Welcome to today’s article “PCOD Diet Chart for Weight Loss”.
Polycystic ovary syndrome is an imbalance of PCOS hormones where women start producing a large amount of androgen hormones.
Nowadays, not only fat women but also those who are normal in weight are suffering from PCOS related disorders.
PCOD vs PCOS: What is the difference between the two?
Polycystic Ovarian Disease (PCOD) and Polycystic Ovarian Syndrome (PCOS) are the two most common problems related to the functioning of their ovaries and their hormones in some of the health problems women face.
PCOD and PCOS are sometimes used interchangeably, but there are some differences between them. While two ovaries are responsible for egg production every month in women, they also produce female and male hormones (in small quantities).
Causes of PCOD
- Stress
- hormone imbalance
- side effects of a disease
- junk food
- less active lifestyle
- decreased immunity
- early detection of a disease during regular body check-ups
Symptoms of PCOD
- Stress
- excessive acne
- Feeling hungry every 1 to 2 hours
- Dizziness
- low blood sugar
- abnormal hair growth
- infertility
- difficulty in losing weight
This hormonal disturbance also causes irregular periods, hair growth on the face and body like men; This is called Hirsutism and can also promote diabetes and heart diseases in the long run.
Weight loss and PCOS
Perhaps you too have a question in mind about the relationship between overweight and PCOS. Along with being overweight, body fat also increases which hinders insulin absorption.
Insulin resistance increases in PCOS. Therefore, in the case of PCOS or PCOD, doctors recommend you to take diabetes medicines.
So in this article, we will not only talk about weight loss but our aim is to reduce body fat so that the hormone system can come back in balance.
Indian weight loss diet chart for male
How to reduce body fat in pcos and pcod ?
- consult a doctor.
- follow pcod diet plan for weight loss.
- exercise regularly.
Medical Assistance
The first step to balancing the hormone cycle should be to start taking estrogen medicine or birth control pills. It is suggested to take Metformin to correct insulin action.
Metformin is capable of losing weight by reducing body fat, but it is very important to consult your doctor before taking any medicines.
Nutritious Food
Food should be one that has a positive effect on hormones as well as weight loss and improves insulin resistance.
It is advisable to take a moderate amount of complex carbohydrates, high quantity of protein and a little healthy fat. Include whole grains, millets, fiber fruits and vegetables, sprouts, egg whites, chicken, fish, low-fat milk, and omega 3 rich foods in your diet.
PCOD/PCOS – Indian diet plan/menu for weight loss
- (Millets) Use Millets
Start eating bajra flour or any other multigrain flour instead of wheat flour, as high fiber flour fills the stomach well while you eat less quantity in it. Also include quinoa and other peeled cereals in your diet, which reduces weight and especially reduces body fat.
- Be sure to take fruit:
You must eat 1-2 fruits per day. After eating sweet fruits, the craving for sweets is negligible. In addition, the fiber present in the fruits indicates a full stomach and can be eaten during the small appetite in the middle of the meal. This keeps the stomach full without gaining weight.
Avoid any kind of fruit juice as it is very high in simple sugar which increases weight and serum cholesterol.
- Drink soup:
Green salad and vegetable soup increases the amount of fiber in food and reduce glucose rapidly, helping to control serum cholesterol. It is helpful in losing weight.
- Milk and diary products:
Include food items made from low-fat milk in the diet. Including low-fat milk products, egg white, pulses and oilseeds in the diet increase the amount of protein that controls blood sugar. This makes hormones work properly and the weight loss process begins and the Ovulation Cycle becomes regular. Women who have acne and pimples should be kept away from milk and milk products for some time.
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- Cinnamon:
Taking cinnamon with lukewarm water before going to bed at night makes the body ready to throw out all the toxins. Adding cinnamon to water increases its antioxidant properties. Cinnamon also improves insulin sensitivity and reduces insulin resistance.
- Don’t stay hungry:
Do not skip any food (Meal) during the day. When you skip a single meal, you give the body fat a chance to grow instead of losing weight. Eat five to six small meals every day. This leads to low blood sugar secretion and does not suddenly increase insulin in the body, thereby reducing insulin resistance. Nowadays, intermittent fasting is being used extensively. Do you follow the fasting method of 16:8 from the beginning, or eat all three meals.
