Poly-cystic ovarian syndrome commonly known as “PCOS” is one of the most complicated health issues women face. Many of us females are going through this and are unaware about their situation. First it is necessary to know what poly-cystic ovarian syndrome is and then how to deal with it. Once PCOS is in control there is nothing that your body cannot achieve. Presenting PCOS Indian diet plan to get pregnant.
What is PCOS ?
Polycystic ovary syndrome (PCOS) is a hormonal disorder very common among women of reproductive age.
Symptoms of PCOS:
- Infrequent or prolonged menstrual periods.
- Excess male hormone (androgen) levels causing hirstuism, excess hair on the body, balding or hairfall.
- The ovaries may develop numerous small follicles.
- Fail to regularly release eggs.
- There is insulin insensitivity.
What causes PCOS?
- Obesity
- Dyslipidaemia
- Low grade inflammation in body
- Excess androgen produced due to hormonal imbalance
- Faulty eating habits that increase insulin resistance
PCOS can result in:
- Infertility
- Gestational diabetes or pregnancy-induced high blood pressure
- Miscarriage or premature birth
- Metabolic syndrome —combination of conditions like high blood pressure, high blood sugar, and abnormal lipid levels
- Type 2 diabetes or pre diabetes
- Sleep apnoea
- Depression, anxiety and eating disorders
- Abnormal uterine bleeding
- Endometrial cancer
Read –
Pcod / pcos and weight loss diet
Infertility – A major concern of PCOS:
PCOS gives rise to larger than normal ovaries with n number of immature eggs. With PCOS there is high level of male sex hormone named androgens. High androgens levels interfere with regular activity of ovaries. It hinders the ovulation process and release of developed egg in female body. If egg is under developed then it gets difficult for the egg (ovum) to fertilize with the sperm and set in pregnancy.
How to solve the problem?
There are various ways in which PCOS can be handled. It totally depends on the severity of the issue and the way body reacts to the treatment.
PCOS is treated with combination of medicines, diet and exercise. Medicines are given to correct the hormonal imbalance and timely ovulation. Diet plays a role in managing weight, insulin insensitivity and providing adequate nutrition. Exercise regularise the hormone secretion, manage weight and improve metabolic processes in the body.
PCOS Indian Diet Plan to Get Pregnant
How does food or PCOS diet help in pregnancy?
While you suffer from PCOS, you should have foods that are low in glycaemic index, high fiber, rich in good quality proteins and low in fat. Right selection of food, keeps the insulin secretion in place. Foods like soy improve the release of oestrogen in body and promote healthy ovulation. Omega 3 rich foods help keep the uterus and foetus healthy. Omega 3 also helps in perfect development of ovum in the ovaries. High fiber foods keep the weight in check.
Low GI foods:
Whole grain cereals, pulses, whole fruits and vegetables all come under low GI foods. Avoid high GI foods like refined flour, processed foods, channa flour. Opt for multigrain flours or breads. Select brown rice over white rice. Consume whole fruits instead of fruit juices.
Read – Is rice good for weight loss ? and Types of rice and their effect on health.
Low fat foods:
Avoid all high calorie foods like desserts, fried foods, white sauce preparations, sweets, bakery products. These are all high in refined flour and also fat. High fat foods leads to weight gain and worsen the development of ovum. Opt for alternative cooking methods or food stuffs that are low in fat.
Omega 3 rich foods:
Omega 3 rich foods like walnuts, soy, fish, egg reduces inflammation in female body. It also promotes regular menstruation and development of healthy ovum. You can replace the oil with rice bran oil and olive oil which can be used for cooking. Flax seeds are also a good option to increase omega 3 and fiber intake. Read – Benefits of Flax seeds.
High fiber foods:
Whole fruits and vegetables, flax seeds, sprouts, unstrained vegetable soup, multigrain breads, brown rice are all rich in fiber. High fiber keeps you full for longer period of time thus, cut down over eating. This helps to avoid unwanted calorie intake. Fiber keeps the gut clean, removes toxins and balances the weight. High fiber also helps to reduce the inflammation in body. Thus, it improves the ovulation and hormone response.
