PCOS- Polycystic Ovarian Syndrome is becoming more prevalent in recent years in Indian women. In fact, it's estimated that approximately 1 in 10 women are affected by PCOS in India (1).
So what should you eat if you have PCOS? While it might feel like a lot to deal with PCOS. Choosing the right foods help many women like you. I have worked with hundred's of women with PCOS and expert guidance has helped them.
PCOS Indian Diet Plan to Lose Weight: for 2 Days
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 PCOS Indian diet plan for weight loss . However, please consult with a Nutritionist to create a personalized plan that suits your lifestyle.
Breakfast:
A bowl of cooked oats porridge with fruits and nuts or
Mixed millet dosa with grated vegetables with chutney
Mid-Morning Snack:
A small portion of mixed nuts like almonds and walnuts.
You could also have a glass of buttermilk in summers.
Lunch:
Mixed lentil curry (dal) with rice and a side 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.
Rice with channa gravy and vegetables.
Evening Snack:
Oats vegetable cutlet or
A handful of roasted chickpeas.
Dinner:
Spinach and mushroom curry (palak mushroom) with whole-grain roti or rice.
Adai with a cup of mixed vegetable avial.
Best Indian Superfoods 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.
Whole Grains: whole wheat, millets, quinoa, brown rice, wild rice, oats, and barley.
Benefits of High Fiber Foods:
Fiber-rich foods reduce blood sugar levels. It may help in managing insulin resistance, a common issue in PCOS. A fiber-rich diet also keeps you full. It might help with weight loss. A recent study shows that a high fiber-diet can reduce BMI and influence the gut microbiota to produce beneficial compounds (SCFA). These substances, can protect against weight gain and insulin resistance (3).
2. Lean Protein Sources:
Chicken breast
Fish: Salmon, trout, and sardines.
Greek Yogurt- Low-fat Greek yoghurt is a also rich in probiotics (4).
Health Benefits of Lean Protein:
Eating lean protein can support muscle gain (5). It may also help with weight loss. Most hormones in our body are made from protein. According to National Institute of Nutrition (6), Indian's daily protein need is 0.83g/kg body weight (7). So if you weigh 50kg, you need 41.5g of protein every day.
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 (8) and folate. Read our blog to know more on 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 (9).
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.
Best Diet for PCOS
While there is no one diet that will cure PCOS, some of the diets that will help are:
1. Anti-Inflammatory Diet:
A highly inflammatory diet can increase the risk of PCOS (10).Our Indian cuisine has plenty of anti-inflammatory foods. These foods reduce inflammation in the body.
Turmeric
Ginger
Berries
Leafy Greens
2. Low-Glycemic Index Diet:
A study reported that a high carb diet can affect FSH (follicle stimulating hormone, 11). A diet that has low GI, does not cause insulin spikes. This keeps your blood sugar levels stable and prevent weight gain. Some 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 these can exacerbate insulin resistance.
2. Exercise Regularly:
When it comes exercise it's often an all or nothing attitude. But even if you spend 20 minutes a day, it can improv 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 make nutritious choices with protein and fiber rich foods can regularize blood sugar levels.
4. Stress Management:
High stress levels can make your PCOS symptoms worse. Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises. This will also manage cortisol levels.
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. You check your hormone profile including luteinizing hormone (LH) and Follicle Stimulating Hormone (FSH).
FAQs
1.What is PCOS?
PCOS is a hormonal issue, in women of child-bearing age. More amount of male hormone is produced. This can cause various symptoms in these women like excess facial hair growth. Polycystic ovaries mean many small cysts in the ovaries, which can be seen during an ultrasound.
2. How does PCOS affect weight?
One of the symptoms of 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.
4. What should I eat to manage weight with PCOS?
Focus on a balanced diet rich in fiber, lean proteins, healthy fats, and low glycemic index foods. Include plenty of vegetables, whole grains like oats and millets. 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 diseases, high blood pressure and diabetes (2).
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 absolutely possible.
8. Do Herbal Teas Reverse PCOS?
There are many herbal teas and products that 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.
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.
If you are tired of trying different diets to manage PCOS, sign up for our free Mindful eating webinar program to help you understand your hunger and satiety cues better. You can still lose weight and reach your health goals without counting calories.
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