An Ultimate PCOD Diet Plan for Weight Loss

PCOD otherwise called as Polycystic Ovarian Disease, is an endocrinal disorder that commonly affects women in their reproductive years. The precise causes of PCOD are unknown but it can be triggered by poor lifestyle, obesity, stress, and so on. Following a balanced and thoughtful diet is one of many helpful approaches to managing this illness. Here, in this blog we will get to know in-detail about PCOD and PCOD Diet Plan for Weight Loss.

Is it crucial to have a PCOD diet plan for weight loss?

Yes, it is very crucial to have a PCOD diet plan for weight loss, particularly for those who have been diagnosed with this condition. The following are a few reasons why it is crucial:

• Insulin Resistance Management 
• Hormonal Balance 
• Improved Fertility 
• Preventing Complications 
• Weight Management

Which doctor should you see for PCOD, and when should you see a doctor?

Most people don't pay attention to the signs of PCOD, and some may not think it's a big deal. But it's very important to consult your doctor if you have any of the following symptoms:

Sudden weight gain particularly in the belly area 

• Excessive bodily hair growth 
• Oily skin and acne 
• Irregular menstrual cycle 
• Discomfort in pelvic area 
• Trouble in getting pregnant

7-Days PCOD Diet Plan for Weight Loss

The recommended caloric intake range for women attempting to lose weight is 1200–1500 calories daily and it can vary based on the quantity and variety of food your intake.  In general, this is a safe way to lose weight, and it can help you lose a substantial amount of weight. Below is a 7-day PCOD diet chart for weight loss. It can be modified based on your doctor’s or dietician’s suggestion. So, make sure to consult your doctor before making any dietary changes.

Sunday 

• Breakfast:  Idly 4Nos + ½ cup sambar / green chutney 1 tablespoon/tomato chutney (250-390Cal) 
• Mid-Meal: 1 cup of sprouts, green gram (200-300Cal) 
• Lunch: Roti 3Nos + ½ cup salad + fish curry (100gm fish) / cabbage subji (400-600Cal) 
• Evening: 1 full portion of fruit (Calorie varies based on the fruit you eat) 
• Dinner: Roti 2Nos / chapati + ½ cup tomato subji (190-280Cal)

Monday

• Breakfast: 2 Slice brown bread +1 slice low-fat cheese + 2 Boiled egg white(210-260Cal) 
• Mid-meal: 1 full portion of fruit (Calorie vary based on the fruit you eat) 
• Lunch: Veg pulao rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk (330-490Cal) 
• Evening: 1 cup light tea+ 2 wheat rusk (150-200Cal) 
• Dinner: 2 roti/ Chapathi+ Ladies finger subji 1/2 cup (280-300Cal)

Tuesday 

• Breakfast: Chapati 3 + 1/2 cup Potato green peas curry(400-450Cal) 
• Mid-Meal: 1/2 cup boiled black channa (135-150Cal) 
• Lunch: 1 cup rice+ 1/2 cup dhal + Palak subji 1/2 cup+ 1/2 cup low fat curd (420–490Cal) 
• Evening: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Dinner: Brocken wheat upma 1 cup+ 1/2 cup green beans subji (200-270Cal)

Wednesday 

• Breakfast: Methi Parata 2+ 1 tbs green chutney (310-415Cal) 
• Mid-meal: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Lunch: 1 cup rice+ chicken curry (150 gm chicken) + 1 cup cucumber salad (515-570Cal) 
• Evening: 1 Cup light tea+ Brown rice flakes poha 1 cup (210-240Cal) 
• Dinner: Wheat dosa 3 + 1/2 cup Bitter guard subji (430-550Cal)

Thursday 

• Breakfast: Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk (190-250Cal) 
• Mid-Meal: Plain Yoghurt with raw vegetables / grilled vegetables -1 cup (150-250Cal) 
• Lunch: 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup (620-670Cal)  
• Evening: 1 cup boiled channa+ light tea 1 cup (300-340Cal) 
• Dinner: 2 Roti/ chapati+ 1/2 cup mix veg curry (280-320Cal)

Friday 

• Breakfast: Mix veg Poha 1 cup+ 1/2 cup low fat milk 
• Mid-Meal: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Lunch: 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry (100g fish) 1/2 cup 
• Evening: 1 cup tea+ + 2 biscuits (Nutrichoice or Digestiva or Oatmeal) (150-200Cal) 
• Dinner: 2 Roti / chapati + Ridge guard subji 1/2 cup (270-290Cal)

Saturday 

• Breakfast: Uthappam 2+ 1 tbs green chutney (310-415Cal) 
• Mid-Meal: 1 cup boiled channa (270-300Cal) 
• Lunch: 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd(460-550Cal) 
• Evening: 1 full portion fruit (Calorie varies based on the fruit you eat) 
• Dinner: Brocken wheat upma 1 cup+ 1/2 cup green beans subji (200-270Cal)

Note:

The calories could vary based on the food you eat along with the portions.

Pro Tips  

• Increase daily water intake. 
• Avoid overeating and consume balanced portions. 
• Engage in regular physical exercises. 
• Consume nutritious, unprocessed foods

Whom to Consult? 

Consult a gynecologist if you are facing or suffering from any PCOD symptoms. You can also consult with specialists in hormone disorders (endocrinologists) or an infertility specialist (reproductive endocrinologists) for any related concerns.

Conclusion 

Efficiently managing PCOD necessitates a well-organized diet plan. Hence, selecting the appropriate food and avoiding consuming those that will exacerbate the condition is crucial. Concentrate on the overall quality of life, hormone balance, and weight management. Additionally, scheduling routine check-ups with your physician is essential to better understanding your body.