PCOS Diet Plan | 7 Day PCOS Meal Plan (FREE Download)
What is the best diet for PCOS? Can you give me a PCOS diet plan for weight loss? Does keto diet for PCOS work? are the common questions I get from my readers. So if you are diagnosed with PCOS don’t worry just relax. PCOS symptoms can be reduced by proper diet, medication, and exercise. So in today’s post let us discuss the PCOS diet plan. I will provide you a 7 Day PCOS Meal Plan that would help you reduce the PCOS symptoms and weight (1).
What is PCOS?
PCOD (Polycystic Ovarian Disease) and PCOS ( Polycystic Ovarian Syndrome )look same but are two different disorders. PCOD means that your ovaries are reeling under pressure and feeling the brunt of the disturbances in the body and generally not functioning at their peak efficiency. PCOS means that these disturbances are now no longer just in ovaries but are also manifesting in other parts of the body as acne and body hair to put the mildest first (2).
Many times it often gets diagnosed and treated only after you have been trying to get pregnant for a while. Typically women who have been married for a while and are having regular intercourse without contraceptives but failing to conceive approach doctor and declared to have PCOS. The well-being of our body and mind affects our hormones and vice versa. Since PCOS is a hormonal condition, you are up against a vicious cycle and it is normal to feel frustrated. Therefore there is a need to work with the known factor to control the unknown. Diet is an important part when you plan to overcome PCOD and PCOS, today I will share with you a perfect PCOD and PCOS diet chart to lose weight.
PCOD and PCOS Symptoms
PCOD and PCOS have a set of symptoms like irregular periods, obesity, insulin insensitivity, high amount of male hormones, irritability, high blood pressure, difficulty in conceiving, oily skin, thinning hair to name a few. There are tonnes and tonnes of things that you can do to make your menses regular and with no pain. Regular periods are a natural consequence of optimum body fat, health, and fitness levels. Feeling comfortable during and before periods is normal. Feeling uncomfortable, irritable, cramping during, before and after the period is abnormal. Your period cycle shows that your hormones and balanced or not. Hormonal disturbances frequently cause PCOD or PCOS.
For balanced hormones, we need to have a healthy lifestyle. Our strategy for PCOD and PCOS should be based on improving insulin sensitivity and lowering body fat levels to improve the function of our ovaries.
PCOS Diet Plan | 7 Day PCOS Meal Plan
There are different diets followed all over the world. So I have categorized and provided diet plan accordingly
- American PCOS Diet Plan
- Indian PCOS Diet Plan (Veg)
- Indian PCOS Diet Plan (Non-Veg)
- Keto Diet for PCOS
American PCOS Diet Plan
Take your first meal within 10 min of getting up. When you get up in the morning you are starving from last 8-10 hours. If you give your stomach coffee as the first thing in the morning you might see the side effects of it. So its always advisable to eat something nutritious in the morning. Eat any fruit of your choice or dry fruit as the first meal in the morning.
The second meal is to be taken roughly 2 hours from your first meal. This meal aligns with your breakfast time. Have a heavy breakfast because it helps you to cater to your daily energy requirements. You can eat an egg white omelet, whole grain pancakes, oatmeal etc.
The third meal is generally taken between 2-3 hours after the breakfast. Try to eat something nutritious like protein-rich foods. You can also take some fresh fruit juice.
Your fourth meal should be a heavy and main meal of the day. It’s almost a lunchtime and you might be feeling hungry by this time. You can eat something healthy like Chicken Pasta, Chicken Wraps, Salmon with Lime Salsa etc.
Take your fifth meal 2 hours after lunch. The fourth meal can be a cup of green tea or anything nutritious like a handful of dry fruits like almonds, walnuts. If you feel hungry you can eat an avocado sandwich. Protein train mix is also one of the best options.
The Sixth meal can be an evening snack. Grilled chicken, roasted chicken can be your choice for this meal. If you plan for an evening workout/gym session you can eat any pre-workout foods for this meal.
