The 7-Day PCOS diet plan for weight loss is enriched with fiber, proteins, vitamins, minerals, healthy fats, and probiotic foods that help maintain a healthy digestive system and weight loss.
- Early morning drink @ 6:30 am: Fenugreek seed water
- Breakfast @9 am: Vegetable dosa+ chutney/vegetable omelet
- Mid-morning meal @ 11 am: Green smoothie with flaxseeds
- Lunch @ 1 pm: Millet pulao + cucumber raita
- Evening snack @ 4 pm: Puffed rice with vegetables + 1 fruit
- Dinner @ 7 pm: Multigrain roti and methi dal
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Fruits – Fruits are excellent sources of fiber, vitamins, minerals, and antioxidants. Fruits help calm down your sweet cravings and provide you with the satisfaction of eating healthy foods. Include seasonal fruits in the menu and enjoy them as a snack in limited quantities as fruits are high in sugar content.
Vegetables – Vegetables are high-fiber foods that can be added to your healthy meal. Vegetables are fat-free and it slows down digestion and helps in maintaining blood sugar levels. Add more green leafy vegetables, carrots, beans, guard vegetables, mushrooms, ladies’ fingers, and broccoli to your daily meal that aids in weight loss.
Whole grains – Whole grains consist of high fiber and complex carbohydrates. Foods like oats, ragi, jowar, brown rice, barley, and whole wheat digest slowly and get absorbed in the bloodstream causing a gradual increase in blood sugar.
Pulses – Pulses are groups of foods with a low-glycemic index that regulates the insulin levels in the blood. Chickpeas, rajma, moong dal, chana dal, toor dal, split peas, and dried beans serve as a good addition to your meals.
Lean proteins – Lean proteins make you feel full and help in controlling your appetite. Include foods like skinless chicken, turkey, fish, eggs, almonds, lentils, and low-fat dairy in the menu that helps to boost the metabolism and improve control over blood sugar levels.
Nuts and Seeds – Nuts and seeds are high in protein and low in fats that help to lose weight in PCOS conditions. Almonds, walnuts, chia seeds, flax seeds, and sunflower seeds can add variety to your menu and provide you with essential vitamins and minerals.
Table of Contents
What is PCOS – Polycystic Ovary Syndrome?
PCOS is a condition characterized by the abnormal growth of cysts on the outer layer of the ovaries.
Women with PCOS experience hormonal imbalances, irregular/no periods, increased secretion of male hormones, and excess growth of body hair. Weight gain is also an issue faced during this time.
PCOS hinders insulin usage by the body for the conversion of carbohydrates into energy. This causes insulin resistance and blood glucose levels to rise. It is important to make some dietary modifications and changes in lifestyle to reduce the side effects of PCOS.
This 7-Day PCOS diet plan for weight loss contains whole grains, millet, pulses, fruits, vegetables, lean proteins, nuts, and seeds. For your personalized diet plan, consult with our Chief Nutritionist.
Best meal plan for PCOS weight loss
Day 2 of the 7-Day PCOS Diet Plan
- Early morning drink @ 6:30 am: Carrot tomato beetroot smoothie
- Breakfast @9 am: Steel-cut oats bowl with fruits and pumpkin seeds
- Mid-morning meal @ 11 am: Broccoli and barley soup
- Lunch @ 1 pm: Methithepla with vegetable curry
- Evening snack @ 4 pm: A few almonds and 1 boiled egg
- Dinner @ 7 pm: Vegetable poha upma
The meal plan for PCOS weight loss includes highly nutritious foods.
- Don’t skip breakfast to lose weight as skipping breakfast can make you over-eat for the next meal.
- Drink enough water to hydrate yourself and flush out the toxins from the body. Drinking water before a meal reduces your appetite and the quantity of food that you consume.
- Avoid refined carbohydrates and fried foods that are high in carbohydrates and saturated fats.
- Don’t go to sleep immediately after having dinner. Provide ample time for digestion before bedtime. Have your dinner at least 2 hours before sleep to ensure proper absorption and to avoid digestive issues.
- Don’t forget about your exercise routine in the weight loss journey. Exercising boosts metabolism increases calorie expenditure and helps in reducing weight.
- Manage your sleeping patterns and stress levels for efficient weight loss.
Indian Weight loss Diet Plan for PCOS
Day 3 of the 7-Day PCOS Diet Plan
- Early morning drink @ 6:30 am: Green tea
- Breakfast @9 am: Dal khichdi + cucumber salad
- Mid-morning meal @ 11 am: Sweet corn veggie soup
- Lunch @ 1 pm: Brown rice pulav and vegetable raita
- Evening snack @ 4 pm: Apple slices and a few roasted walnuts
- Dinner @ 7 pm: Jowar bajra spring onion roti
The menu for PCOS weight loss includes a variety of options from a vast group of foods. Ovulation can be improved by following a healthy nutritious diet by which menstruation can be made regular and reduce obesity, diabetes, and risks of other lifestyle disorders related to PCOS.
