the same way, I will be back to my hostel around 7 by walking 2.5km. I used to take south indian food in the morning and afternoon. I prefer roti in the night. will you suggest me the diet plan and exercise which i have to be taken.
Thanks .
Hi Sowmya,
Sue we can plan a diet to suit your requirement. please check this page –
https://www.dietburrp.com/diet-services/
Hi,I am suffering with Mild PCOD .My weight is 78kgs and height is 5.7 My age is 20 years. I am staying in hostel .I used to walk 5km a day.Please suggest me diet plan to manage in hostel.
Thanks.
Hi Sowmya,
please share your current routine and i will try to help you.
Hi Payal,
I have read various articles about how upma is bad for pcos as itโs a wheat and can spike insulin levels. Is this true?
Hi Nina ,
Not really. Yes some people do benefit by going off gluten , but upama is other wise an healthy breakfast option. and it definitely does not have any contra indication in pcod.
Hello mam,
Im 17y/o and my height is 5.1 and weight 79.800, I had a pain in my pelvic area and it was swollen and we went to gyno so by doing ultrasound we got to know I have pcos and she said to eat Metformin and I have little thyroid too but I wanted to loose weight in a natural weight so I’m not eating pills by instead doing in a natural way am I doing the right thing? My weight is reducing tho it is taking more time but I’m more concerned about is my plevic area is still swollen is it something to worry about please mam help.
Hi Umme,
Thank you for reading at Dietburrp. I am glad you asked this , as many girls are of the same thought process. Well, thyroid and pcod are both hormonal issues . and they both are caused due to supressed secrection of their specific hormones.A well managed diet and workout will definetly help you in bringing the hormones back to normal but it takes a long time when done without medical support, Also the severity of t he health issue should be considered . These medicines will help in getting your hormones back to normal level. And there is no reason why you should avoid them. When your hormones come back to normal these medicines will be reduced or stopped once your hormones come back to normal.
Not taking the medicines might increase the intensity of the hormonal issue and then you may have to suffer more. for ex- in pcod, you might suddenly start facial hair growth, and then the condition may slip out of your hands . and hence it is best to go with your doctors advice and take medicines while following a healthy lifestyle . At the max , yo can ntake a second opinion from another good doctor to be completly sure and convince your mind to do the right thing for you.
Hii mam i am suffering from pcod and having irregular periods from starting and i have changed many doctors but there is no result and i have gained my weight alot i am 25 yrs my height is 5″4 my weight is 79 now what should i do please suggest
Hi Spurthi ,
Firstly , stop worrying so much about it . Stress will worsen the weight , the appetite , the hormones . so Start eating healthy as mentioned above , and start working out . consistency is the key . i think for the forst 2 months , you should follow the diet and workout without expecting much out of it. once you get consistent , you will start observing positive changes from the 3 rd month onwards and then to your surprise you will see the weight go down , and some better with your periods too.
Hi Payal,
Thank you for the diet plan. I am posting my details below and would want your suggestions to improve for better.
Age: 28 years, Height: 5 feet 3 inches, Weight: 83 KG. Diagnosed with PCOS in 2017 and on fertility treatment since April 2018. Trying to reduce weight and lost 10 KGs since last year.(93 to 83 KG). Weight loss is very gradual.
My daily workout and diet routine:
Zumba and cross training for 3 days a week. Some yoga and pranayam for 20 mins 2 days a week. Daily walking for 30 mins.
Brakfast: Upma/poha/jowar bhakri/idli
Lunch: 2 atta chapatis+subji+1 bowl daal
Dinner: Cucumber+carrots/any raw vegetable/fruit by 7:30 PM
Please suggest any aditions that might help and also please let me know if I will ever be able to give birth to a healthy baby.
Hi Snehal ,
Ofcourse you will , Its just momentary that you are facing the problem , but looking at how dedicated you are , and your efforts towards healthy weight loss are really paying . pregnancy will happen eventually. In you diet , you can go 1 notch higher by cutting on your breakfast carbs and rather having more proteins like sprouts , and eggs and increase your over all fruit intake . you must inclue foods like spinach , carrot and other folic acid rich foods . check our diet plan for conceiving. these food will help in losing weight as well as to have the right nutrients stores build up that prepare you for a healthy pregnancy.
Hi Ma’am!
I have been suffering from PCOD since the last 6years. I am 23 years old (unmarried) and weigh 60kgs. I have gained a lot of weight in the last two years (from 40kg -60kg). I took contraceptive pills prescribed for getting periods (like: Novelon) for almost an year, but had to leave them due to a lot of side effects. Now I am taking homeopathic medicines, but I am not getting my periods at all. It has been more than 5months, but I haven’t got my menses. What to do?