The Seventh meal of the day is your dinner. Eat something light as you are going to bed in a few hours and stressing your stomach at this time is not a good idea. You can opt for some soups or healthy salads if you like. Chicken fajitas, Taco salad are some of the options you can opt for.
This can be taken if you feel hungry before going to bed. Keep this meal very light as its almost the bedtime.
Indian PCOS Diet Plan (Veg)
The concept of the first meal stays the same for all. When you get up in the morning, the first thing you ask for is some hot beverage like tea or coffee. This is one of the most unhealthy habits. If you drink any hot beverage at this time your appetite or the hunger you should be experiencing after waking up goes off. Always have something nutritious as the first meal after waking up. It can be any fruit like apple or a handful of almonds.
The second meal is the main meal of the day. Surprised? You might be thinking the lunch is the main meal so why a breakfast needs to be the main meal. Most of us go to work, stay active in our morning hours. So if you eat a heavy breakfast it would be easier for your body to absorb the nutrients and turn it into energy. You can select from any of the nutritious dishes like poha, upma, idly, dosa, paratha etc.
You can have buttermilk or any sugar-free drink as your third meal. You have already done a heavy breakfast and its time to provide some liquid food to your body.
The fourth meal is lunch. Make your lunch as nutritious as possible. You can eat 2 chapati + 1 bowl dal + 1 bowl rice + 1 bowl sabji + salad + pickle as part of this meal.
You can take a light snack as part of this meal. The best options can be peanuts-jaggary, chana, a cheese cube etc. The meals are broken into intervals so that you don’t do overeating. You can also drink green tea as part of your fifth meal.
If you are planning to do evening workout this would be a time to eat something full of protein. You can go for some protein-rich food options like paneer, protein shake etc.
The seventh meal is dinner. Try to eat something light for this. You can eat some salad or soup. If you feel hungry, chapati-sabji or khichadi is a good choice.
Before going to bed you can drink a glass of turmeric milk. Turmeric milk is very good for health and boosts immunity. If you feel hungry you can eat something nutritious as well.
Indian PCOS Diet Plan (Non-Veg)
If you are a non-vegetarian, you can follow the chart given below.
The first meal is very important one as detailed in the meal plan sections earlier. It is advisable not to take any non-veg food first thing in the morning. Your stomach is empty from last 8-10 hours and some light food item would be ideal to consume. Start your day with any fruit or dry fruit.
The second meal is breakfast. You can eat your favorite non-veg dish as part of this meal. Some of the healthy items are egg white omelet, grilled chicken etc. Make sure this meal is heavy and full of nutrition. This is the first main meal of the day which is followed by daily activities so better to take a wholesome meal at this time.
This is a mid-meal. You can drink some buttermilk, lassi etc as part of this meal. Try to avoid sugary items like juices.
It’s lunchtime. Make sure you eat a wholesome lunch. Chapati, sabji, rice, dal should be a part of your thali. You can eat fish, chicken, mutton dishes as part of this meal.
This is again a mid-meal. You can go for a cup of green tea if you are not hungry. If you are hungry you can eat grilled chicken or any healthy veg or non-veg snack.
You can eat any chicken salad as part of this meal. Salads are comprised of green veggies and protein from chicken. Some of the good options are avocado chicken salad, lettuce chicken salad etc.
This is your last main meal of the day. It is advisable not to eat any heavy items as part of this meal. You can go for chicken soup, chapati, and sabji. Make sure you are not empty stomach or too full.
The eighth meal is required if you feel hungry. You can take a glass full of turmeric milk. It is really good for your health and helps fighting many diseases.
Note: Try to limit the non-veg dishes to 1-2 meals. Don’t include non-veg in all your meals as this can have a harmful effect on your health.
