7 days Indian Diet plan for Weight Loss in PCOS / PCOD

Last Updated on July 17, 2021 | RD, Payal Banka (Registered Dietitian) Leave a Comment

We are so well aware of PCOS and its implications. There is a sea of information available on how to manage your PCOS. Yet we have the dilemma of what should we eat and whatnot. Let us try and solve our problem. Hereby we have a week’s menu / 7 days Indian diet plan for weight loss in PCOS / PCOD that you can follow to control PCOS. It’s simple, easy, and sustainable.

Weight Loss Tips for PCOD / PCOS: 

Fat loss is the primary aim to control PCOS. An acceptable percentage of fat in the body helps manage all metabolic processes to run smoothly. It will also control your hormonal dysfunction. This 7-day Indian diet plan for weight loss in PCOS / PCOD  will help you in losing your fat weight.

Improve insulin resistance by incorporating complex carbohydrates. Include lots of whole vegetables and fruits, whole grain cereals, millets, oat, quinoa, etc. Read Indian Low carb diet plan. It helps in losing 5-6 kgs in a month.

Fiber-rich foods reduce fat deposits. It also relieves constipation and aids in weight loss. Add fresh fruits and vegetables, methi seeds, isabgol, or whole grains. Fiber keeps you full for a longer period of time which helps to avoid frequent eating.

• Consume plenty of proteins:

Appropriate proteins help in the proper utilization of carbohydrates. It also increases our body’s metabolism and leads to weight loss. Include good quality proteins like egg whites, chicken, fish, milk, and products, soy, pulses as well as dals. Read a High protein diet plan for weight loss. 

• Emphasis on quality of fat:

Reduce intake of saturated fats like butter, ghee, or margarine. Include omega 3 rich fats in the diet. Add flaxseeds, olive oil, and avocado to the diet. Use rice-bran oil, canola oil, or groundnut oil in rotation. Best oils for Pcod and Thyroid problems.

• Maintain hormone balance:

Include foods rich in antioxidants. These help to reduce body stress and maintain hormone balance. It also helps reduce PCOS-induced inflammation in the body. Also include foods containing phytoestrogen that will help maintain estrogen and progesterone levels. Include defatted soy and products, vitamins and minerals rich fruits, nuts, chia seeds, moringa

• Avoid water retention in the body:

With PCOS there is an issue of water retention in some females. Avoid water retention by including foods that have diuretic properties. Start your day with soaked cumin seeds water or barley water. Hydrating your body sufficiently also helps in avoiding water retention.

7 days Indian Diet Plan for Weight Loss in PCOS / PCOD

Here is a 7-day Indian diet plan for weight loss in PCOS / PCOD. This diet plan is simple, practical, and hence easy to follow.

Macronutrient distribution:

Total energy: 1200 kcals

Carbohydrate: 60 % – 65 % of total energy – 180 to 195 gms

Proteins: 20 – 25 % of total energy – 60 to 75 gms

Fats: 15 – 17 % of total energy – 20 to 23 gms

7 days Sample Indian Diet Plan for Weight Loss in PCOS / PCOD

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Note:

• 1 cup = 200 ml
• You can use 40 gms paneer, 100 gms chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

Endnote:

A modified high fiber, high anti-oxidant, low glycaemic index, high protein, adequate fats help correct PCOS. Reducing insulin resistance, fat deposition, and increasing metabolism is the key to weight loss. Dairy must be avoided completely if you have any acne / Pimple issues. If you are interested in knowing about a sample diet plan that is dairy-free, please comment below and let us know. We would love to do it if any of you are interested.