Hi Arpita , are you working out ? workout and diet and medicines in combination work better in PCOD
Hi maam ,
Iโm Prashanti age 22 height 5 โ1โ weighing 56 kgs . Iโm diagnosed with pics since 3 years . My pcos symptoms have increased a lot. Itโs kind of depressing.Iโm looking for a better diet and exercise plan. I really felt positive with this post and I would be very happy if u suggest me a diet and exercise plan to fight pcos . My acne and hair fall have been increased from a. Few months. My menstural cycles are prolonged. I have like 35 days cycle. Please help me maโam .
Hi Prashanti , Thank you for reading at Dietburrp . The diet plan mentioned above will help you fight the symptoms , as well as in maintainig your weight . medicines , workout and a healthy diet plan when followed together will definitely help in pcod.
Hello mam,
I am 28 yrs old with height 5’3″ and weight 75 kg. Its been 1.5 yrs for my marriage. From last 4 yrs I am suffering with pcos.We are trying for baby. My period get stopped from last 6 months. My weight is incresing day by day rapidly. At the time of marriage weight was 60 kg. Also lots of hairs on upper lips and chin which are very thick. I have tried lots of home remedies bt no effect.Also my hairs are so weak facing hairfall problem and whiten hairs. After wake up my heels start paining that I cant walk easily. Also suffering with migraine. I feel lot of stress. And can’t concentrate while reading. My life totally get changed. Can you help me mam? Please. Can you suggest diet exercise, medicine. What should I do?
Hi Minal ,
the heel pain can be due to planter fascitis , have you checked with an ortho ? please do or it will get worse. ALso for PCOS have you consulted doctor ? are you taking medicines ? even with medicines you are not getting your cycle ? all the their problems are due to pcos / hormonal changes … which will get better only with a corrected lifestyle , exercise and workout routine.
hi mam
i’m 29 yrs and 90 kg weight and height 5”4. please help me in my meal plan for PCOS
Hi , you can follow the above mentioned diet plan along with exercises.
Hi mam
I am 39 and 5ft 10 n 135kg. I suffer from pcos.would this diet help to reduce my weight.
Hi Tina ,
the above mentioned diet will help you . We can also plan a personalized diet for you to ensure that you lose max weight and soon …. I have mailed you all the details.
Hey Mam I m 19 yr old with weight 65 kg Height 5’3 Mam Recently I have been diagnosed with PCOS I m strictly following above mentioned diet but still there r many things are hard to off like Normal Indian tea Mam Can I have indian tea alternative days not daily?? and Mam I walk daily 45 min walking after dinner and do exercise of 25 min daily is it okay or should I include more thing??
Hi Kajal ,
yes you can have tea – 1 cup, on alternate days . exercises you have mentioned is good . if you arelooking for a good amount of weight loss, then make it 45 mins 2 times a day.
Hi Payal,
I am battling with Pcod and have got diabetes boos of that. Your diet plan sounds perfect. I am currently 67 Kgs and targeting 60 kgs.
Hi Apps ,
Thank you for reading at Dietburrp. If you follow the diet plan as mentioned above. you will be able to reach your target …
Will this help in reducing my hair fall and regrow? I’m feeling devastated by hair fall, it’s going worse day by day. I’m 21 years old and I need to maintain my weight too. I’m taking Metformin as well as advised by the doctor. Please do tell me how do I stop my hair fall.
Hi Supraja ,
Hairfall is due to the hormonal up and down … you will definitely see changes , once your hormones get back to near normal , for which , the medicines , daily workout and a proper diet as mentioned above is mandatory to follow…
Hi mam ….
I am 19 years old .
My height is 5 .5 inch
My weight is 76 kg …
Mam i came to know that i have pcos last year .
And earlier my weight was 83 kg and i have reduced to 76 kg but from last 3 months i am not able to reduce weight infact i have incresed my exercise time also earlier i used to do exercise for 30 min bit now for 45 min. Still it is not getting reduced and regarding my diet i minimined the fat content .
Mam please can you tell is it because of pcos that i am not able to reduce weight ? .
Mam i got ultrasound last year but now my periods are properly coming so should i get my check up again?
And mam please can you tell is that diet which is mentioned above suitable for me to reduce weight?
