7 days Indian Food plan plan for Weight Loss in PCOS / PCOD

18 0
7 Day Indian Diet Plan For Weight Loss For PCOS / PCOD

We know PCOS and its effects very well. There is a wealth of information out there on how to manage your PCOS. But we have the dilemma of what to eat and what not to eat. Let's try to solve our problem. Herewith we have a Weekly Menu / 7 Day Indian Diet Plan for Weight Loss in PCOS / PCOD that you can follow to control PCOS. It's simple, easy and sustainable.

Weight Loss Tips For PCOD / PCOS:

Fat loss is the primary goal to control PCOS. An acceptable percentage of fat in the body helps ensure that all metabolic processes run smoothly. It will also control your hormonal dysfunction. This 7 Day Indian PCOS / PCOD Weight Loss Diet Plan will help you lose your fat weight.

Improve insulin resistance by consuming complex carbohydrates. Add plenty of vegetables and fruits, whole grains, millet, oats, quinoa, etc. Read the Indian Low Carb Diet Plan. It helps to lose 5-6 kg in a month.

High fiber foods reduce fat deposits. It also relieves constipation and helps with weight loss. Add fresh fruits and vegetables, methi seeds, isabgol, or whole grains. Fiber keeps you full longer and helps avoid overeating.

  • Eat a lot of protein:

Appropriate proteins help with the correct utilization of carbohydrates. It also increases our body's metabolism and leads to weight loss. Add high quality proteins like egg whites, chicken, fish, milk and products, soy, legumes, as well as dals. Read a high protein diet plan for weight loss.

  • Emphasis on fat quality:

Reduce your intake of saturated fats like butter, ghee or margarine. Include omega-3 rich fats in your diet. Add flax seeds, olive oil, and avocado to the diet. Use rice bran, canola or peanut oil alternately. Best oils for PCO and thyroid problems.

  • Maintain hormonal balance:

Include foods that are high in antioxidants. These help to reduce body stress and maintain the hormonal balance. It also helps reduce PCOS-induced inflammation in the body. Also include foods that contain phytoestrogens, which help maintain levels of estrogen and progesterone. Contain defatted soy and products, fruits rich in vitamins and minerals, nuts, chia seeds, moringa

  • Avoid water retention in the body:

With PCOS, some women have a problem with water retention. Avoid water retention by eating foods with diuretic properties. Start your day with soaked cumin water or barley water. Getting your body hydrated enough will also help prevent water retention.

7 Day Indian Diet Plan For Weight Loss For PCOS / PCOD

Here is a 7 day Indian diet plan for weight loss in PCOS / PCOD. This diet plan is simple, practical, and therefore easy to follow.

Macronutrient distribution:

Total energy: 1200 kcal

Carbohydrates: 60% – 65% of the total energy – 180 to 195 g

Proteins: 20-25% of total energy – 60-75 g

Fats: 15-17% of total energy – 20-23 g

7 Day Sample Indian Diet Plan For Weight Loss In PCOS / PCOD

Day 1:

Menu quantity ingredients
Early morning
Soaked chia seeds 1 teaspoon Chia seeds
1 cup Warm lemon water
breakfast
Mexican toast with open beans ½ cup Boiled beans (or boiled eggs)
1 slice Whole grain bread / 1 roti
Turmeric milk 1 cup Milk ( Avoid dairy products if you have acne problems)
1 pinch turmeric
morning
Soaked nuts ½ cup Almonds + walnuts + pumpkin seeds
Having lunch
Salad and Vegetable Salad 1 cup Salad / Palak + tomatoes + peppers + onions + carrots
Millet roti 1 no Jowar / Bajra / Ragi flour
Green vegetables 1 cup Lady's finger
boiled sprouts ½ cup Moong
afternoon
Fruit curd 1 cup Quark
½ cup peach
Evening snack
Vegetable Sukha Bhel 1 cup Kurmura + onion + tomato + cucumber
Dinner – 7 p.m.
Green vegetables 1 cup French beans
Vegetable Pulav 1 cup Brown rice
1 cup vegetables
Sambar 1 cup Tur dal + vegetables
Bedtime
Nutmeg milk 1 cup milk
1 pinch Nutmeg powder

Day 2:

Menu quantity ingredients
Early morning
Moringa shot 1 teaspoon Moringa
100 ml Water (warm)
breakfast
Nachni Dosa 1 no Nachni batter
Green chutney 2 tablespoons Coriander + mint
Instant coffee 1 cup milk
1 teaspoon Coffee powder
morning
fruit 1 medium mango
Having lunch
Fry the cabbage 1 cup Cabbage
Multi-grain phulka 2 no wheat flour
Green vegetables 1 cup Tinda / Thorn
Dal 1 cup Moong dal green
afternoon
Buttermilk or 1 cup Quark
chicken soup 100 g chicken
Evening snack
Khakra pizza 1 no Simple khakra
½ cup Bell pepper + onion + tomato
dinner
vegetable soup 1 cup Mix the vegetables
Millet roti 1 no Bajra / Jowar / Ragimehl
Green vegetables 1 cup Turai
Kadhi 1 cup Buttermilk + Besan
Bedtime
Turmeric milk 1 cup milk
1 pinch turmeric

Day 3:

