PCOD Diet Chart for Weight Loss

Women have two ovaries, and each produces eggs alternatively every month. In women suffering from PCOD, this is not the case. It is a condition in which the ovaries produce a lot of immature or partially mature eggs. This eventually turns into cysts. When cysts are formed, it releases large amounts of male hormones. You can see its effects through irregular menstrual cycles, hair loss and abnormal weight gain. Its effect can be highly seen in fertility as well. Even though there is no exact cause, it can happen for various reasons.

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PCOD, or polycystic ovarian disease, is a condition in which multiple cysts develop in a woman's ovary, causing several medical complications. Almost 10% of the world’s women population is suffering from PCOD. Along with irregular periods and other hormonal imbalances, it also affects women's fertility. So, is there a way to manage it? Yes, it can be managed with a proper diet plan for PCOD and regular exercise.

Want to know what diet plan you should follow? How can you lose weight using this plan? We answer all your queries. And guess what? We even give you a sample diet chart. This will make it much easier for you to live a healthy lifestyle.

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Causes of PCOD

The main cause of PCOD is a poor diet and a sedentary lifestyle. Many researchers have supported this. Other causes can be obesity, stress and hormonal imbalance. Women suffering from PCOD find it very difficult to lose weight.

To control it, a properly curated diet plan must be followed. Certain foods should be introduced into the diet, and some need to be avoided. Wondering how diet will affect PCOD?

How does diet affect PCOD?

You can see that PCOD is a lifestyle-related disease. Our food choices play a huge part in our lifestyle. Thus, diet in PCOD contributes a lot to the cause and worsening of the disease.

Consuming foods with high glycaemic index increases the blood sugar in the body. As a result of this, more insulin is released. Gradually, the cells become desensitised and develop insulin resistance. High insulin stimulates the high production of androgens by the ovaries. This, in turn, causes irregular periods and absent ovulation.

Thus, diet and overall lifestyle cause PCOD. In general, including whole foods like pulses, beans, sprouts, etc., in your diet plan will be beneficial. Let us learn more about what you can add to your diet for PCOD problems.

Foods to include in your diet

Primarily foods that are low in the glycaemic index must be included in the diet. Women suffering from PCOD are insulin resistant. Thus, low-GI foods are digested slowly and do not cause insulin to rise as much as those caused by high-GI foods. Food groups that you can include in your everyday nutrition are: -

  • Anti-inflammatory foods- Foods like berries, fatty salmon, leafy greens, etc., may help you to alleviate inflammation-related symptoms.
  • Healthy fats- Not all fats are bad. Fats coming from sources like olive oil, avocado, and coconuts are crucial for a balanced diet.
  • Seeds- Seeds are also a good source of fats and fibre. You can have seeds like flaxseed, chia seed, sesame seed, etc.
  • Fruits- Include at least one portion of fruit in your diet. Examples can be berries, oranges, pears, or any seasonal fruit available.
  • Vegetables- Try to include more fresh and leafy vegetables. Limit the consumption of starchy vegetables like potatoes and tapioca.
  • Pulses- Pulses are a rich source of protein. You can have yellow moong, green moong, channa dal, etc.
  • Cereals- Oats and bran flour are more recommended than wheat flour. You can even have brown rice and multigrain bread.
  • Poultry and fish- Fatty fishes have omega 3, which is a healthy fat. Try limiting the consumption of meat.

These are all the foods that you must add to your diet. However, certain foods have to be avoided or at least minimized.

Foods that PCOD patients should avoid

If you are suffering from PCOD, then you should avoid items that are highly processed or sugary. These foods are, in general, termed unhealthy. They have a huge amount of carbs and are high in glycaemic index. Here are the foods that you must avoid to combat PCOD: -

  • Processed food- Processed and refined food of any sort must be avoided. They contain very little nutritional value and are high in trans fat, sugar, and salt. Example: - processed meats, white bread, biscuits, etc.
  • Fried food- It includes foods like chips, fritters, etc. Fried foods are high in trans fat, saturated fat, and salt. All these contribute to weight gain and worsen the symptoms of PCOD.
  • Carbonated and sugary beverages- Beverages like sodas and energy drinks are sugary and contain non-nutritive calories. Having foods with high sugar content will spike the insulin causing more hormonal imbalances.