- Include foods that are rich in fiber like vegetables, beans, legumes, millet, and whole grains in the diet plan. These foods consist of anti-inflammatory properties, reduce insulin resistance, and promote your gut health.
- Consume fruits as a whole to get the benefits of the fiber content instead of juicing them as it can remove all the fibers present in the fruits. Do not opt for packaged and sweetened fruit juices.
- Nuts and seeds are great options for protein sources for vegetarians. They are high in protein and healthy fats (Omega-3 fatty acids). Including nuts and seeds for snacks keeps you full reducing the cravings for unhealthy foods.
- Choose foods that contain a low-glycemic index to have control over your blood glucose levels and to prevent a sudden spike in insulin production.
- Consult our expert nutritionists to get a detailed vegetarian diet plan for weight loss and guidance about various foods that are to be included and avoided.
Lose Weight PCOS Diet Food chart
Day 4 of the 7-Day PCOS Diet Plan
- Early morning drink @ 6:30 am: Lemon and mint detox water
- Breakfast @9 am: Brown bread vegetable sandwich
- Mid-morning meal @ 11 am: 1 cup cubed melon with a few almonds
- Lunch @ 1 pm:Veg pulao rice + Eggplant curry+ Butter Milk
- Evening snack @ 4 pm: Sprouts salad
- Dinner @ 7 pm: Whole wheat roti + green peas sabzi
The diet chart for PCOS weight loss includes more proteins and fiber than carbohydrates and fats. Reduce the intake of refined foods to lose more weight.
- Working out with stress can burden you. Enjoy your workout, and focus on the activities you love like badminton, tennis, swimming, or cycling to find the best results.
- Extreme fasting and calorie restrictions can make you feel frustrated and increase the feeling of over-eating and cravings for junk foods. A drop in blood sugar levels during fasting is noticed which may lead to binge eating.
- Nutritional deficiencies can result from calorie restrictions that may put you at risk of health consequences and other illnesses.
- Avoid starchy foods, sweets, desserts, and foods that contain added sugars and oily foods.
Meal Plan to lose Weight with PCOS
The meal plan to lose weight with PCOS consists of high-fiber vegetables, chickpeas, nuts, mushrooms, and millet. The menu plan below combines to form a balanced diet that provides the essential nutrients and helps in maintaining blood glucose levels at a stable stage.
Day 5 of the 7-Day PCOS Diet Plan
- Early morning drink @ 6:30 am: Aloe vera juice
- Breakfast @9 am: Dahlia upma with vegetables
- Mid-morning meal @ 11 am: Boiled channa
- Lunch @ 1 pm: Mushroom curry with brown/millet rice and ½ cup low-fat curd
- Evening snack @ 4 pm: Buttermilk and nuts
- Dinner @ 7 pm: Millet dosa with green chutney.
Menu For PCOS Weight Loss
Day 6 of the 7-Day PCOS Diet Plan
The menu for PCOS weight loss includes fruits and unprocessed foods. Apart from these menus, plan a daily exercise routine for effective weight loss. Don’t force yourself to eat less, instead choose whole foods that are rich in fiber and antioxidants.
- Early morning drink @ 6:30 am: Ashwagandha drink
- Breakfast @9 am: Egg toast with multigrain bread
- Mid-morning meal @ 11 am: Green tea and fruits
- Lunch @ 1 pm: Multigrain roti with dal and vegetable salad
- Evening snack @ 4 pm: Hummus with carrot sticks
- Dinner @ 7 pm: Spinach Dosa with mixed veg curry
Indian 7-Day PCOS Diet Plan For Weight Loss
Day 7 of the 7-Day PCOS Diet Plan
- Early morning drink @ 6:30 am: Cinnamon drink
- Breakfast @9 am: Sprouted Moong dal chilla with tomato chutney
- Mid-morning meal @ 11 am: Peanut/Till seeds chikki
- Lunch @ 1 pm: Millet rice with sambar and stir-fried vegetables
- Evening snack @ 4 pm: Roasted makhana with mint tea
- Dinner @ 7 pm: Chapati with mushroom curry.
PCOS Indian Diet Chart for Weight Loss comprises low carbohydrate foods. The sprouted chillas are high in fiber and keep you full for a long time restricting the intake of other foods. The peanuts and makhana are low in fat and satisfy your cravings and hunger.
FAQs
Which fruits are good for PCOS?
Fruits are rich in antioxidants and fiber with a low-glycemic index. Consumption of fruits satisfies your sweet cravings.
