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Last updated on May 23rd, 2024
Polycystic Ovary Disorder (PCOD) can make weight loss challenging due to hormonal imbalances. However, following a well-planned diet can help manage PCOD symptoms and promote weight loss. This blog will provide you with a comprehensive PCOD diet chart specifically designed for weight loss. Are you ready for it? It’s a specially crafted PCOD diet chart designed to help us shed those extra pounds. Yeah, we know diets can be a drag, but this one is different. It’s not about starving ourselves or cutting out all the good stuff.
Nope, this diet is all about making smart food choices to help regulate our insulin levels, reduce inflammation, and get those hormones back in balance. By adhering to this diet chart, women with PCOD can potentially lose weight, reduce the risk of related complications, and improve their overall health. Whether you’re newly diagnosed or have been struggling with PCOD for years, this diet plan can offer a practical approach to better management of the condition.
PCOD Indian Diet Chart: Foods to Eat
When it comes to a PCOD Indian diet chart, the focus should be on nutrient-dense, anti-inflammatory foods that help regulate insulin levels and promote hormonal balance. According to the Metropolis Healthcare website, here are some foods to include:
Complex carbs
Choose whole grains like quinoa, brown rice, oats, and whole wheat bread/pasta. These provide fiber, which helps control blood sugar spikes.
Lean proteins
Opt for lean meats (chicken, turkey, fish), eggs, tofu, legumes (lentils, chickpeas), and low-fat dairy products.
Healthy fats
Get your fats from sources like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel). These fats reduce inflammation.
Fruits and veggies
For antioxidants, load up on fibrous produce like berries, leafy greens, cruciferous veggies (broccoli, cauliflower), tomatoes, and bell peppers.
Spices and herbs
Turmeric, cinnamon, ginger, and fenugreek seeds have anti-inflammatory properties that benefit PCOD.
Herbal teas
The antioxidants in herbal teas may help improve insulin sensitivity.
Foods to Avoid in Weight Loss Diet Chart for PCOD
When following a PCOD diet chart for weight loss, there are some foods that should be avoided or else they will hinder your progress. So here are some foods you should avoid:
Refined carbohydrates
White bread, pasta, pastries, and other white-carb products can cause rapid spikes in sugar levels and enhance insulin resistance, a key factor in PCOD.
Sugary beverages
Sodas, fruit juices, and sweetened teas or coffees are loaded with added sugars and empty calories.
Fried foods
French fries, chips, fried chicken, and other fried snacks are high in unhealthy trans and saturated fats. They can elevate inflammation levels.
Processed meats
Processed meats are often high in saturated fats, sodium, and preservatives, all of which can worsen PCOD symptoms.
Fast food and junk food
Most fast foods available are high in unhealthy fats, sodium, and refined carbs.
High-fat dairy products
Full-fat cheese, cream, and butter can be high in saturated fats.
Alcohol
Alcohol can disrupt hormonal balance, elevate inflammation, and contribute to weight gain. And all of these aren’t good for PCOD symptoms.
Read More: Best Indian Diet Plan Chart for Weight Loss
7 Day PCOD Diet Chart for Weight Loss
The following is a reference PCOD diet chart for weight loss. It includes vegetarian and non-vegetarian options.
