Updated: Jun 6
Are you struggling to lose weight and manage the symptoms of Polycystic Ovary Syndrome (PCOS)? If so, you're not alone. Many women with PCOS find it difficult to shed pounds and balance hormones, but the good news is that there are steps you can take to improve your health and wellbeing. Our 7-day diet plan is designed specifically for women with PCOS, and it's packed with nutritious foods that will help you feel full and satisfied while also promoting weight loss and hormonal balance. Whether you're looking to lose a few pounds, manage your PCOS symptoms, or simply improve your overall health, our diet plan is the perfect place to start. So, let's dive in and discover how you can lose weight and manage your PCOS symptoms with our 7-day diet plan.
How is PCOS treated?
PCOS (polycystic ovarian syndrome) is a prevalent condition that many girls suffer in today's world. Apart from conventional treatment of PCOS with Metformin , oral contraceptive pills (OCP) and other Natural treatments for PCOS. A PCOS diet chart is essential for PCOS management, not just for weight loss and maintenance, but also for insulin regulation. Because many women with PCOS are insulin resistant, the pancreas produces more insulin than required. Insulin is a crucial hormone because it carries sugar from the bloodstream to the cells in body's muscles, allowing the body to efficiently use glucose for energy. This high insulin levels wreck havoc on the body, causing excessive hair growth, weight gain, acne, fatty liver, high cholesterol, polycystic ovaries, and other PCOS symptoms. Insulin Resistance PCOS is more common (70% ) type.
Read this article : What are the 5 Types of PCOS ? - How to Know Which One You Have?
PCOS diet plan for Indians
So, to manage PCOS we should focus on the management of blood insulin levels or insulin resistance. That is why a there is no major differences in a diabetic or PCOD diet plan. Here is a Sample Indian Vegetarian Diet Plan for Diabetes /PCOS patients ( in Hindi )- Watch the Video.
These points should be kept in mind while preparing a diet chart for pcos patient:
Refined carbohydrates cause a spike in insulin levels and should, therefore, be avoided. These foods have typically been processed to eliminate fibre and other nutrients, so while they may be pleasant, they are high in calories and low in nutrition. eg. white rice, maida, white bread, sooji, pasta ,cakes, biscuits etc.
Also, foods that are high in fat will lead to weight gain and high cholesterol. Saturated fats, which are found in red meat and dairy (milk) products, boost estrogen production, impair food absorption, and can lead to weight gain.
Foods that have a high GI (Glycemic index) result in a quick rise in blood sugar levels. High GI foods to avoid include potatoes, dates, grapes, watermelon.
Here is the diet chart for PCOS & weight loss for Indian patients. Following this PCOS diet chart for weight loss will help you to reduce your weight and insulin resistance and correct your metabolic and hormonal disbalance.
Lose Weight and Manage PCOS Symptoms with Our 7-Day Diet Plan
7 DAY PCOS DIET PLAN Sunday Breakfast (8:00-8:30AM)
2 Idli + 1/2 cup Sāmbhar + 1 table spoon Chutney
green gram sprouts 1 cup
2 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage sabji.
1 cup cut apple
2 Roti / chapatti + bottle gourd sabji 1/2 cup.
2 Slice brown bread.+1 slice low fat cheese+2 Boiled egg white.
1 Portion papaya
Veg pulav brown rice 1 cup+ 1/2 cup chicken curry+ 1/2 cup Butter Milk.
1 cup light tea+ 2 wheat Rusk.
2 Roti/ Chapati+ Ladies finger sabji 1/2 cup.
Chapati 2 + 1/2 cup paneer green peas (matar- paneer) curry.
1/2 cup boiled black chana.
1 cup brown rice+ 1/2 cup Dal + Palak sabji 1/2 cup+ 1/2 cup low fat curd.
Broken oats upma 1 cup+ 1/2 cup green beans subji
Methi Paratha 2+ 1 tbsp green chutney.
1 cup brown rice+ chicken curry( 150 gm chicken) + 1 cup cucumber salad.
1 Cup light tea+ Brown rice flakes poha 1 cup.
Wheat Roti 2 + 1/2 cup Bitter gourd sabji.
Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
plain Yoghurt with raw vegetables / grilled vegetables -1 cup.
1 cup brown rice or 2 medium chapati+1/2 cup egg curry + veg raita 1/2 cup.
1 cup boiled chana+ light tea 1 cup.
2 Roti/ Chapati+ 1/2 cup mix veg curry
Mix veg Poha 1 cup+ 1/2 cup low fat milk.
1 cup plum
2 Chapati+ 1/2 cup cluster beans (gwar phalli) subji+ Fish curry(100g fish) 1/2 cup.
1 cup tea+ + 2 biscuits ( karela biscuits)
2 Roti / Chapati +Ridge gourd subji ( tori )1/2 cup.
Besan cheela-2 + 1 tbs green chutney.
1 cup boiled chana
1 cup brown rice+ paneer curry1/2 cup+ capsicum subji 1/2 cup+ small cup low fat curd.
1 cup strawberry
Broken wheat dalia khichdi 1 cup+ 1/2 cup green beans subji.
Tips for Sticking to the 7-Day Diet Plan
Sticking to a new diet plan can be challenging, but there are several tips and tricks you can use to stay on track. Here are a few tips for sticking to our 7-day diet plan:
- Plan your meals in advance
- Shop for groceries ahead of time
- Cook in bulk and freeze leftovers for later
- Keep healthy snacks on hand
- Stay hydrated with water or unsweetened beverages
- Get enough sleep Also read : 1600 kcal diabetes diet chart - Dr Anirban Biswas
Foods to Avoid If You Have PCOS
Avoid refined carbohydrates: White breads, pastries, muffins, and white potatoes increase insulin resistance and inflammation, exacerbating your PCOS symptoms.
