PCOS/PCOD Diet Chart for Weight Loss: Diet Plan To Lose Weight

PCOS is a hormonal disorder in females, which causes enlarged ovaries with cyst-like structures. Thus, women suffering from PCOD may have abnormal menstrual cycles and may also have difficulty conceiving. Also, there are four types of PCOS problems commonly seen in women who are obese. You should get the issue of PCOS treated well in time and lower your odds for long-term health problems such as diabetes and heart disease. 

PCOS/PCOD Diet Chart for Weight Loss:

A PCOS/PCOD diet plan to lose weight and keep it off is a diet where you can lose 10 pounds of weight within the first month. It doesn’t matter if you are on birth control pills or not; you can lose weight with this diet plan. This diet chart has been very successful among overweight people suffering from PCOS. The basis of this PCOS diet chart is that your body requires specific nutrients to digest fat more effectively.

Polycystic Ovarian Syndrome (PCOS)

Losing weight is not easy, especially if you have Polycystic Ovarian Syndrome (PCOS), as many women suffer from. Eating healthy and making simple changes can improve your life expectancy and well-being. Here are some tips to help you lose weight by changing the foods you eat. But first, understand why women having PCOS gain weight so easily. 

Understanding Why You Are Gaining Weight 

As there is a release of extra androgen hormones in the body, with insulin resistance, women suffering from PCOD may have sudden weight gain in them. 

Also, women who are overweight or obese have a high level of the leptin hormone, which is produced in fatty tissue. It can disrupt the hormone balance and lead to infertility in women.

Normal ovary vs Polycystic ovary

Hence, women need to consult a gynecologist for PCOD Treatment as early as possible. If women cannot conceive because of PCOS, they should consult IVF specialists before IVF or IUI process.

Aastha fertility care’s success rate of the IVF process is very high, around 60-70% for young fertile women. The IVF process is painless, apart from the fact that you may experience some mild cramping. 

PCOD Diet Chart 

PCOS Diet Plan Chart

A woman suffering from PCOD must strictly follow a diet rich in fiber and low in carbs and processed foods. So, you should choose food items with a low glycemic index and are made from whole wheat, wheat flour, whole grains, brown rice, poha, and wheat pasta.

The PCOD diet chart is built around the following concepts: 

  • Maintaining a healthy weight according to your height 
  • Adequate lean protein 
  • Low glycemic fruits and vegetables, especially greens. 
  • Avoid carb-heavy foods that increase your sugar levels over time, so eat them in limited quantities.

Adding the following foods to your diet will help you lose weight and manage PCOS.

  • Complex carbohydrates: whole grains, legumes, and vegetables
  • Lean protein sources: poultry, fish, tofu, and legumes
  • Healthy fats: avocados, nuts, and olive oil
  • Fiber-rich foods: fruits, vegetables, and whole grains

Sample Indian Vegetarian Diet Plan for PCOS:

Sample Indian Vegetarian Diet Plan for PCOS

Sample Indian Non-Vegetarian Diet Plan for PCOS:

Indian Non-Vegetarian Diet Plan for PCOS

Also, remember that maintaining a PCOD diet should be done in tandem with an exercise plan that includes cardio, weight training, and stretching to maximize weight loss. 

The best diet for PCOS is limiting inflammatory foods, regulating carbohydrate intake, and combining it with an exercise program. – Try to make the most of your diet by eating less processed foods, refined carbohydrates, and added sugars. 

However, a weight loss diet for PCOS will be more restrictive than a PCOS diet plan. It may also have a caloric deficit depending on your BMI and BMR metrics.

Note: While a simple diet or natural way can treat PCOD effectively, which we discussed earlier in the diet plan, many experts recommend consulting a dietician or a medical practitioner before making any radical changes to your diet.

Supplements– Omega 3 supplements, which you can easily get from fish oil, flaxseed oil, and walnuts, can help improve insulin resistance and thereby reduce the risk of developing type 2 diabetes later.

