7 days Indian Diet plan for Weight Loss in PCOS / PCOD ( PDF Download )

Final Up to date on August 20, 2021 | RD, Payal Banka (Registered Dietitian) 13 Comments

We’re so effectively conscious of PCOS and its implications. There’s a sea of knowledge obtainable on the best way to handle your PCOS. But now we have the dilemma of what ought to we eat and whatnot. Allow us to try to remedy our drawback. Hereby now we have per week’s menu / 7 days Indian weight loss plan plan for weight reduction in PCOS / PCOD that you would be able to comply with to manage PCOS. It’s easy, simple, and sustainable.

Weight Loss Suggestions for PCOD / PCOS: 

Fats loss is the first goal to manage PCOS. A suitable percentage of fat within the physique helps handle all metabolic processes to run easily. It’s going to additionally management your hormonal dysfunction. This 7-day Indian weight loss plan plan for weight reduction in PCOS / PCOD  will enable you in shedding your fats weight.

Enhance insulin resistance by incorporating complicated carbohydrates. Embrace a lot of entire greens and fruits, entire grain cereals, millets, oat, quinoa, and so on. Learn Indian Low carb diet plan. It helps in losing 5-6 kgs in a month.

Fiber-rich meals scale back fats deposits. It additionally relieves constipation and aids in weight reduction. Add contemporary vegetables and fruit, methi seeds, isabgol, or entire grains. Fiber retains you full for an extended time frame which helps to keep away from frequent consuming.

• Devour loads of proteins:

Applicable proteins assist in the right utilization of carbohydrates. It additionally will increase our physique’s metabolism and results in weight reduction. Embrace good high quality proteins like egg whites, hen, fish, milk, and merchandise, soy, pulses in addition to dals. Learn a High protein diet plan for weight loss. 

• Emphasis on high quality of fats:

Scale back consumption of saturated fat like butter, ghee, or margarine. Embrace omega 3 wealthy fat within the weight loss plan. Add flaxseeds, olive oil, and avocado to the weight loss plan. Use rice-bran oil, canola oil, or groundnut oil in rotation. Best oils for Pcod and Thyroid problems.

• Preserve hormone stability:

Embrace meals wealthy in antioxidants. These assist to scale back physique stress and preserve hormone stability. It additionally helps scale back PCOS-induced irritation within the physique. Additionally embody meals containing phytoestrogen that can assist preserve estrogen and progesterone ranges. Embrace defatted soy and merchandise, nutritional vitamins and minerals wealthy fruits, nuts, chia seeds, moringa

• Keep away from water retention within the physique:

With PCOS there is a matter of water retention in some females. Keep away from water retention by together with meals which have diuretic properties. Begin your day with soaked cumin seeds water or barley water. Hydrating your physique sufficiently additionally helps in avoiding water retention.

7 days Indian Weight loss program Plan for Weight Loss in PCOS / PCOD

Here’s a 7-day Indian weight loss plan plan for weight reduction in PCOS / PCOD. This weight loss plan plan is straightforward, sensible, and therefore simple to comply with.

Macronutrient distribution:

Complete vitality: 1200 kcals

Carbohydrate: 60 % – 65 % of complete vitality – 180 to 195 gms

Proteins: 20 – 25 % of complete vitality – 60 to 75 gms

Fat: 15 – 17 % of complete vitality – 20 to 23 gms

7 days Pattern Indian Weight loss program Plan for Weight Loss in PCOS / PCOD

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Obtain the 7 days Indian Weight loss program plan for Weight Loss in PCOS PDF .