Menu quantity ingredients
Early morning
Soaked jeera water 1 teaspoon Jeera
1 cup Water (warm)
breakfast
Vegetable Poha 1 cup Brown rice poha
Green chutney ¼ cup vegetables
Masala milk 1 cup milk
1 tbsp Milk masala (dried fruits)
morning
Fruit oats & quark 1 cup Quark
1/2 cup granola
1/2 cup Blueberries + mulberries (any fruit)
Or boiled eggs 2 no protein
Having lunch
Sprout salad ½ + ½ cup Sprouts + vegetables
Methi Thepla 2 no Wheat flour + methi leaves
Green vegetables 1 cup Bottle gourd
afternoon
Buttermilk 1 cup Quark
Evening snack
Millet 1 cup Jowar puff pastry / wheat puff pastry
Green tea 1 cup
dinner
Thai curry 1 cup Mix the vegetables
½ cup Coconut milk
Jasmine rice 1 cup Jasmine rice
Grilled eggplant ½ cup aubergine
Bedtime
Herbal milk 1 cup milk
½ inch ginger
2 tablespoons Lemongrass + mint leaves

Day 4:

Menu quantity ingredients
Early morning
Soaked methi seeds 1 teaspoon Methi seeds
1 cup Water (warm)
breakfast
porridge 1 cup milk
2 tablespoons oats
10 grams nuts
morning
fruit 1 medium Apple
Having lunch
Exotic vegetable salad 1 cup Paprika + broccoli + baby corn
Millet roti 1 no Bajra flour
Green vegetables 1 cup pumpkin
Quark 1 cup Quark
afternoon
Green tea 1 cup
Evening snack
Masala Daliya 1 cup Daliya
¼ cup vegetables
dinner
vegetable soup 1 cup Mix the vegetables
Vegetable khichdi 1 ½ cup Rice + dal
Gujarati Kadhi ¼ cup Quark
1 tablespoon Mizzen
Green vegetables 1 cup Bottle gourd / toru / palak / methi
Bedtime
Sol Kadhi 1 cup Coconut milk
1 tablespoon Kokam extract (soaked for 5 – 6 hours)

Day 5:

Menu quantity ingredients
Early morning
Lemon water 1 teaspoon Lemon juice
1 cup Water (warm)
breakfast
Idli 3 no Idli dough
Sambar 1 cup Tur dal + vegetables
Ball coffee 1 teaspoon Coffee powder
1 tablespoon Coconut oil
morning
Sprouts ½ cup Moth beans
Having lunch
Cucumber raita 1 cup Quark
½ cup Grated cucumber
Multi-grain roti 1 no Multigrain flour
Green vegetables 1 cup Chawli / Rajgeera leaves
afternoon
fruit 1 no pear
Evening snack
Moongdal Dhokla 7-10 pieces Moongdal green
Raw mango chutney 2 tablespoons Coriander + Raw Mango + Garlic
dinner
Broccoli and Almond Soup 1 cup Broccoli + 1/8 cup almonds
Whole grain phulka 2 no Whole wheat flour
vegetables 1 cup spinach
Dal 1 cup Tur dal
Bedtime
warm water + lemon
+ Haldi

Day 6:

Menu quantity ingredients
Early morning
Lemon water 1 teaspoon Lemon juice
1 cup Water (warm)
breakfast
Nachni Satva 2 tablespoons Nachni satva
1 cup milk
2 no Events
morning
fruit 150 g Pitaya
Having lunch
Green salad 1 cup Mixed vegetables
Millet roti 1 no Jowar + Bajra flour
Green vegetables 1 cup French beans + coconut
Grilled fish / paneer or 100 g fish
0 or 100 g Paneer
afternoon
Buttermilk 1 cup Quark
Evening snack
Moongdal Dhokla 7-10 pieces Moongdal green
Raw mango chutney 2 tablespoons Coriander + Raw Mango + Garlic
dinner
Broccoli and Almond Soup 1 cup Broccoli + 1/8 cup almonds
Whole grain phulka 2 no Whole wheat flour
vegetables 1 cup spinach
Dal 1 cup Tur dal
Bedtime
Turmeric & Cinnamon Milk 1 cup milk
½ teaspoon Turmeric + a pinch of cinnamon

Day 7:

Menu quantity ingredients
Early morning
Barley water (boiled) 1 teaspoon barley
1 cup water
breakfast
Vegetable upma 2 cup semolina
1 cup vegetables
(Carrot, beans, onion, tomato)
morning
Soaked nuts ¼ cup (20 g) Almonds + walnuts + apricot + dried fig
Having lunch
Peanut salad ¼ cup peanuts
½ cup Onions + tomatoes
rice 1 cup Brown rice
Black Dal 1 cup Urad dal
Buttermilk 1 cup Quark
afternoon
fruit 2 medium plum
Evening snack
Chana Masala 1 cup Boiled black chana
½ cup Onion + tomato
Or chicken and chickpea patty ½ cup of chicken Boiled chicken
¼ cup Boiled chickpeas
dinner
1 bowl meal 1 cup Exotic vegetables
½ cup Cooked spaghetti
¼ cup Diced tofu
½ cup Boiled rajma or chicken or fish or boiled egg
Chia pudding 1 cup Quark
1 teaspoon Chia seeds (soaked in quark in the morning)
Bedtime
warm water with lemon + cinnamon 1 glass

Note:

  • 1 cup = 200 ml
  • You can use 40 g paneer, 100 g chicken / fish, 2 egg whites, 30 g tofu, 150 g quark, 150 ml milk interchangeably

Final grade:

Modified fiber, high antioxidant, low glycemic index, high protein, and adequate fats all help correct PCOS. Reducing insulin resistance, fat deposition, and increasing metabolism are keys to weight loss. Dairy products must be avoided completely if you have acne / pimple issues. If you are interested in a dairy free diet example please comment below and let us know. We are happy to do this if any of you are interested.

Leave a Reply