PCOS- Polycystic Ovarian Syndrome has become more prevalent in recent years in Indian women. It's estimated that approximately 1 in 10 women are affected by PCOS in India (1, 2, 3, 4, 5, 6). Even younger girls around the age of 17-18 years are affected by PCOS. This was not the case, even a decade ago.
So what should you eat if you have PCOS? While it might feel like a lot to deal with PCOS. Choosing the right foods helps many women like you. I have worked with hundreds 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 of a PCOS Indian diet plan for weight loss. However, please consult a Nutritionist to create a personalised diet plan that suits your lifestyle.
Breakfast:
Day 1: A bowl of cooked oats porridge with fruits and nuts or
Day 2: Mixed millet dosa with grated vegetables with chutney
Mid-Morning Snack:
Day 1: A seasonal fruit.
Day 2: You could also have a glass of buttermilk in summer. Buttermilk is an excellent probiotic, which can also improve your gut health.
Lunch:
Day 1: Mixed lentil curry (dal) with rice and sautéed greens. Include different types of vegetables for your lunch. The more colours you eat the more nutrients and anti-oxidants you'd get. This will reduce inflammation and help with weight loss.
Day 2: Rice with channa gravy and vegetables.
Evening Snack:
Day 1: Oats vegetable cutlet or
Day 2: A handful of roasted chickpeas.
Dinner:
Day 1: Spinach and mushroom curry (palak mushroom) with whole-grain roti or rice.
Day 2: 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. Try 5 easy lentil recipes.
Whole Grains: whole wheat, millet, quinoa, brown rice, wild rice, oats, and barley.
Benefits of High Fiber Foods for PCOS:
Fibre-rich foods reduce blood sugar levels (7, 8, 9, 10, 11, 12). It may help in managing insulin resistance. Nearly, one in every 3 women have inulin resistance as an underlying factor for PCOS. A fibre-rich diet also keeps you full.
It might help with weight loss. A recent study shows that a high-fibre diet can reduce BMI. Additionally, it can influence the gut microbiota to produce beneficial compounds (SCFA, 13, 14, 15, 16, 17). These substances can protect against weight gain and insulin resistance (18).
2. Lean Protein Sources:
Health Benefits of Lean Protein:
Eating lean protein can support muscle gain (22, 23, 24, 25). It may also help with weight loss. Most hormones in our body are made from protein. According to the National Institute of Nutrition (26), India's daily protein need is 0.83g/kg body weight (27). 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 (28) and folate. Learn more about how unsaturated fats affect cholesterol levels.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds. Nuts and seeds also give you protein and fibre.
Benefits of Healthy Fats:
Healthy fats support hormone production and balance. This can help manage PCOS symptoms.
Best Diet for PCOS
While no one diet will cure PCOS, some of the diets do help:
1. Anti-Inflammatory Diet:
A highly inflammatory diet can increase the risk of PCOS (33, 34, 35). Our Indian cuisine has plenty of anti-inflammatory foods. These foods reduce inflammation in the body.
Ginger
Berries
Leafy Greens
2. Low-Glycemic Index Diet:
A study reported that a high-carb diet can affect FSH (follicle stimulating hormone, 36). A diet that has low GI, does not cause insulin spikes. This keeps your blood sugar levels stable and prevents weight gain. Some of the 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 they can exacerbate insulin resistance.
2. Exercise Regularly:
When it comes to exercise it's often an all-or-nothing attitude. But even if you spend 20 minutes a day, it can improve 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 making nutritious choices with protein and fiber-rich foods can maintain blood sugar levels.
4. Stress Management:
High-stress levels can make your PCOS symptoms worse. Therefore, practice stress-reduction techniques like yoga, meditation, or deep breathing exercises. This will also manage cortisol levels. Cortisol is the stress hormone. High cortisol levels can also increase insulin in the body. This in turn will increase fat storage and weight gain.
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. Check your hormone profile including luteinizing hormone (LH) and Follicle follicle-stimulating hormone (FSH).
FAQs
What is PCOS?
PCOS is a hormonal issue, in women of childbearing age. More amount of male hormone is produced. This can cause various symptoms in these women like excess facial hair growth (hirsutism), acne, irregular periods, male pattern baldness, skin tags and more. 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 fibre, lean proteins, healthy fats, and low glycemic index foods. Include plenty of vegetables, and whole grains like oats and millet. 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 disease, high blood pressure and diabetes (37).
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 possible.
8. Do Herbal Teas Reverse PCOS?
Many herbal teas and products 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. Check out our article on seed cycling.
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.
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