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Weight Loss Diet Plan for PCOS/PCOD

Nainja
Nov 8, 2017
5 min read

No Dairy

Obliterate Processed Foods

Protein

Carbs (Low GI)

Opt for Whole Foods

Supplements

Do you have PCOD/PCOS? Are you tired of trying every single thing in the world to lose weight and maintain your PCOD, but still not able to achieve your goal? Well, you have come to the right place now.

However, before going to the diet plan to lose weight if you have PCOD/PCOS, i would suggest you to know the disease in detail so that you can manage your problem lifelong without any help. I know you would say that you have already read about it on the Internet, you have listen a lot from your doctor/dietitian but still what i am going to tell you will justify the relation of the diet plan with the problem. So, lets start..

What is PCOD/PCOS?

PCOD stands for Poly Cystic Ovarian Disease and PCOS stands for Poly Cystic Ovarian Syndrome. So, as the name suggests the women with PCOD has many small cysts in their ovaries. That is why; it is names as Poly Cystic Ovarian Disease. These cysts are small in size and they usually do not cause any problem but can lead to the hormonal imbalance, which further can cause various serious problems in the body.

If it is not treated, then over a long period of time, it may cause diabetes or heart disease and also it can make it difficult for you to conceive or get pregnant.

However, the good news is that you can maintain it easily by doing few changes in your diet and lifestyle routine.

What are the symptoms of PCOS/PCOD?

The symptoms appear mildly at first. You must keep in mind that these symptoms are the most common in a PCOS case and it is not necessary that you will have all of them. One can have either few or a lot of these symptoms.

Irregular Periods
Extra facial and body hair on chest, abdomen and back
Weight gain
Fat gain on abdomen
Difficulty in losing weight
Acne
Infertility
Depression

How is PCOS diagnosed?

There are a number of ways to diagnose PCOS.

Look for various symptoms in your body like extra hair growth, irregular menstrual cycle, abnormal or unexplained weight gain etc.

Your doctor can ask for a blood test for various hormones like blood sugar, serum insulin and other hormones like androgen or estrogen.

Pelvic ultrasound is another option which will confirm you that whether you have cysts in your ovaries or not.

The cysts are not harmful. However, these cysts create an imbalance of the hormones in your body which cause several other problems. The two hormones which get imbalanced in case of PCOS are Insulin and Testosterone, which is also known as Androgen. Testosterone is a male hormone and when a person has PCOS, her ovaries starts to produce more Testosterone and hence, there are the symptoms like facial hair and fat gain on abdomen. Now the over production of this male hormone also triggers the insulin production and that is why; PCOS patients has more insulin in their body.

Hence, it is very important to control the production of these two hormones if you want to maintain the PCOS. It can be very easily done through nutrition, by maintaining your diet. You should include or avoid certain foods, which will help you in controlling the production of these hormones.

Watch the video here:

Foods to avoid:

High Glycemic Index Foods like white rice, white bread, cakes, rice cakes, pastries, over-ripened banana, mango, pineapple, black grapes, beet root, watermelon, parsnips etc
Refined Foods
White Foods
Sugary beverages like fruit juices, soft drinks, soda
Sugar rich snacks like Cookies, candies, chocolate etc
Preserved foods like canned fruits, canned veggies, canned lentils, sweetened apple sauce etc
Flavoured foods like flavoured breakfast cereals etc
Carbohydrate rich snacks like potato chips, wafers etc
Deep fried foods like puri, bhature, tikki, gol gappa etc
Soy and Soy Products like tofu and soy milk
Saturated fats, hydrogenated fats, trans fats
Red Meat
Dairy Products
Processed foods
Margarine

Foods to include:

Whole wheat cereals/flour
Whole wheat bread
Whole wheat pasta
Whole wheat roti
Oats
Brown rice
Nuts
Seeds
Fish
Eggs
Chicken breast
Beans and Lentils
Green leafy vegetables
Other vegetables like Cauliflower, cabbage, red bell peppers etc
Fresh fruits with low GI like apple, cherries, pear, plum, peach etc
Coconut water

Download this list here

Please see the detailed list of Low Glycemic Index Foods here

3 Days Diet Plan for Weight Loss in PCOS/PCOD

Day 1:

Early Morning: Luke warm lemon water/Peppermint tea

Breakfast: Oat porridge with almond milk and cocoa powder + apple

After Breakfast: 1 tsp Apple cider vinegar in 1 cup of warm water

Mid Morning: Handful of soaked almonds

Lunch: 1-2 bran chapati + veg + dal + salad

After Lunch: 1 tsp Apple cider vinegar in 1 cup of warm water

Evening: Milk tea/green tea + 1-2 high fibre biscuits

Dinner: Brown rice + veg + dal salad

After Dinner: Green tea with lemon juice (no milk, no sugar)

Day 2:

Early Morning: Cinnamon tea

Breakfast: Bulgar wheat (dalia) with veggies + pear

After Breakfast: 1 tsp Apple cider vinegar in 1 cup of warm water

Mid Morning: blueberries (fresh/dried) + green tea with lemon juice (no milk, no sugar)

Lunch: boiled white channa chaat + salad

After Lunch: 1 tsp Apple cider vinegar in 1 cup of warm water

Evening: veg soup + salad

Dinner: steamed green moong sprouts + salad

After Dinner: Green tea with lemon juice (no milk, no sugar)

Day 3:

Early Morning: Lemon and honey green tea/Peppermint tea

Breakfast: Idli(1-2) + green chutney + peach + milk tea/green tea with lemon juice (no milk, no sugar)

After Breakfast: 1 tsp Apple cider vinegar in 1 cup of warm water

Mid Morning: Handful of walnuts

Lunch: Moong dal and brown rice khichri + veg + dal + salad

After Lunch: 1 tsp Apple cider vinegar in 1 cup of warm water

Evening: Cinnamon tea + apple

Dinner: 1-2 besan cheela + veg + dal salad

After Dinner: Green tea with lemon juice (no milk, no sugar)

Note: Please take care of the quantities and maintain your exercise regime daily with this diet plan to lose weight.

Download this diet plan here

General Guidelines:

Be physically active. Exercise is must.
Do not use plastic dishes to store food. Use glass or stainless steel dishes.
Maintain a proper sleep routine. Go to bed and wake up on same time.
Do not forget the importance of supplements. Supplement yourself with omega 3, multivitamins etc.
Add fresh fruits and vegetables in your diet.
Avoid dairy and dairy products. You can opt for almond or cashew milk instead.
Eat every meal at regular interval.
Keep healthy snacks with you when you go out.
Always read the label before purchasing the foods.
Your goal should be to decrease the insulin resistance and increase the insulin sensitivity. So, include low GI foods in your diet.
Prepare your PCOS plate to lose weight. 1/2 of your plate should be filled with vegetables and 1/4th should be proteins and 1/4th should be fats.
Avoid snacking on carbs. Instead opt for protein and healthy fats.
Say no to alcohol.
Avoid sugary drinks like soda, soft drinks and even fruit juices.
Add protein and fibre to each meal of yours. Ask yourself during every meal that where is my protein? And for fibre, google top 20 fibre rich foods and select any 3 of your choice. Always keep them in your pantry and add them to your meals.

Please maintain these guidelines with the diet plan suggested and maintain your PCOS/PCOD. Also, be physically active and supplement yourself with omega 3 and multivitamins and minerals.

Remember,