Meal Plan

  • 9 a.m. Breakfast: 1 cup ragi oatmeal plus one boiled egg
  • 11 a.m. snack: 4 full walnuts.
  • 1 p.m. Lunch: one cup of brown rice, one cup of green leafy vegetable-based dal, and one cup of vegetable curry.
  • 3 p.m. snack: fruits, pumpkin, and sunflower seeds.
  • 5:00 p.m. snack: a vegetable smoothie
  • 7 p.m dinner: Stir fry chicken with veggies and buttermilk

The Importance Of A PCOS Diet Plan For PCOS Patients

People with the polycystic ovarian syndrome often have difficulty losing weight due to insulin resistance. And it’s important they follow a diet that supports good insulin levels, maintains a healthy weight, and promotes nutrient balance. A diet change is significant for all women suffering from PCOD and PCOS, as it will control the patients’ weight and help you beat out the problem quickly and effectively. 

Foods To Avoid On A PCOD Diet Plan

Women with PCOD should avoid or limit many foods as these may raise their blood sugar levels and aggravate symptoms of their conditions. Also, you should lessen the intake of fast food, fried food, food that has a lot of sugar, and processed food items. 

Here’s a list of foods that women with PCOD need to avoid: 

High-Fat And Ready-To-Eat Meats: Ready-to-eat meats are processed and possess a lot of salt and preservatives. So avoid eating ham, sausage, salami, and bacon. Avoid meats high in saturated fats and cholesterol, such as hog, mutton, and beef, as they can exacerbate hormonal imbalance.

Simple Carbs And Sugary foodsAvoid simple carbs and sugars as they raise blood sugar levels and boost insulin levels. The food you should avoid is refined grains, sweets, and sugary drinks.

Fried foods: Saturated and trans fats boost estrogen production, so PCOS sufferers must stay away from them. Avoid eating french fries, cheese sticks, chicken strips, doughnuts, etc.

Foods That Have Been Refined or Processed: In supermarkets, you can discover foods that have been refined or processed. Avoid them since they have little nutritious value and are heavy in calories and sugar, for example, any packed food, sugary drinks, syrups, jams, muffins, burgers, etc.

Dairy Products: Women with PCOS are advised to consume milk and other related dairy products to benefit from their nutritional content, but only in moderation. A dairy is a form of carbohydrate and consuming too much can result in triggered insulin and high blood sugar levels. 

High-Fat And Ready-To-Eat Meats: Ready-to-eat meats are processed and possess a lot of salt and preservatives. So avoid eating ham, sausage, salami, and bacon. Avoid meats high in saturated fats and cholesterol, such as hog, mutton, and beef, as they can exacerbate hormonal imbalance.

Also avoid Alcohol, Caffeine, Vegetable oils, Fruit juices, Starchy vegetables

Lifestyle Factors To Consider In Addition To Diet

There are lifestyle factors other than diet that could help in treating PCOS:

Exercise And Physical Activity

Regular exercise and physical activity help treat PCOS as it reduces insulin resistance by burning calories and gaining muscle mass, which helps you fight obesity. In addition to reducing cholesterol levels, exercising can also lower testosterone levels. Include both aerobic and weight training routines in your workouts.

Stress Management

The body produces an excessive amount of masculine hormones when stressed. Insulin resistance led on by elevated levels of testosterone can eventually result in Type-2 diabetes. As a result, stress management is crucial for controlling PCOS. To reduce your stress levels, get enough sleep, and practice meditation and other relaxation methods.

Sleep And Relaxation

Sleeping is essential for your health, especially if you have PCOS. Healthy sleep habits can promote immunological function, stable blood sugar levels, stabilize mental health, and even make it simpler to stick to a nutritious, balanced diet. Women with PCOS may find it easier to control their symptoms if they sleep adequately and relax well.

How To Find If You Have PCOD?

Some common symptoms can be seen by a female, which can directly indicate if you are suffering from the problem of PCOD. The symptoms are as follows- 

  1. You have irregular, missed or very light periods. 
  2. If you have excessive hair, especially on the back, legs, and facial hair. 
  3. Also, if you have male baldness patterns. 
  4. Excessive weight gain, especially around the belly area of your body. 
  5. You are unable to conceive naturally, even after trying a lot. 

However, doctors may suggest some tests and physical exams confirming your condition. 

Many patients having bulky uterus complain of stomach aches throughout their menstruation period. Performing Hysteroscopy allows doctors to see inside your uterus directly and verify the condition you suffer from. 

