PCOS Weight Loss Indian Diet Plan

PCOS- Polycystic Ovarian Syndrome has become more prevalent in recent years in Indian women. It's estimated that approximately 1 in 10 women are affected by PCOS in India (1, 2, 3, 4, 5, 6). Even younger girls around the age of 17-18 years are affected by PCOS. This was not the case even a decade ago.

So, what should you eat if you have PCOS? While it might feel like a lot to deal with PCOS. Choosing the right foods helps many women like you. I have worked with hundreds of women with PCOS, and expert nutrition guidance has helped them.

2 Days Indian PCOS Diet Plan to Lose Weight

A well-balanced diet can play a crucial role in managing PCOS (Polycystic Ovary Syndrome). Weight loss is often recommended as an effective way to manage symptoms of PCOS. Below is a sample of a PCOS Indian diet plan for weight loss.

However, please consult a Nutritionist to create a personalised diet plan that suits your lifestyle.

Breakfast:

• Day 1: A bowl of cooked oats porridge with chia seeds, fruits and nuts or

• Day 2: Mixed millet dosa with grated vegetables with coconut or coriander chutney

Mid-Morning Snack:

• Day 1: A seasonal fruit.

• Day 2: You could also have a glass of buttermilk in summer. Buttermilk is an excellent probiotic, which can also improve your gut health.

Lunch:

• Day 1: Mixed lentil curry (dal) with rice and a bowl of sautéed greens. Include different types of vegetables for your lunch. The more colours you eat the more nutrients and anti-oxidants you'd get. This will reduce inflammation and help with weight loss.

• Day 2: Rice with channa gravy, a bowl of sabji and an egg.

Evening Snack:

• Day 1: Oats vegetable cutlet with green chutney or

• Day 2: A handful of roasted chickpeas.

Dinner:

• Day 1: Spinach and mushroom curry (palak mushroom) with flaxseed roti and yogurt.

• Day 2: Adai with a cup of mixed vegetable avial.

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Best Indian Superfoods to eat for PCOS:

Best Foods to Eat for PCOS

Foods to Eat for PCOS:

Here are a list of foods that might help with hormonal imbalances like PCOS.

1. High-Fiber Foods:

• Fruits: Berries, apples, pears, and oranges.

• Vegetables: Leafy greens, broccoli, Brussels sprouts, and carrots.

• Legumes: Lentils, chickpeas, and beans. Try 5 easy lentil recipes.

• Whole Grains: whole wheat, millet, quinoa, brown rice, wild rice, oats, and barley.

Benefits of High Fibre Foods for PCOS: 

Fibre-rich foods reduce blood sugar levels (7, 8, 9, 10, 11, 12). It may help in managing insulin resistance.

Nearly one in every 3 women has inulin resistance as an underlying factor for PCOS. A fibre-rich diet also keeps you full.

It might help with weight loss. A recent study shows that a high-fibre diet can reduce BMI. Additionally, it can influence the gut microbiota to produce beneficial compounds (SCFA, 13, 14, 15, 16, 17). These substances can protect against weight gain and insulin resistance (18).

2. Lean Protein Sources:

• Chicken breast

• Fish: Salmon, trout, and sardines.

• Greek Yoghurt- Low-fat Greek yoghurt is also rich in probiotics (19, 20, 21).

Health Benefits of Lean Protein: 

Eating lean protein can support muscle gain (22, 23, 24, 25). It may also help with weight loss. Most hormones in our body are made from protein. According to the National Institute of Nutrition (26), India's daily protein need is 0.83g/kg body weight (27). So if you weigh 50kg, you need 41.5g of protein every day.

Understand how protein powder can affect the kidneys.

3. Healthy Fats:

Unlike what you might normally hear, fat is vital for your health. However, you should choose the type of fat carefully.

• Avocado: Good source of MUFA (28) and folate. Learn more about how unsaturated fats affect cholesterol levels.

• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds. Nuts and seeds also give you protein and fibre.
  

• Olive Oil: Olive oil is a wonderful source of MUFA and it has antioxidants (29, 30, 31, 32).

• Fatty Fish: Salmon, mackerel, and tuna. They are excellent sources of anti-inflammatory omega-3 fatty acids.    

Benefits of Healthy Fats: 

Healthy fats support hormone production and balance. This can help manage PCOS symptoms.

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Best Diet for PCOS

While no one diet will cure PCOS, some of the diets do help:

1. Anti-Inflammatory Diet:

A highly inflammatory diet can increase the risk of PCOS (33, 34, 35). Our Indian cuisine has plenty of anti-inflammatory foods. These foods reduce inflammation in the body. Check our 3 day anti-inflammatory diet plan.