You now have a fair idea of what you should consume and what to avoid. You can now make a diet plan of your own. But as promised, here is the sample PCOD diet chart for weight loss. It is a vegetarian diet plan. If you are non-vegetarian, you can replace certain foods with chicken, fish or egg.

Sample Diet chart for PCOD patients

Day

Breakfast

Mid-morning Snack

Lunch

Evening Snack

Dinner

Monday

Poha With Veggies & Fresh Fruits

 

1 Cup Green Gram Sprouts

 

2 Oats or Bran Chapati + ½ Cup Salad + Cabbage Stir Fry

1 Cup Green Tea + 2 Wheat Rusks

Two Whole Wheat Roti + Dal

Tuesday

1 Cup Vegetable Oats or Dalia

1 Portion of Fruit (Like Banana, Chikku, or Mango)

1 Cup Veg Pulao + Soya Chunk Curry + 1 Cup Buttermilk

1 Cup Sprout Salad

2 Roti + Tomato Sabji

Wednesday

1 Vegetable Sandwich in Whole Wheat Bread + 1 Portion of Fruit

½ Cup Boiled Black Chana

1 Cup Rice + ½ Cup Dal+ ½ Cup Palak Subji + ½ Cup Curd

1 Cup Light Tea + 2 Rusk

1 Cup Dalia + ½ Cup Beans Subji

Thursday

2 Methi Paratha + Green Chutney

1 Portion Fruit

½ cup rice + 1 or 2 chapatis + ½ cup kidney beans curry + snake gourd Subji

1 cup boiled Chana + 1 cup light tea

2 Chapati + ½ cup mix vegetable curry

Friday

Vegetable oats Upma + ½ cup low-fat milk

1 cup sprouts salad

1 cup rice + ½ cup soya chunk curry + lady Finger Sabji + 1 small cup low-fat curd

1 portion fruit

2 chapatis + Ridge Gourd Sabji

Saturday

2 Slice whole wheat bread + ½ cup paneer bhurji

1 portion fruit

3 chapatis + ½ cup potato green peas curry + ½ cup curd

1 cup light tea + poha 1 cup

1 cup Vegetable Dalia + ½ cup green beans Subji

Sunday

1 cup mix veg poha + ½ cup low fat milk

1 cup boiled Channa

3 chapatis + ½ cup cluster beans Sabzi + ½ cup soya chunk curry

1 cup tea + 2 biscuits

2 wheat dos + ½ cup bitter gourd Subji

This is just a sample diet chart. Before following any diet, consult your doctor and eat what is best for you. To manage PCOD, a total lifestyle shift is required. Here are some additional tips for dealing with PCOD.

Additional Tips for Weight Loss

  • Eat Small Frequent Meals - Eating in small quantities at small intervals will be beneficial. It will keep the insulin level stable and not cause water retention in the body.
  • Exercise Regularly - Exercising for 30-40 minutes regularly will also help to regulate insulin production. It will also help in relieving stress.
  • Manage Stress - Practice meditation and self-care. Get enough sleep, avoid over-commitment, and make time to relax.

Conclusion

To conclude, we have seen that food and our sedentary lifestyle is the main culprit of PCOD. To manage its effects and symptoms, changing our unhealthy diet is important. Include more whole foods and remove junk foods from your diet. This, along with regular exercise and proper stress management, can do wonders for you.

If you have any other doubts related to diet for PCOD patients or issues related to infertility and its treatment, feel free to contact us at +917862800700 or visit our website for more information Medicover Fertility

Frequently Asked Questions

Which diet is best for PCOD weight loss?

Diet for diabetics is best for PCOD patients. PCOD is caused when the blood sugar is high. The body produces more insulin, and it, in turn, affects the female reproductive system. So, to control PCOD along with weight loss, it is best to have a diet with low glycaemic foods.

Can PCOD be cured by weight loss?

Weight reduction, even by 5% of the current weight, can significantly reduce the symptoms of PCOD. Losing weight will also help in balancing the hormones. There is no exact and permanent cure for this disease.

Which food is avoided in PCOD?

Generally, highly processed and refined food should be avoided. To be precise, avoid the following foods to manage its symptoms; refined carbohydrates, red meats, processed meats, carbonated and sugary drinks, and fried foods.

References