Avoid sugary snacks and drinks: Excess sugar is a major contributor to insulin resistance and should be avoided at all costs. When reading food labels, look for sugar by different names like sucrose, dextrose, and high fructose corn syrup.
Limit your consumption of high-energy fruits. Banana, Jack fruit, Mango, Chiku, Litchi, watermelon, and dates are other examples.
Avoid inflammatory foods: These foods aggravate the symptoms of PCOS. Foods like French fries, margarine, red meat, and other processed meats fall into this category and should be avoided as much as possible.
Lifestyle Changes to Maintain Weight Loss and Manage PCOS Symptoms
Our 7-day diet plan is a great place to start when it comes to managing PCOS symptoms and promoting weight loss, but it's important to make lifestyle changes that will last beyond the 7 days. Here are a few lifestyle changes to consider:
- Exercise regularly
- Yoga Asanas and Prananyam should be practiced on a regular basis.
- Get enough sleep
- Manage stress
- Avoid smoking and excessive alcohol intake
- Focus on whole, nutrient-dense foods
- Maintain a healthy weight
PCOS Diet Plan: Do's And Dont's
consume adequate protein while limiting simple carbohydrates and saturated fats,
incorporate anti-inflammatory foods such as fruits and vegetables,
utilize low-glycemic index carbohydrates to regulate glucose levels, and
reduce trans-fatty acids.
Conversely, certain foods should be avoided altogether; these include :
high-glycemic index carbohydrates like white breads and refined sugars
inflammatory foods like processed meats.
You should not skip meals or sleep. A disciplined lifestyle is essential for improved health and relief from PCOS.
Hormonal treatment for PCOS should be avoided as much as possible.
By following these do's and don'ts suggested for the PCOS diet plan, women can experience an improvement in their quality of life related to this condition.
Bonus article : 7 Days weight loss Diet Plan - Veg and Non-Veg (1400 Kcal) Foods You Can Eat If You Have PCOS
Consume more high-fiber foods: They slow down digestion and minimize rapid increases in blood sugar levels, which aids in the fight against insulin resistance. High-fiber foods include broccoli, cauliflower, red and green peppers, all beans, all gourds, sweet potatoes, and pumpkin.
Do consume more lean proteins: Although low in fibre, lean protein foods like chicken, fish, and egg whites keep you feeling fuller for longer and help regulate your blood sugar.
Include more anti-inflammatory items in your diet: Inflammation is part of the underlying mechanism of PCOS, and there are certain anti-inflammatory foods, such as tomatoes, spinach, strawberries, walnuts, almonds, turmeric, and fatty fish like sardines and salmon, can help lessen PCOS symptoms.
FREQUENTLY ASKED QUESTIONS?
Q1. What foods should be included in a PCOS diet?
A PCOS diet should be rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. It's important to limit processed foods, sugar, and unhealthy fats.
Q2. Can a PCOS diet help with weight loss?
Yes, a PCOS diet can help with weight loss. Eating a balanced diet with a variety of nutrient-dense foods can help regulate hormones and improve insulin resistance, which can aid in weight loss.
Q3. How many meals should be consumed in a PCOS diet?
It's best to consume three meals and two snacks per day in a PCOS diet. Eating at regular intervals can help keep blood sugar levels stable and prevent overeating.
Q4. Are dairy products recommended in a PCOS diet?
Dairy products can be consumed in moderation as part of a PCOS diet. It's important to opt for low-fat or non-fat dairy products and limit full-fat dairy, which can contribute to insulin resistance.
Q5. Should alcohol be avoided in a PCOS diet?
Alcohol should be limited or avoided in a PCOS diet. Alcohol consumption can disrupt hormone balance, raise blood sugar levels, and contribute to weight gain, which can worsen PCOS .
Q6. Is having papaya for pcos healthy?
A recent study found that eating papaya may help improve PCOS symptoms. The antioxidants in papaya may help reduce inflammation and regulate hormones.
Q7. How healthy is eating banana for pcos?
Bananas are a good source of dietary fiber, vitamin C, potassium, and vitamin B6. Bananas are a good source of dietary potassium, which can be helpful for women with PCOS because low potassium levels are associated with insulin resistance. They may also help with PCOS symptoms because of their high levels of vitamin B6. Vitamin B6 is needed to make the hormones estrogen and progesterone.
Additionally, bananas contain a type of sugar called fructooligosaccharide, or FOS, which can help to promote the growth of beneficial bacteria in the gut. This may be beneficial for women with PCOS because gut bacteria imbalance is thought to play a role in the development of this disorder. But, keep in mind that bananas are calorie dense foods and have it in moderation.
Q8. Is wheat based chapati good for pcos?
There is not a great deal of research on the effects of wheat based chapati on PCOS, so any conclusion would be speculative. However, given that chapati is a relatively low-glycemic index food, it may be beneficial for women with PCOS who are looking to moderate their blood sugar levels. Chapati is also a good source of fiber, which can help to regulate bowel function and reduce the risk of constipation, a common symptom of PCOS. A note of caution is for those who are having celiac disease or gluten sensitivity.
Q9. Is poha good for pcos?
There is not a great deal of research on the potential benefits of poha for PCOS, so it is difficult to make any definitive statements. However, given that poha is a low-glycemic index food, it may be beneficial for women with PCOS who are looking to manage their blood sugar levels. Additionally, organic red poha is a good source of fiber, which can help to regulate digestion and reduce inflammation.