7 days Indian Diet plan for Weight Loss in 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 to smoothly control all metabolic processes. 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 Indian Low Carbohydrate 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, which avoids frequent eating.
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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.
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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.
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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
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Avoid water retention in the body:
With PCOS, some women have a problem with water retention. Avoid water retention by including 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 |
| Multigrain 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 | Cooked 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.
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