Take Away

If you’re a woman who’s been diagnosed with Polycystic Ovary Syndrome (PCOS), you’ve probably heard horror stories about how difficult it is to control the condition. PCOS affects the way a woman’s ovaries work and can cause a number of symptoms, including problems with fertility, irregular periods, facial hair growth, weight gain, and acne. But there is a solution: a PCOD diet! Adopting healthier food choices and switching food habits are two of the secure ways to do so. A healthy diet also helps control insulin levels and the excessive production of androgens.

Also, you are suffering from the condition of PCOD and want to conceive successfully. Then you can try various artificial methods such as IVF and IUI.

You can also book an online counseling session with the best IVF specialist to get the right solution to your infertility issue. If you want more information about the IVF center, doctors, services, and the IVF cost of the procedures, check it out on their official website Aastha Fertility Care and book your appointment with Jaipur’s best IVF center.

Frequently Asked Questions

1. What is insulin resistance? 

In this problem, resistance to insulin hormones occurs in the body, and it causes an increase in sugar levels in the blood. Thus, the unburnt energy causes excessive fat in the body of the person who suffers from insulin resistance. 

2. What is a good carb, and what is a bad carb?

The carbohydrates present in plant-based foods are generally good carbs, promoting healthy metabolism and a healthy digestive system. However, processed foods have bad carbs in them, in the form of starch and sugar; this can also have many ill effects on health.  

3. What Is The Difference Between PCOD and PCOS?

The main difference between the two is that in PCOD, the woman produces partially immature eggs, resulting from poor lifestyle, eating habits, stress, or hormonal imbalances. However, PCOS is a severe form of PCOD that can cause annotation or when ovaries stop releasing eggs permanently. 

4. What Foods to eat on a PCOD diet plan?

You should highly choose natural and unprocessed food items, which have high fiber in them. You can include food substances like fatty fish, including salmon, tuna, sardines, and mackerel. Or kale, spinach, and other dark, leafy greens and dark red fruits, such as red grapes, blueberries, blackberries, and cherries.

5. What are some home remedies for PCOS/PCOD?

To treat PCOS/PCOD at home, you must avoid processed food, exercise daily, sleep adequately, reduce caffeine, stop smoking and drinking, and take a balanced diet.

6. When should I see a doctor for PCOS/PCOD?

See a doctor if you have irregular or abnormal periods, facial hair growth, trouble conceiving, thick patches on your skin, and weight gain.

7. What are the side effects of PCOS/PCOD medications?

Some adverse effects of PCOS/PCOD medications are nausea, stomach pain, vomiting, appetite loss, and diarrhea.

8. What are the long-term effects of PCOS/PCOD?

Increased chance of developing diabetes is one of the long-term complications of PCOS/PCOD, particularly in overweight women. It may also cause anomalies in blood fat and cholesterol, cardiovascular conditions, and uterus cancer.

9. Can I follow a vegan or vegetarian diet if I have PCOS/PCOD?

Yes, you can follow a vegan or vegetarian diet. Plant-based diets are equally effective for weight loss.

Picture of Dr Namita Kotia

Dr Namita Kotia

Dr. Namita Kotia (IVF specialist in Jaipur) attained her Master’s in Obstetrics and Gynecology from S.N. Medical College, Jodhpur affiliated to University of Rajasthan in 1997. She has more than 10 years experience in field of Assisted Reproductive Technology (ART).Presently at Aastha Fertility Care Dr. Namita along with her team is providing complete infertility work up and treatment options under one roof. Her aim is to provide proper guidance and treatment to Infertile couples at AFFORDABLE RATES.She is life member of Indian Academy of Human Reproduction (IAHR), Indian Society for Assisted Reproduction (ISAR), Federation of Obstetrics and Gynecology Society of India (FOGSI) and Jaipur Obstetrics Gynecology Society (JOGS). She has a number of publications in various journals and presentations at state and National level conferences to her credit.Dr. Namita is also recipient of best paper presentation viz “Diagnosis of Congenital Mullerian anomalies by three dimensional Transvaginal Sonography” awarded at “Kishori” Conference in Jodhpur (2000).

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