Hi Aditi,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience โฆ. here is what you can do โฆโฆ.. exercise wise โ stop doing what you are already doing for a week โฆ and then you surprise your body with a new activity .. for ex โ you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis โฆ whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise โ surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight โฆ. ex โ if you have been eating wheat and rice as staples so far โฆ dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi โฆ. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi Payal,
Would you recommend any supplements for PCOS which can be included along with the above mentioned diet?
Hi Vinay ,
That will depend on the health status of the individual …
Wen ever i start my diet,i will end up within 3 days lake of energy i think…for how many days we have to fellow this
Hi Heena,
In that case you should get a personalized diet plan for your self to suit your health .. Clearly , whatever you have followed till now wasnt intended for you in person … Please chehck – https://www.dietburrp.com/diet-services/
Hi.. I’m having pcos..got it diagonsed a year back. Since rheny weight has increased by 10kgs. I am 72kgs and height is 5’6″. I am a flight attendant and I have BMI to maintain.i have tried various things all in vain. Plz help.
Hi Priyanka,
mailing you the details .
Hi Payal,
Thanks for this.
I have been suffering from PCOS for the last two years. My weight is 84kgs Ang and my height is 5’1.
I have been trying to lose weight for almost one year now but all in vain.
My diet plan:
Morning after waking : 1 glass of warm water with lemon drops added
Then I do walking for 40-45 mins.
Breakfast: Oats with skimmed milk and stevia powder added.
Lunch: salad+chilki dal(without tadka) + 2 rotis and sabji( stevia added)
Evening: 5-6 badam
Snacks: Fruit or sometimes I have bhel without the farsan and see added.
Dinner: Chana and bowl of skimmed milk curd.
Please let me know if this is fine or do I need to change anything.
I have heard that going on only fruit diet for 2 weeks help reduce weight.Is it true?
Thanks in advance!
Hi Khyati ,
going on a fruit diet is a short term solution .. so please follow a balanced diet … the one you have mentioned looks ok . for now .. follow it for a week or so and then change the pattern to get more weight loss. you can refer the diet plan mentioned above … next week on , change your dinners to soups and more salads.
Hi Mam,This is Keerthi my weight is 82 & height is 5.5 having pcos irregular periods please suggest diet plan i have googled many diet plan but still i dont knw what to follow for pcos nw having tablets for getting periods regularly also trying for baby just started my cycling more tha 5 km per day but still i cant reduce my weight kindly advice please
Hi ,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience โฆ. here is what you can do โฆโฆ.. exercise wise โ stop doing what you are already doing for a week โฆ and then you surprise your body with a new activity .. for ex โ you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis โฆ whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise โ surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight โฆ. ex โ if you have been eating wheat and rice as staples so far โฆ dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi โฆ. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi Payal I am 33 years old and suffering from thyroid from past 5 years and also from PCOD from 2 to 3 years and not able to conceive as I am been married for past 9 years. I weigh 90 kgs recently from 2 to 3 years due to the above problems. Kindly suggest an appropriate vegetarian diet for losing weight and also for conceiving.
Regards,
Lalitha
Hi Lalitha ,
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. โ 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.
Mam how do we know whether a particular product is high in carbs and sugar through the nutritional values provided on the product ? Are there any range of values within which we can choose the product from the store ?
I have an habit of eating 3-4 biscuits along with my tea in the evening…earlier i used to eat normal biscuits but now i buy non maida biscuits like patanjali or britania digestives . They have carbs of around 64g per 100g of product and sugar of around 20g !!
Another thing i want to ask is , i belong to rajasthan so can i have bejar ki roti regularly instead of normal wheat roti ?
Hi Krishna ,
I would advice you o go off biscuits completely … and eat wheat rusk instead of biscuits . yes you can have bajra roti every day
Hi Payal,
I am 23 yr old , 5 4 height and 53 kgs
I am having irregular periods and have PCOS and on border line for thyroid.
Please suggest me diet to overcome this issues
Thanks
Hi Anjali ,
follow the above mentioned diet plan .. it will help you in pcod and make sure you workout. workout will be very very helpful in pcod and thyroid .
Mam can we drink tea ? Normal milk one ? 1 time a day ? Bcuz i have been drinking spearmint tea since 2 months and i think it is not suiting me , i have been continuously having ulcers in my mouth or is it cuz of hormonal medicines which i am taking?
Yes it could be due to medicines , or due to vitamin deficiency . you can check with your doctor … yes tea is ok to have .
HI Mam,
My wife having the same issue pcod what diet she followed to gain the desired weight .. Please we need diet suggestion.
gain weight or lose weight ? please mention her stats .