Keto Diet for PCOS
Does keto diet for PCOS work? this question might come to your mind. Based on certain experiments it is found that keto diet can be helpful in PCOS. The keto diet focuses on high fat (healthy fat) and a small amount of protein. The idea behind keto diet is stimulating our body to burn fat as a source of energy instead of carbs. With our current lifestyle, the main source of energy is carbohydrate. When our body starts burning fat instead of glucose to get energy the byproduct ketones are produced that’s why this diet has got the name keto diet.
Keeping above points in mind, here is a diet plan which is based on frequent and wholesome eating for women.
Here is an informative video on PCOS diet plan from Eat More Lose More 🙂
Foods to Avoid with PCOS
1. Junk Food:
Food is a very important aspect of healthy living. As we have discussed earlier the PCOS problem is mainly because of not following a proper healthy lifestyle. Burger, pizza, fried items are not good for your health and highly recommended foods to avoid with PCOS.
2. Sugary Items:
Sugary items like soft drinks are strictly prohibited for ladies suffering from PCOS. The sugary drinks increase the glucose level in your body and can result in glucose intolerance.
3. High Carbohydrate Foods:
White bread, potatoes, desserts etc are high in carbohydrate. If you are planning to reduce your PCOS symptoms and taking any medication its advisable to take a healthy, protein-rich diet.
4. Inflammatory Foods:
Inflammatory foods like red meat are not good for women suffering from PCOS.
PCOS Food List | Best Foods to Eat with PCOS
1. Green Vegetables:
Green vegetables are very good for PCOS and should be part of your PCOS food list. Green vegetables like spinach, broccoli, cauliflower, lettuce, winter squash are very healthy and full of vital nutrients. The green diet helps you get these nutrients which help in regulating different body functions.
2. Hight Fiber Foods:
Fiber is one of the most important diet element. The fiber-rich foods help in regulating your digestive system. It helps in curing various stomach related problems.
3. Lean Protein:
If you eat seafood then fish is a good source of lean protein. Tofu, Paneer, Chicken are also good sources of protein and can be added to your diet.
4. Anti-inflammatory Foods:
Anti-inflammatory foods like tomatoes, dry fruits, berries are very helpful in the PCOS problem. Try to include the antioxidant-rich foods in your daily diet.
Nutritional Tips for PCOD and PCOS Diet
1. Eat Fresh and Wholesome Food
This will ensure that you have preserved maximum nutrition of the food on your plate. It also tastes good and satisfies your taste buds. Eating in peace ensures better assimilation of nutrients. Fresh and wholesome food is an important item on PCOD and PCOS diet chart to lose weight.
2. Avoid Overcooked, Reheated or Microwaved Food
Overcooked food is low in nutrition. To improve nutrient intake you must eat fresh and adequately cooked food. It helps in preserving its nutrients.
3. Never Avoid Unprocessed Carbs
In the race of losing weight, we often end up doing crash dieting which robs us of necessary carbs. We should only avoid processed carbs and processed food. Unprocessed carbs present in our regular roti, paratha, thepla, dosa, thalipeeth etc, gives us much needed fiber which leads to a slow and steady rise in blood sugar level. So give up low calorie sandwich and eat your regular roti sabji and dal chawal.
4. Include Protein in Your Diet
Our hormones and enzymes are all protein based, so eating complete protein is the must. You need to have dals, milk and milk products, fish, eggs, paneer, cheese etc. Add protein just before or after the most active or stressful part of the day. Simple acts like replacing colas with buttermilk or lassi improve your protein intake. Protein rich foods will help you reduce the fat intake and in turn reduce your unhealthy weight.
5. Avoid Fat-Free or Low Fat Labelled Food
Essential fatty acids like Omega-3 and Omega-6, which you can find in ghee, paneer and oils like groundnut, til, sesame, coconut along with nuts, help decrease the glycemic index of the food. Fat-free or low-fat food prevent the absorption of fat-soluble vitamins like A, D and E. Fat-free labeled foods are the one you should avoid as per PCOD and PCOS diet chart to lose weight.