Apples, oranges, melons, guava, banana, papaya, pomegranate, and pineapple are some of the best fruits for PCOS.
Is intermittent fasting good for PCOS?
Intermittent fasting can help PCOS patients to lose weight and gain control over their insulin levels.
Improvement in PCOS symptoms and menstrual cycles can be noticed in women following fasting, but it is not advisable in the long term as it may lead to nutritional deficiencies.
Intermittent fasting also helps in controlling insulin levels and balancing them.
Which diet is best for PCOS weight loss?
A high-fiber diet with adequate proteins and healthy fats is the best diet for PCOS weight loss.
A Mediterranean diet is usually recommended which consists of a wide range of fruits, vegetables, whole grains, millet, healthy fats, and oils that possess anti-inflammatory properties.
The DASH diet prevents the risk of heart diseases that may result due to obesity and other ailments.
How can a vegetarian lose weight with PCOS?
One can find plenty of high-fibrous foods in vegetarian options which are also protein-rich.
Beans, legumes, nuts, and seeds contain more proteins which makes you feel full and reduces the quantity of food consumed.
Moreover, plant foods do not contain any fats, unlike animal foods.
How can a PCOS patient lose weight fast?
Intermittent fasting and dietary changes can help a PCOS patient lose weight faster.
Regular exercise and good sleeping patterns can promote weight loss in PCOS patients.
Limiting processed foods and fried foods makes weight loss faster and easier.
What foods are good for PCOS weight loss?
High-fiber foods like fruits, vegetables, unprocessed grains, seeds, and nuts are good for PCOS weight loss.
High protein intake reduces cravings and increases metabolism.
Healthy fats include olive oil, avocados, and nut butter which reduces hunger and makes you eat fewer calories to aid in weight loss.
Why is it so hard to lose weight with PCOS?
PCOS creates hormonal imbalances, fluctuations in blood sugar levels, and inflammatory problems that can make it hard to lose weight with PCOS.
Losing weight can help women to balance their hormonal levels and insulin resistance.
How can you lose 25 kgs with PCOS?
Limit the intake of foods high in carbohydrates and refined products and increase your protein and fiber intake, consume fermented foods, and healthy fats, and drink plenty of water.
Try intermittent fasting and restrict sugary foods and fried ones.
Exercise regularly and follow a consistent sleeping pattern to lose 25 kgs with PCOS.
How can I lose weight with PCOS in India?
Eat smaller meals at frequent intervals, manage portion size, and fill your plate with more vegetables, whole grains, and fiber-rich foods for a filling meal.
Reduce salt and sugar intake, and choose heart-friendly fats.
Make exercise a daily routine and indulge in cardio workouts and aerobic exercises to lose weight with PCOS in India.
How can I shrink my PCOS belly?
A healthy diet can help to improve hormonal imbalances and get rid of belly fat. Perform exercises that target your belly fat.
Limit your sugar and dairy intake and processed foods that are high in saturated fats and trans fats.
Consume at least 4 servings of vegetables each day to replenish the body with vitamins and minerals.
What foods make PCOS worse?
Foods that are high in hydrogenated and saturated fats, processed foods, fried foods, sugary drinks, desserts, and soy products can make PCOS worse.
Dairy products and foods high in gluten are to be avoided for women with PCOS. Gluten induces inflammation which leads to insulin sensitivity.
Are eggs good for PCOS?
Eggs are protein-rich sources that serve as a great addition to the PCOS menu.
Eggs are highly nutritious and can be included in a variety of forms that improve the symptoms of PCOS.
1-2 eggs can be taken in a day. Watch your intake of eggs if you are at risk of high cholesterol levels.
Is milk good for PCOS?
Milk can be good for PCOS if consumed in limited quantities and in skimmed forms.
High consumption of milk products can rise the risk of insulin resistance as a high intake of milk can cause the body to produce more insulin.
Excess intake of milk can make blood glucose levels rise and stimulate insulin growth factors (IGF).
Is banana good in PCOS?
Bananas are highly nutritious foods that are high in potassium and antioxidants and low in calories. Bananas assist your path of weight loss and help in improving insulin sensitivity.
Bananas provide you with instant energy after a workout and relieve PCOS symptoms.
Banana is a medium glycemic index fruit that does not cause a sudden spike in blood sugar levels. Consume bananas in moderation.
Is chapati good for PCOS?
Chapati made with whole wheat flour adds fiber to the diet which aids in weight loss.
Rotis made from ragi flour, jowar rotis, bajra rotis, and multigrain chapatis are good for PCOS.
Chapatis made from whole wheat flour consist of a low-glycemic index and complex carbohydrates.
It takes more time to digest and to get absorbed in the bloodstream, thus maintaining the release of insulin.