| Day | Meal Time | Menu |
|---|---|---|
| Day 1 | Morning Drink | A cup of green tea |
| Breakfast | 2 pieces of mixed dal idlis and a katori of sambar | |
| Mid-Day Snack | A cup of mixed sprouts chaat | |
| Lunch | 2 multigrain rotis, a katori of any seasonal sabji and a katori of salad | |
| Evening Snack | One apple | |
| Dinner | 1.5 Katori of mixed millet vegetable pulao and a katori of green salad | |
| Day 2 | Morning Drink | A glass of tulsi neem water |
| Breakfast | 2 pieces of egg/paneer vegetable sandwiches | |
| Mid-Day Snack | ½ cup of mixed fruits | |
| Lunch | 2 pieces of mixed dal dosa, a katori of sambar and 2 teaspoons of coconut chutney | |
| Evening Snack | 50 to 70 grams of roasted chana | |
| Dinner | 2 pieces of ragi bajra flour rotis, a katori of mixed veg sabji and a katori of sprouts salad | |
| Day 3 | Morning Drink | A glass of methi dana water |
| Breakfast | 2 pieces of besan cheela with coriander-mint chutney | |
| Mid-Day Snack | A glass of buttermilk | |
| Lunch | 1 cup of cooked rice, a katori of dal, a katori of soya beans sabji and a katori of salad | |
| Evening Snack | A bowl of vegetable corn soup | |
| Dinner | 2 multigrain rotis with a katori of paneer/chicken curry and green salad | |
| Day 4 | Morning Drink | A cup of ginger tea |
| Breakfast | 1.5 katori of vegetable upma | |
| Mid-Day Snack | Coconut water of one fruit | |
| Lunch | One multigrain roti, a katori of rice, a katori of rajma/chole curry, a katori of dal fry and a salad | |
| Evening Snack | A handful of dry fruits | |
| Dinner | 1.5 katori of rice, a katori of fish/tofu curry and sprouts salad | |
| Day 5 | Morning Drink | A cup of chamomile tea |
| Breakfast | 2 pieces of vegetable-stuffed besan cheela | |
| Mid-Day Snack | A cup of mixed fruits | |
| Lunch | 1.5 katori of vegetable tehri and a katori of curd and salad | |
| Evening Snack | A cup of vegetable soup | |
| Dinner | 2 multigrain rotis and a katori of mushroom sabji and salad | |
| Day 6 | Morning Drink | A glass of water with apple cider vinegar |
| Breakfast | 2 pieces brown bread vegetable sandwiches | |
| Mid-Day Snack | A katori of chana chaat | |
| Lunch | 2 pieces of ragi dosa, a katori of sambar, 2 teaspoons of coconut chutney | |
| Evening Snack | A katori of vegetable oats | |
| Dinner | 1.5 katori cooked rice, a katori of chicken/paneer curry and salad | |
| Day 7 | Morning Drink | A glass of lukewarm water with lime |
| Breakfast | 1.5 katori of vegetable upma | |
| Mid-Day Snack | A cup of any fruit | |
| Lunch | 1.5 katori of cooked rice, a katori each of mixed dal, palak corn sabji and salad | |
| Evening Snack | 50-70 grams of roasted chana | |
| Dinner | 2 multigrain rotis, a katori of mixed veg sabji and salad |
Read More: The Health Benefits of Brown Rice
Exercise to Combine with Weight Loss PCOD Diet Chart
Exercising regularly can be a game-changer when combined with a weight loss PCOD diet chart. You should go for a mix of cardio exercises like walking/jogging, swimming, etc., for a minimum of 25 minutes daily. These activities will help you burn calories, improve insulin sensitivity, and boost cardiovascular health.
Additionally, incorporate strength training and compound exercises like weightlifting twice or thrice a week. Building lean muscle mass can rev up your metabolism and aid in weight loss.
Remember, Rome wasn’t built in a day, so start slow and be consistent. Gradually increase the intensity and duration of your workouts. Staying active, along with adhering to our PCOD diet chart for weight loss pdf, will guarantee results.
Read More: Amul Dark Chocolate Benefits
Conclusion
A PCOD weight loss journey requires commitment and perseverance. Adhering to a well-structured PCOD diet chart with nutrient-dense foods and limiting inflammatory triggers is a proactive step towards better health. This lifestyle change demands consistency, but celebrate progress and don’t be discouraged by setbacks.
With determination and the right approach, you can overcome PCOD challenges. Nurture your body and mind, and let this diet chart guide you to lasting wellness.
Read More: 20+ Ashgourd Juice Benefits
FAQ’s (Frequently Asked Questions)
Yes, coconut water is very beneficial and can be included in a PCOD diet. However, you should avoid aerated sugary drinks and full-fat dairy products in PCOD.
Yes, you can eat curd on PCOD. It is best to choose low-fat or homemade curd, as these do not contain preservatives. Curd has probiotics that keep your gut healthy.
Low-GI fruits like apples, pears, guava, berries, and melons are best for a PCOD-friendly diet. They all have low glycemic profiles and help enhance insulin sensitivity.
A PCOD woman can start by following a PCOD diet chart for weight loss. One can include the following to boost the weight loss process:
– Whole grains
– Low GI fruits
– Non-starchy veggies
– Foods rich in healthy fats like nuts and seeds
– Lean proteins
Disclaimer
This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.