- Green tea:
Green tea keeps you stress-free and helps in reducing cholesterol by regularising the metabolism of the body and removing the dirt accumulated in the body.
- Green juice :
Green juice, if consumed on an empty stomach in the morning, quickly flushes out the stubborn toxins accumulated in the body, which works to heal inflammatory damage in antioxidant-rich juice blood cells and the ovary.
- Exercise:
Exercising on an empty stomach speeds up the fat accumulated in the body and converts it into energy, which also reduces insulin resistance and can lead to weight loss.
weight loss diet plan for Indian
- Rice bran oil
Rice Bran Oil: This oil reduces the pressure on blood cells by reducing both lubrication accumulation and stress, thereby reducing weight loss. In addition, olive oil can also be used for cooking or by changing different types of oils.
PCOD diet chart for weight loss
| Empty stomach in the morning | 1 glass green juice (bottle gourd, mint, cucumber, ginger, lemon) |
| Exercise | 45 minutes of walk or other workouts |
| Breakfast | 1 jowar roti+1 cup green vegetable or 1 cup wheat upma (masala porridge) or 1 cup vegetable oats upma |
| Mid-morning | 1 cup green tea+1 fruit (except banana, Chikoo, citrus) |
| Lunch | 1 cup green salad+ 2-3 chapatis or 1 cup brown rice vegetable casserole+ 1 cup lentil or chicken gravy(50 gm chicken)+1.5 bowl of vegetables+ 1 bowl yogurt |
| Mid-afternoon | 1 glass lassi or 2 egg white |
| Evening Snacks | 1 cup sprouts and salad or 1 fruit+ 2 -4 walnuts |
| Late Evening | 1 cup vegetable soup (any vegetable) |
| dinner | 1 cup quinoa salad+2 medium-sized millet bread or 1 bowl brown rice+1 bowl of dal+1 bowl vegetable |
| before bedtime | 1 glass lukewarm water+cinnamon |
How to lose weight in PCOD?
Regular exercise:
Now you know how to lose weight in PCOD by changing your diet, remember that it is also very important to exercise regularly.
Your main objective here is not just to lose bodyweight but also to lose body fat.
Research conducted by dieticians has shown that women suffering from PCOS performed 3 hours of aerobic exercise in 1 week, doing so continuously for 12 weeks improved their insulin sensitivity, cholesterol, and body fat levels very rapidly.
Cardio Workout
Exercises like walking, jogging, cycling, dancing, rope jumping in which you breathe and exhale fast are called cardio workouts. Cardio exercises work all over the body without targeting a single organ. It is advisable to do cardio exercises of 5 days – 30 to 45 minutes in 1 week. In the first 20 minutes of cardio exercise, the body uses carbohydrates and proteins for energy. After 20 minutes in a row, when you are exercising, your body begins to break down the stored fat, which actually reduces body fat.
Very fast cardio walkouts such as CrossFit training, Pilates, and Zumba also give the same results in reducing body fat. You can do 20-30 minutes 4-5 times a week.
Yoga
Yoga asanas control the right amount of hormones in the body, also reduce weight and stress. pcos is especially advised to control vakrasana, gomukhasana, ardhamatyasendrasana, sethubandha asana, balasana, vajrasana, and halasana. They keep all hormones in balance.
Other benefits of exercising
Weight loss, Endorphin hormone release (Happiness hormones). It helps in maintaining the balance of hormones in the body by reducing stress in the person. Improvement in fertility – It helps in conceiving.
Exercising speeds up blood flow, reducing acne.
Conclusion
PCOS is not a disease to be treated, it is a problem of hormones caused by a poor lifestyle. Whenever we eat and drink something, we are either adding to the problem or fighting it. So take the right food to reduce fat to get rid of PCOS. PCOD diet plan, exercises and medication can all come together to win you the battle with Polycystic ovarian syndrome.
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This can be ascertained only if a variety of tests are conducted after consulting a doctor.
It can mostly occur to girls or women between the ages of 20 and 40.
Include moderate exercise such as brisk walking, jogging, cycling or swimming to help deal with PCOS symptoms.
One of the best and most effective natural remedies for PCOD is to follow a balanced diet plan. You should eat foods that increase good gut bacteria and low blood sugar by giving enough strength to the body.
There is no cure for polycystic ovarian disease!! It can only be controlled by lifestyle management.
