PCOS weight loss meal plan, Created by Women health Dietitian

Are you struggling to lose weight and manage the symptoms of Polycystic Ovary Syndrome (PCOS)? If so, you’re not alone. Many women with PCOS find it difficult to shed pounds and balance hormones, but the good news is that there are steps you can take to improve your health and wellbeing. Our 7-day PCOS diet plan is designed specifically for women with PCOS, and it’s packed with nutritious foods that will help you feel full and satisfied while also promoting weight loss and hormonal balance. So, let’s dive in and discover how you can lose weight and manage your PCOS symptoms with our 7-day diet plan.

What is PCOS?

PCOS is a lifelong health condition that affects hormone levels, contributing to insulin resistance and high androgen levels that affect ovulation, menstruation, fertility, acne and excess facial and body hair growth.

To diagnose PCOS, your health care practitioner will look for signs that you have PCOS, such as a lack of ovulation, high androgen levels and cysts in the ovaries, which may point to a diagnosis, though they will want to rule out other conditions first, according to the National Institutes of Health.

Treatment targets symptoms with medications such as hormonal contraceptive pills, metformin (a blood sugar-regulating medication) and ovulation-inducing medications for fertility. The good news is that nutrition and lifestyle also play an important role in managing PCOS, according to the Academy of Nutrition and Dietetics.

Diet of PCOS

For PCOS diet these things should be include in your diet:

Add high fiber foods to diet

It can help reduce insulin resistance by slowing down digestion and reducing the effect of sugar on the blood. This may be beneficial for people with PCOS. High fiber foods include broccoli, cauliflower, and Brussels sprouts, greens, including red leaf lettuce and arugula, green and red peppers, beans and lentils, almonds, berries, sweet potatoes, winter squash, pumpkin.

Add protein to your every meal

It is very filling and nutritious dietary option for people with PCOS. Protein options for PCOS include Fish, Chicken, and Mutton.

Add anti-inflammatory foods

These foods help to reduce inflammation that is very common in PCOS. These foods include:

tomatoes, kale, spinach, almonds and walnuts, olive oil, fruits, like blueberries and strawberries, fatty fish high in omega-3 fatty acids, like salmon and sardines.

For PCOS diet these things should be avoid:

• Foods high in refined carbohydrates, like white bread and muffins
• Sugary snacks and drinks
• Inflammatory foods, like processed and red meats

PCOS diet Plan

This diet plan covers your carbs, protein, fats in balance way. Each meal has 5 Options.

Breakfast

1. 1 slice brown bread + 2 egg omelette with half cup veggies + 1 slice cheese
2. Overnight soaked oats
3. Chia seed pudding
4. Besan Chilla + 1 cup yogurt
5. Slice sourdough bread + half avocado + 1 slice cheese

Mid meal Snack

1. 1 apple + 1g cinnamon powder
2. 1 apple + 1 tsp peanut butter
3. Strawberry + Dark chocolate
4. 1 cup chia seed water + ½ lemon squeeze in it
5. 1 cup fruit bowl + handful nuts

Lunch

1. 1 small rotti + 1 cup daal + 1 cup salad + 1 kabab
2. ½ cup boiled rice + ½ cup chicken curry + 1 cup salad
3. 100g fish + 1 cup veggies + 1 cup yogurt
4. 1 cup bean salad
5. 1 cup sprouts with olive oil dressing

Evening Snack

1. ½ cup roasted channa
2. 1 cup fox nuts
3. 2-3 cube dark chocolate
4. Chocolate Chia pudding
5. Veggies + Hummus

Dinner  

1. 1 small chapatti + 1 cup low fat curry + ½ cup salad
2. ½ cup biryani + 1 cup salad + ½ cup yogurt
3. Roasted Chicken breast + 1 cup salad
4. 1 cup pasta with chicken and cheese
5. 1 cup chicken broth + 1 slice sourdough bread + 1 slice chicken breast + ½ cup broccoli, Zucchini

Q/A

Which diet is best for PCOS?

Diet that include whole grains such as oatmeal, brown rice and quinoa, non-starchy vegetables such as broccoli, green beans and eggplant, green leafy vegetables such as spinach, kale and collard greens, legumes and pulses such as black beans, kidney beans, chickpeas and lentils, fish and shellfish is best for PCOS. Remember go for balanced diet.

Can I drink milk in PCOS?

It depends on individual needs. You can drink milk in PCOS if it does not cause inflammation, insulin spikes. For women who are lactose intolerant, showing symptoms of insulin spike, abdominal cramping, bloating after drinking milk should avoid it.

Which diet is best for PCOS?

Diet which is rich in protein, healthy fats, Complex carbs and non-starchy veggies is best for PCOS.