PCOS Diet Plan Chart

PCOS Weight Loss Pyramid Step by Step

The PCOS Diet Do's and Don't

Do’s

Focus on foods with a low glycemic load
Fruit: Cherries, grapefruit, apples, pears, berries, bananas
Vegetables: Most vegetables except potatoes
Lean meats and fatty fish (High in omega-3)
Always have good fats or protein with carbs

Don’t

Avoid dairy it raises testosterone levels
Avoid gluten it causes inflammation and is often in high-GI foods
Processed foods will cause a spike in your insulin and should be avoided
Soy is a hormone disruptor and can delay ovulation
PCOS diet support

Sample Vegetarian Plan - PCOD

Seed Rotation For Hormonal Balance

SAMPLE NON VEGETARIAN PLAN

Other Lifestyle Changes

• Lifestyle changes can also help people with PCOS manage the
condition. Research has shown that combining a PCOS diet with physical
activity can lead to the following benefits:
• weight loss
• improved insulin metabolism
• more regular periods
• reduced levels of male hormones and male-pattern hair growth
• lower cholesterol levels

LIFESTYLE CHANGES

1. Regular exercise
2. Yoga
Bhujangasana
Dhanurasana
Paschimottasana
Ardha salambhasana
Salamba sarvangasana
3. Keeping a check on mental health

Natural Treatment for PCOD

1. Amla– Amla can be eaten raw, powdered, or juiced. Women with PCOS are
advised to drink amla juice diluted in warm water in the morning daily. Amla is
power-packed with antioxidants and is a rich source of iron, calcium and
Vitamin C is one of the best fruits for PCOD.

2. Raw organic honey– Add a spoonful of honey along with a few drops of lemon
juice to a glass of warm water. This drink should be had on an empty stomach
early in the morning.

3. Flax seeds – They can be added to smoothies or simply had with a glass of warm
water daily.

4. Methi seeds – Methi seeds can be soaked overnight in water and had the next
morning. A fantastic addition to your Indian diet for PCOD, they can also be
boiled in water, filtered and had after it has been allowed to seep for at least 5 to
6 hours.

5. 1 tsp of Organic Apple Cider Vinegar Raw and Unfiltered (With the Mother) in
a glass of warm water.

FAQ’S

• Can PCOS be cured completely?
There is still no definite cure for PCOS. However, exercise, diet, and certain
medications can eliminate or decrease symptoms of PCOS.

• Are natural sugars safe for women with PCOS?
No, women with PCOS are advised to avoid even the most natural sources of sugar
such as coconut sugar and maple sugar from their PCOS diet plan as they contain
high amounts of fructose.
Stevia is considered a relatively safe sweetener for women suffering from PCOS.
This plant-based sweetener is completely free of glucose and fructose and can be
included as part of the Indian diet plan for PCOD in limited amounts.

• Should fats be eliminated from the PCOD diet completely?
No, fats should not be completely eliminated: they are a vital part of the Indian diet
during PCOD and should be had in appropriate quantities. Trans fats and
hydrogenated fats should, however, be avoided.
Healthy fats to consider in your PCOD diet food chart include avocados, oily fish,
olive oil and unsalted nuts and seeds.

• What are some safe dairy alternatives for women with PCOS?
Lactaid, a type of dairy milk that has lactose removed, is safe for women with PCOS.
Apart from this, soy milk is also a safe alternative.

• Can goods baked with almond or coconut flour be included in the PCOD
diet plan for weight loss?
While almond flour and coconut flour are healthier substitutes for refined white
flour as these flours are made from nuts. Nuts are calorie-dense and should,
therefore, be restricted or had only in limited quantities in your Indian diet for
PCOD,
As a healthier alternative, besan or chickpea flour has a low glycemic index and is,
therefore, safe to include in the diet chart for PCOS patients.

• Can a lack of sleep cause PCOS?
Lack of sleep can definitely aggravate symptoms of PCOS in women. Researchers
found that women who had disturbed or inadequate sleep were at a much higher risk
of having menstrual irregularities and developing insulin resistance.