Read – Benefits of Methi seeds and benefits of Sprouts
Calcium and Vit D and chromium rich foods:
Calcium and Vit D are essential for proper hormone response especially insulin and oestrogen. Milk and products, fish, Ragi are all rich in calcium. Chromium is required for optimum insulin response. Nuts and oil seeds are rich in chromium. Walnuts and almonds are good option to increase chromium intake. Also fish is a good source of chromium.
Read – Benefits of Ragi
PCOS Indian Diet Plan to Get Pregnant ; Basic Diet and Exercise
A particular diet might work or not for every female. But studies show that healthy weight loss helps in conceiving with PCOS. With just 5 – 10 % weight loss, ovulation returns to normal and help you achieve pregnancy. 30 – 45 minutes of aerobic or cardio exercise shows a promising result. You can start with moderate intensity walk or jog, swimming or cycling. Cardio workouts help in weight reduction with added benefit of normalising body fat and hormone levels. here is a diet plan for PCOS Indian Diet Plan to Get Pregnant.
Sample diet plan:
Here is an PCOS Indian Diet Plan to Get Pregnant.
Early morning : 1 glass warm cinnamon and lemon water
After sometime: 1 glass milk (no sugar, no cream) + 2 – 4 Walnuts
Breakfast: 1 cup Vegetable Poha/ upma + 1 cup Tea (no sugar)
Mid-Morning: 1 Fruit (Avoid banana)
Lunch: 1 cup Salad sprinkled with flaxseed powder
+ 2 Chapati (flour fortified with wheat bran)
+ ½ cup Brown Rice
+ 1 cup vegetable
+ 1 cup Dal / Pulse or 2 pc chicken or 1 pc fish or 2 egg whites
Mid Afternoon: 1 glass buttermilk or 1 glass Nachni ambil
Evening: 1 cup Tea (No sugar) + ½ cup Oats with milk or 1 cup Sukha Bhel or ½ cup Sprouts or roasted soy seeds
Mid-Evening: 1 cup vegetable soup (not strained)
Dinner: 1 cup quinoa and vegetable Salad
+ 1 Nachni Roti or 1 cup Vegetable Pulao
+ 1 cup Vegetable
+ Dal 1 cup
+ 1 cup Curd or 2 egg whites
Bed time: 1 glass Milk (no sugar, no cream)
End note:
Nothing is impossible. Even females with PCOS can experience the beautiful journey of conceiving and delivering a healthy baby. A little bit of awareness and care for your body will allow you to defeat PCOS. A right kind of diet accompanied by appropriate workout opens the gateway of healthy you. Hope this PCOS Indian Diet Plan to Get Pregnant helps you.
How can we drink milk in pcos? It should be diary free or else it leads to higher level of insulin. Isn’t this correct?
its not true in all cases . plus a resticted quantity can be had .. hence personalized diet are important.
hello ma’am i am 32 years and 5.3 my weight is 56 .my periods are regular but i have hirsutism and pcos.one ivf and 2 iui are failed.what should I do now . married of 9yars
Hi Mini,
you are in the right weight. if you were over weight or under weight we would have thtought thats iiiiiis the readson , however it could be more medical in your case. Just try to eat a folate rich diet and foods that help in conceiving as mentioned in the article. thats ios all you can do through diet.
Hi mam
i am 31 year old height 5.6inch weight 62 i am suffering from pcod.married 7 year ago and don’t have a baby.plz ma’am suggest me what can i do.
you can use the tips mentioned in this article.
Thank u
most welcome 🙂
Hi mam
Myself sabia I m 29. M suffering with pcod . and don’t have a baby . plz tell me what to do
workout and follow the diet plan mentioned above .. it will help
Tq sooo much for diet chart and motivation
Most welcome 🙂 Thank you for reading at Dietburrp.
i am 26 years old and i have pcos irregular period and i am trying to conceive, my weight is 60 kgs and height is 5.2 incs . I need advice on how i can conceive n get normal periods.