Hi ma’am,
I am 17 yrs old , with height as 5’3 and diagnosed with pcod. Im trying to reverse it by following a healthy diet and some light exercise.
My weight had reached 91 kg on 12 June and I have come down to 88.5 in a week by cutting out sugar, atta roti , potatoes , excess ghee , butter , oil, Toned Milk , Junk food etc
I really want to do something about it.
Any suggestions for increased weight loss as I want to maximize it and get in shape in the next few months ( 6-7 months) and start having my menstrual cycle back
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. โ 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.
Great content mam !! I have few queries regarding pcod , can you help me in resolving them because i also have pcod . My height is 5โ2 , weight 55kgs , age 22 .
Questn- Currently i only do walking as an exercise in the morning but is it okay or should i join gym ?
Questn- are the pills prescribed to us so that our periods get regular going to help in anyway or going to affect the hormones more ? I want to get into homeopathy…my gynaecologist have prescribed me a 3 month treatment, should i stop it now and start with homeopathy or wait for 3 months..
Questn – Regarding the food , i dont eat High GI foods like maida products, potatoes etc ..so is it enough or i need to compromise even on daily indian staple diet ? I eat 2 rotis in lunch and 2 in dinner along with sabzi !
Questn – Since fruits have sugar so how we can eat them ? Can i eat all the fruits apart from the above exclusions you made ? After eating sugar will there be a spike in my blood sugar ? Specifically water melon ?
Questn – since i am avoiding sugar in best way possible so are there still chances to get diabetes ? Although i got my blood sugar levels checked and they came out to be normal …
Hi Shikha ,
Questn- Currently i only do walking as an exercise in the morning but is it okay or should i join gym ?
payal – any exercises is ok .. walking is good too.. just make sure you workout for 45 mins every day .
Questn- are the pills prescribed to us so that our periods get regular going to help in anyway or going to affect the hormones more ? I want to get into homeopathyโฆmy gynaecologist have prescribed me a 3 month treatment, should i stop it now and start with homeopathy or wait for 3 months..
payal – if you have already started the medicine , then complete the course before you go for homeopathy .
Questn โ Regarding the food , i dont eat High GI foods like maida products, potatoes etc ..so is it enough or i need to compromise even on daily indian staple diet ? I eat 2 rotis in lunch and 2 in dinner along with sabzi !
payal – no this is enough .. if your weight gets out of control then th restrictions increase .. but as of now it looks ok .
Questn โ Since fruits have sugar so how we can eat them ? Can i eat all the fruits apart from the above exclusions you made ? After eating sugar will there be a spike in my blood sugar ? Specifically water melon ?
payal – no dont be harsh on your self .. just avoid the fruits mentioned above …
Questn โ since i am avoiding sugar in best way possible so are there still chances to get diabetes ? Although i got my blood sugar levels checked and they came out to be normal โฆ
payal – no . pcod doesnt invite diabetes .. it is the lifestyle that does …
Hi Payal ma’am,
I have been diagnosed with PCO just 3 days back. I am extremely anxious about all the things it does to me. Since 1 year my weight is peaking, I am 5’6″ with 78.9 kg weight. It’s alarming. I am 25 yrs old.
And as I am myself a MBBS doctor, i know all the concerns about Pcod and that is making me more stressed.
The fear is mainly about diabetes and heart disease risk.
I am unmarried, but I am worried about infertility in future..
Please help me.
hHi Madhavi ,
thinking too much will only make things worse .. the best you can do is manage the issue … firstly concentrate on your weight … focus on 1 thing .. for weight loss check this –
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. โ 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.
Hello mam.. I am 19 years old and I have been diagnosed with pcos since January 2018…my weight is 55.2kgs and height is 4’10… Earlier I was put on to Diane for 2-3 cycles by my gynecologist.. But now i am consulting to homeopathy… I am taking apple cider vinegar too… Will this diet work for me..? I want to treat myself.. Plz help me
Hi Sanjana ,
i have replied to your email.
Sorry maโam i forgot to mention . My weight is 52 kgs and my height is 5โ2 . I get myself indulged into walking as an exercise regulary . I guess i am losing more weight , i dont wana look underweight but i know exercise is equally important…
Hi Mehak ,
you should include strength training in your exercises . some of these can be dome at home as well.. check you tube videos for example.
Hi ,
I have pcod ..i now completely avoid junk food , potatoes, maida products . I only eat home made food .