• Turmeric

• Ginger

• Berries

• Leafy Greens 

 2. Low-Glycemic Index Diet:

A study reported that a high-carb diet can affect FSH (follicle-stimulating hormone, 36). A diet that has a low GI does not cause insulin spikes.

This keeps your blood sugar levels stable and prevents weight gain. Some of the low-GI foods are:

• Non-Starchy Vegetables

• Legumes

• Certain fruits and vegetables

• Whole Grains

Tips for Weight Loss with PCOS

Losing weight with PCOS can be challenging due to insulin resistance and hormonal imbalances, but it's not impossible. Here are five tips to reach your weight loss goals:

1. Eat a Balanced Diet:

Focus on a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Limit processed foods, sugar, and refined carbohydrates, as they can exacerbate insulin resistance.

2. Exercise Regularly:

When it comes to exercise, it's often an all-or-nothing attitude. But even if you spend 20 minutes a day, it can improve your health. Try a combination of aerobic exercise (such as brisk walking or swimming) and strength training. This can be effective in improving insulin sensitivity and weight loss.

3. Portion Control:

Pay attention to portion sizes to avoid overeating. Eating mindfully and making nutritious choices with protein and fiber-rich foods can maintain blood sugar levels.

4. Stress Management: 

High-stress levels can make your PCOS symptoms worse. Therefore, practice stress-reduction techniques like yoga, meditation, or deep breathing exercises.

This will also manage cortisol levels. Cortisol is the stress hormone. High cortisol levels can also increase insulin in the body. This in turn will increase fat storage and weight gain.

5. Consult a Nutritionist:

 Consider working with a Nutritionist who specializes in PCOS. You can get a personalized diet plan to improve your health conditions or reduce your body weight.

It would be great to get your blood tests done at least once a year. Check your hormone profile including luteinizing hormone (LH) and Follicle follicle-stimulating hormone (FSH).

FAQs

1. What is PCOS?

   
   

PCOS (Polycystic Ovary Syndrome) is not just a hormone problem—it’s also linked to how your body handles insulin, the hormone that controls blood sugar.

Many girls and women with PCOS have higher levels of male hormones (called androgens), which can cause symptoms like acne, facial hair, irregular periods, hair thinning, and small cysts in the ovaries.

These signs can feel confusing, but one of the main causes is insulin resistance. When the body makes more insulin than it needs, the extra insulin tells the ovaries to make more male hormones.

This makes the symptoms worse. While some people take medicine like metformin for PCOS, the best way to manage PCOS long-term is to focus on healthy eating, exercise, balancing blood sugar, and getting good sleep.

Understanding that PCOS is a hormonal and metabolic condition can help you take the right steps to feel better.

2. How does PCOS affect weight?

Since, one of the underlying issues with PCOS is insulin resistance. This can lead to weight gain, especially around the tummy.

3. Can I lose weight with PCOS?

Of course! While it may require more effort due to hormonal imbalances, a combination of the right diet, exercise, and lifestyle changes can help you achieve your weight loss goals. Need more help? See how our hormone wellness nutrition plan can help with managing the symptoms of PCOS and reducing weight.

4. What should I eat to manage weight with PCOS?

Focus on a balanced diet rich in fibre, lean proteins, healthy fats, and low glycemic index foods. Include plenty of vegetables and whole grains like oats and millet. Add lean protein sources like chicken, fish, and legumes.

5. Are there specific foods to avoid with PCOS?

Yes, reduce eating sugary foods, refined carbohydrates, and processed foods. These can spike insulin levels and result in weight gain and insulin resistance.

6. Can PCOS cause Heart Problems?

Studies show that PCOS can increase the risk of heart disease, high blood pressure and diabetes (37).

7. PCOS and Pregnancy:

   
   

PCOS can sometimes make it harder to conceive, but there are treatments and options out there to help. But here's the thing: having PCOS doesn't mean you can't get pregnant! It might take some extra planning and support, but it's possible.

8. Do Herbal Teas Reverse PCOS?

Many herbal teas and products claim to reverse PCOS. However, there is no scientific proof. Also, we do not know about the side effects of taking these herbal products for a long time. Check out our article on seed cycling.

Managing PCOS and losing weight can be a challenging journey. But with the right diet and exercise, it is possible to achieve a healthier, more balanced life. Why not book a free call to see how our hormone wellness diet plan can help you?