6. Improve Intake of Micronutrients
Micro Minerals like selenium, zinc, and chromium helps our pancreas secrete insulin in proportion to a rise in blood sugar. These are present in whole grains. Eating too many desserts, mithai, chocolates etc reduces chromium stores in your body. Never switch to nutrient-deprived cereals.
7. Intake of Vitamin B12 Rich Foods
Fresh curd, paneer, sprouts, idli, dosa is priceless for your ovaries because of the abundant supply of vitamin B12. B12 plays a crucial role in iron absorption. Low hemoglobin levels lead to irregular periods, lethargy, high body fat levels. B12 rich foods form an important part of PCOD and PCOS diet chart to lose weight.
8. Calcium Requirement is More Than Normal
The cramps, headaches and general fatigue that you feel during periods will greatly reduce if you keep the supply of dietary calcium high.
9. Regular Exercise is The Key
A regular period means regular ovulation. Regular ovulation is a result of how oxygenated and nourished you keep your ovaries. Blood circulation depends on well-structured workouts. Weight training is very important as it helps strengthen all organs and burning calories even when you are not working out. It means strength training increases your resting metabolism. You can try yoga exercises as they provide a good workout.
10. Peaceful Sleep
Peaceful sleep is much important for the repair of wear and tear caused to your cells and tissues throughout the day. A regular bedtime and uninterrupted sleep is a must for proper hormonal regulation. It helps in fat burning and increasing metabolism.
Medical science is studying the PCOS causes and as of now, it is not very clear of the exact cause of PCOS. The PCOS is caused by high levels of androgen the male hormone. As the levels of this hormone are high it prohibits the ovary to produce eggs normally. The common causes of PCOS are Genetic, Insulin resistance or Inflammation.
PCOS symptoms are irregular periods, headache, dark spots on the skin, acne, unhealthy weight gain, hair growth on face and body, excessive bleeding during period etc. If you are observing any of these symptoms for a long period of time, it is advisable to visit your doctor and get the PCOS test done.
To Diagnose PCOS doctors generally follow any of these practices. Blood test, pelvic exam, and ultrasound are the methods used to diagnose PCOS.
PCOS Weight Loss
You might have heard it is very difficult it is to lose weight with PCOS, but its a myth. With proper diet, exercise and rest its possible to do a healthy weight loss. As we discussed in the food section earlier include healthy food in your diet and restrict the intake of junk foods. Do regular exercise like yoga regularly and you would start seeing good results in 3-4 weeks.
Getting pregnant with PCOS
How to get pregnant with PCOS is one of the most common questions. It’s a little difficult related to normal condition but with proper medical assistance, it is possible to get pregnant with PCOS. It is advisable to consult your doctor and follow a proper diet and exercise plan along with medication. You can try conceiving once the PCOS symptoms are under control.
Frequently Asked Questions on PCOS Diet Plan
1. What Should You Not Eat with PCOS?
Ans: If you are diagnosed with PCOS you should not be eating junk foods, sugary drinks, high carbohydrate foods or inflammatory foods like red meat. Start including fresh green veggies, lean protein in your diet. This will help you get vital nutrients, in turn, help you reduce the PCOS symptoms.
2. What Foods to Eat to Cure PCOS?
Ans: Anti-inflammatory, lean protein, and green vegetables help in reducing the PCOS symptoms. Start including foods like broccoli, spinach, fish, chicken, berries etc. in your diet.
3. Is PCOS Treated Permanently?
Ans: PCOS does not have a full cure yet but the PCOS symptoms can be reduced with proper diet, exercise, and medication.
4. Can Polycystic Ovarian Syndrome Go Away On Its Own?
Ans: The Cyst can occur anytime and it is possible that they go away its own in 2-3 months time. But if you find this problem reoccur then it is better to consult your doctor and get medication.
5. What Vitamins Are Good For PCOS?