Expert-Reviewed PCOS Indian Meal Plan for Weight Loss

Most women are well aware of PCOS (Polycystic Ovary Syndrome), which is a type of hormonal disorder in menstruating women. Weight gain is a common side effect, and managing it with the Indian meal plan can help improve the condition.

PCOS results in several symptoms such as irregular menstrual cycle, chronic inflammation, increased body hair, and other hormonal abnormalities, such as the surge of testosterone. Combining some physical activity and meditation with a perfect PCOS Indian meal plan is the only way to achieve your weight loss targets.

What are the Benefits of Following a PCOS Indian Meal Plan?

Here’s how traditional Indian recipes can help in managing the PCOS Condition:

• Intake of whole grains or veggies with high fiber content is good for maintaining the glycaemic index. The classic Indian ‘Khichdi’ is the best example of this.
• One can also consume foods like curd, idlis, and dosas, which are fermented and rich in probiotics. Such foods support your digestive health and boost the weight loss process.
• Indian recipes also contain various spices and herbs that contain several antioxidants that help in coping with PCOS symptoms.
• Low-calorie foods like roasted chana, wheat puffs, or makhana also accelerate the weight loss process for women dealing with PCOS.

List of Foods Suitable for the Weight Loss Process

– Whole Grains

Intake of whole grains such as brown rice, wheat, ragi, Daliya, Barley, and Oats is a staple in the PCOS Indian diet chart. Their high fiber and complex carb components aid in a better digestion process.

– Pulses

Pulses like chana dal, moong dal, chickpeas, dried beans, and other options also prove helpful in balancing insulin levels and lowering GI levels.

– Lean Proteins

Proteins also play a crucial part in creating a hormonal symphony for people dealing with PCOS. Including protein sources like tofu, egg, curd, fish, skimmed milk, and chicken can also help you get relief from PCOS acne.

– Fresh Veggies

Adding lots of fresh and leafy vegetables such as carrots, beans, bottle guard, and broccoli aids in slowing down the digestion process and dealing with the process of insulin resistance. You can either consume these veggies in the form of salads, stews, or cooked curries for the best of health.

– Fresh Fruits

Intake of fresh fruits such as berries, melons, papaya, pomegranate, apples, and other citrus fruits helps in curbing sweet cravings without compromising health. They are packed with essential antioxidants, minerals, and fibre as well.

– Herbs and Spices

Intake of specific herbs and spices like ginger, turmeric, mint, clove, basil, cinnamon, and fenugreek can also aid in managing PCOS symptoms and offer numerous health benefits.

– Seeds and Nuts

Try to take in a limited quantity of sesame seeds, almonds, walnuts, and flaxseeds in your PCOS diet plan. Enjoying a bowl of fresh fruit with some toppings is also a great idea.

Foods to Not Include in Your PCOS Indian Diet Plan

• Get rid of any refined flours and processed foods available in supermarkets as they have high calorie and sugar content.
• Say ‘No’ to fried foods as they increase the levels of saturated fats, resulting in estrogen production.
• Sweets are also responsible for increasing blood sugar levels and causing a spike in Insulin. It leads to a negative effect on your PCOS management.
• Any kind of vegetable or processed oils is harmful to your health, and it is better to prioritize healthier alternatives like avocado oil, olive oil, ghee, or coconut oil.
• Veggies like Potatoes and processed foods like packaged juices or jams are also not recommended.

Calorie Distribution for the PCOS Diet

It is advisable to consult your nutritionist for an exact distribution of macronutrients in your meals. They can help you frame a perfect diet chart to meet your requirements. Experts recommend a 1200-1300-calorie diet for individuals. It should consist of:

Carbohydrates: 60-65%

Proteins: 20-25%

Fats: 15-18%

Sample Plan for the PCOS Indian Diet

Monday

Breakfast: 1 bowl of Ragi Porridge with 1 Boiled Egg

Snacks: 4-5 Walnuts

Lunch: 1 Cup of brown rice with one bowl of dal and any green leafy vegetable, or one bowl of veggie curry

Evening Snack: A bowl of Pumpkin, sunflower seeds, or a glass of smoothie

Dinner: Sauteed chicken with mixed veggies and a glass of buttermilk.

Tuesday

Breakfast: 1 Millet Dosa with green chutney, along with a cup of tea or coffee without sugar

Snacks: 1 Orange along with flax seeds

Lunch: 1 small bowl of dal with 1 Multigrain roti, 1 cup of vegetables, and salad.

Evening Snack: Tomato soup with a few almonds and one glass of buttermilk.

Dinner: 1 bowl of Kadhi with 1 Millet roti and a few green leafy vegetables

Wednesday

Breakfast: 1 small plate of upma or daliya with lots of vegetables, along with a cup of coffee or tea

Snacks: 1 cup of green tea with a small bowl of any fruit

Lunch: 1 small plate of brown rice pulav along with the vegetable raita

Evening Snacks: 1 Bowl of sprouts bhel along with a glass of apple smoothie

Dinner: 1 Bowl of egg curry/paneer curry with one multigrain roti and curd

Thursday

Breakfast: 2 Idlis with Sambhar and a cup of tea/coffee without sugar

Snacks: 1 small bowl of oats with curd and some fruits

Lunch: 1 Methi Thepla with curd, salad, and a vegetable curry

Evening Snack: boiled egg/ Pumpkin with carrot soup, and some sunflower seeds

Dinner: 1 bowl of brown rice along with mushroom curry and one small bowl of curd with some salad.

Friday

Breakfast: 1 Bowl of Oats Porridge with some toppings of fruits

Snacks: 1 cup of wheat/Jowar puffs with a glass of buttermilk

Lunch: 1 Multigrain Roti with one bowl of dal, one bowl of vegetables, and some salad.

Evening Snack: 1 Bowl of chana masala with a cup of coffee/tea without sugar

Dinner: Okar/Dal Curry with a bowl of brown rice and grilled eggplant

Saturday

Breakfast: Veg Oats Upma along with a cup of tea/coffee

Snacks: 1 Cup of Green Tea with a handful of nuts or almonds

Lunch: 1 Multigrain roti with a bowl of dal, along with 1 cup of mixed vegetables and raita

Evening Snack: Sunflower seeds, one bowl of sprout salad, and a cup of Pumpkin

Dinner: Broccoli almond soup with some sautéed Tofu, Fish, Chicken, and vegetables

Sunday

Breakfast: Vegetable Upma with a Glass of Fresh Fruit Juice

Snacks: 1 boiled egg

Lunch: 1 Bowl of Brown Rice with a cup of Rajma and vegetable raita

Evening Snack: Nuts, Sunflower seeds, buttermilk, and 1 Guava

Dinner: Grilled Paneer/Fish with Spinach Soup and sautéed vegetables

Key Takeaways

Along with a healthy diet and mindful eating practices, complement 150 minutes of intense physical workouts to manage your weight. Stay hydrated and increase intake of green juices as they reduce the PCOS symptoms.

It is not possible to cure PCOS, but you can control its symptoms by keeping the above things in mind. Do not skip consulting a specialist as they are the best ones to guide with the tailored PCOS Indian diet plan.