Hi Zoya , all the tips and a suitable diet plan is mentioned above.
Hello mam, I have PCOS. 23 years 65 kgs . Married 1 year ago . I want to become mom . Please suggest some exercise I have taken the above diet plan to follow.. plz suggest me some workouts
you can start with walking , yoga , cardio and strength training . you will finds some good posts on how to choose your workout in our fitness sections.
Hi mam..mujhe pcos hai jab me davai leti hu tab period hota hai aur treatment pura hone bad fir se wahi problem hoti hai i have also hairtusum..plzzzz mam give me right suggestion…
Hi , are you working out ? what is uour height , weight and age ?
hi am santhoshi am suffering with pcod since 10yrs but I have bilateral follicles prblm I am 95kgs 28yrs I got recently married so I have to b a mother can u help me to I shld I reduce my weight iam trying to conceiving baby
yes. you need to come down to 75 kgs to have a healthy pregnancy. its difficult to conceive in obesity . if you lose weight , your follicle issues will also ease out and youcr chances to conceive will improve.
Mam i have pcod i have done my iui but unsuccsefull can u plz suggest a good dirt chart plan for me baby i want to convince as soon as possible im on allopath medicine gained weight so much n trying to lose weight niw
you can follow the plan and tips mentioned above , this has helped many.
Mem muje pcod hai mera weight phele 72 tha abi Maine 65 kiya hai. Muje yah puchna hai ke gym main weight lifting kar saktey hai or white rice kha sakti hu
Yes strength training is very good for you . please kariye. and ager aap intense workout ker rahe he to aap white rice with lots of veggies on side and dal kha sakte he.
Hello mam,
I’m 26 year’s and have pcos which has put me on irregular periods and facial hair . I’m finding very difficult to conceive j reduced my weight yet still on process . I tried all medication and now I’m on homeopathy and waiting for my cycle to pop up. Which diet is essential for me to have healthy cycle and weight. Thank you
Hi Renee,
The above mentioned diet plan should help you in both your goals.
Hello miss payal,
Good information for pcos diet.
I al trying to reduce weight from last 4 months. But not able to. Can you guide me for vegetarian food options. So I can reduce weight fast and conceive soon.
Looking forward to your help.
Hi Prisha ,
what is your age , height and weight ?
Hello miss payal,
Good information for pcos diet.
I al trying to reduce weight from last 4 months. But not able to. Can you guide me for vegetarian food options. So I can reduce weight fast and conceive soon.
Looking forward to your help.
mam my weight is normal … and have pcos …..i have a query that milk is good in pcos or not as i read somewhere that dairy products are not good in pcos ?
Hi Shalini ,
If your pcos is under control *( weight is in control and you get regular periods , there is not much of facial hair and acne issue at the moment), then you can include a little milk in your diet , specially if you are vegetarian . But if you are a non vegetarian , you can do without it .
If your pcos is towards an extent where your periods are not regular yet , its best to stay away from dairy for a while. This also supports your treatment.
that’s great job wonder full
information
quite useful information please help me in forming a diet
Hi Shradha ,
sure , we would love to be of help to you . i am mailing you the details.
Please send me the diet plan for pcos.
https://www.dietburrp.com/diet-services/
Hi! Thank you so much for the information. I’m 36 and I’ve pcod. I’ve been taking normoz tablet prescribed by the doctor which has helped me in losing 2 kha out of 60 kgs. I was exercising and taking proper diet but it has gone haywire. I also take alcohol sometimes . Can I conceive?
Hi Nikki ,
You need to follow a wel balanced diet and a good workout routine . and give up on alcohol , this will help you in conceiving.
Hi mam iam gayathri my age 21 height 154cm weight is 68 and iam suffreing from pcod in 4yeras how conceive fastly and iam not follwes any diet becauuse iam confusing mam suggest good diet concive fast please please mam reply me mam
you can follow the diet advice mentioned in the article above.
Hi Payal…
As always very useful article for today’s generation…
Thanks
Usha
🙂 thanks usha ji . How are you doing ?