But i am very fond of namkeen and biscuits mam! Though i eat only 2-3 marie gold biscuits a day which are allowed even to diabetic patients also and namkeen in a very low quantity made of besan which isnโt in packaged form …please tell me should i quit eating these two also …i feel soo depressed mam..as if we pcod patients cant eat anything… Can we have a cheat day in a month ?
Hi Mehak , bviously you can have 1 cheat day in a month .. you havent mentioned your weigh and height … if you do , i can help you better
Heyy ,
I want to ask that the medicines prescribed by the gynaecologist to us so that we get regular periods , are they going to help us to balance our hormones and thereby recovering from pcod? People say that these medicines worsen the condition , its better to get homeopathy treatment. I got to know about pcod a month back and my gynaecologist prescribed me diane 35 for 3 menstrual cycles and then get her checked again and finast for hirsutism , please tell me if i am under a right medical assistance ?
Hi Nisha ,
Homeopathy works best in pcod cases , i have seen so many cases where homeopathy not only helped them in getting regular periods , but they could come back to the normal them and a few cases where they conceived with the help . so i am definitely up for it .
Hi . Good evening.
What are the possible sources of calcium for women with pcos who do not consume dairy products? I exercise both in the morning and evening as adviced but i feel very weak . For fibre too ?
For protein i eat sprouts and pulses and chickpeas regularly .
Moreover , can i eat normal aata chapati (2-3) a day instead of whole grain aata ? I eat it with daal usually which is a source of protein and i read somewhere that protein consumption along with carb neutralises the affect of high GI of wheat and doesnโt let spike in blood sugar level .
Hi Yashvi ,
Please find my replies below –
What are the possible sources of calcium for women with pcos who do not consume dairy products? I exercise both in the morning and evening as adviced but i feel very weak .
Payal – some non dairy sources of calcium for pcod patients are – spinach , ragi , Rajgeera , Canned fish like sardines, salmon with bones, soyabean and products and other lentils .
For fibre too ?
payal – fiber sources are all vegetable and fruits mentioned above
For protein i eat sprouts and pulses and chickpeas regularly
payal – theses are excellent .. include some soyabean too.
Moreover , can i eat normal aata chapati (2-3) a day instead of whole grain aata ?
– yes thats fine , the whole graina atta has higher amount of fiber , and some more micros than the regular atta ..
I eat it with daal usually which is a source of protein and i read somewhere that protein consumption along with carb neutralises the affect of high GI of wheat and doesnโt let spike in blood sugar level .
– Well .. 1-2 chapatis cannot do much harm , dont worry about it .
Hi payal mam ,
I felt so positive when i read this post on pcod otherwise the internet is filled with negative content!
I was diagnosed with bilateral pcod a month back . I have been having 4-5 chin hair since 4 years but i was not aware about this hormonal disorder and my periods were regular but from February i found an increase in facial hair and also delay in period by 10-12 days and so then i consulted my gynae . I am 24 years old and my weight is 53 kgs ! My gynae told me that since i am not obese , it would be problematic for me to recover from this disorder , it is true ?
After making some changes in my diet with the info i gathered and with my gynaeโs advice , i am following this
FOR DIET –
After i wake up i drink warm water with honey and lemon , for breakfast i include alternatives like Daal moth, chana , eggs , chole mixed with onion and tomatoes , brown bread .
For lunch : i eat 1 green vegie sabzi , daal and 2 aata chapatis and salad too .
For evening : i drink green tea and for snacks i eat nuts , roasted murmura , besan ka chilla , sooji uthapam or any fruit .
For dinner : i eat a bowl of daal and 1 chapati .
FOR EXERCISE : i do 40 mins of walking in the morning and even in evening too if possible . And do meditation .
Can you help me out in making any further changes in the lifestyle i am currently following which i can follow till long run ?
And what about facial hair mam ? Will the hair growth increase day by day ?
Hi Aditi ,
the diet routine and workout looks good . just include some more fiber and fruits in your diet . hair growth is a part of hormonal dysfunction … and it will get corrected as your hormones start gettin under control . Also we are soon comin up with an article about hair growth in pcod , and im sure you will be benefitted . do come back and readd that . :)
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 .
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 .
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 .
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.
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 โ 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 โ 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 :)
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.
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
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 ?
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. โ 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.
Thank you so much
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 .
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/
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/
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 .
Hi mam..m having pcod na asthama
..my weight is 77 kg n Height is 5 ft..pls give me a diet plan to loose weight ..n home workout so that I can do at home coz of asthma I can’t go gym or go for walk more
You can follow this plan , and for walks , you can do 10 mins walk 3-4 times a day in slow or medium pace.