PCOS Diet Chart for Weight Loss: A Diet Plan To Lose Weight And Keep It Off

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PCOS Diet Chart for Weight Loss: A Diet Plan To Lose Weight And Keep It Off

PCOS Diet Chart for Weight Loss: A Diet Plan To Lose Weight And Keep It Off


Fact Checked

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 Diet Chart for Weight Loss:

A 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 diet chart is that your body requires specific nutrients to digest fat more effectively.

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, the women suffering from PCOD may have a 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.

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 

A woman suffering from PCOD must strictly follow a diet rich in fiber and low in carbs and processed foods. So, you should choose the 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 plan is  built around the following concepts: 

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

Sample Indian Vegetarian Diet Plan for PCOS:

Sample Indian Non-Vegetarian Diet Plan for PCOS:

pcos d2 chart

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.

The Importance Of A PCOS Diet Plan For PCOS Patients

People with 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: 

  • Red meat 
  • Starchy vegetables 
  • Sugary foods 
  • Fried foods 
  • Processed and refined grains
  • Vegetable oils 
  • Fruit juices 
  • Dairy 
  • Alcohol 
  • Caffeine.

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!

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 their 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. 
    IVF can sound like a long and complex process; however, it is ideal for women who want to conceive and suffer from PCOS. Also, the cost of the whole process is highly affordable, which is around 60,000 INR to 1,00,000 INR in India. 
  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.

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