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Diet Plan for PCOS

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Polycystic Ovary Syndrome is a common problem for women who reach the child-bearing age. Along with making it difficult to get pregnant, PCOS also causes other issues like skin issues, sudden weight gain, hair loss or growth of extra hair on the face and body. When neglected, it can lead to heart diseases and diabetes. Good exercise and a dedicated PCOS diet plan to lose weight can reduce most symptoms.

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What is PCOS?

A person with PCOS develops cysts on the ovaries, hence the name. This condition also leads to extreme imbalance in hormones. With this, insulin resistance also develops. This means that the body is unable to use insulin, increasing the chances of diabetes.

The earliest symptoms of this condition are irregular periods. If it is hereditary, women should get themselves checked if there is any irregularity in overall health.

PCOS diet plan to lose weight

Following a native diet is always more beneficial. For most women with PCOS, weight loss is the primary target. That makes them follow diets that can actually aggravate PCOS. A good PCOS Indian diet plan will give the body the nutrients that are needed to help control the hormonal imbalance. It also ensures that enough nutrients are available to help reduce the symptoms of PCOS.

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Foods you should include

Before you start your PCOS Indian diet plan, you need to know what role different kinds of foods play. You should know what foods to include and the list of foods to avoid with PCOS. Once you are clear on these you can create your own PCOS diet plan recipes that include foods that are good for you.

Here is what you should include in your diet:

  • Green leafy vegetables: These vegetables have always been known for their role in weight loss diets. In addition to that they are rich in iron, calcium, potassium, magnesium and vitamins K, C, E and B. Vitamin B in particular is very useful if you suffer from PCOS. They help improve the function of your thyroid, the fat metabolism, better hormone balance and also improve fertility. The calcium in these veggies help the ovaries develop, potassium helps with Follicle Stimulation Hormone and the other minerals help treat glucose intolerance.
  • Colored vegetables: These vegetables have very strong antioxidants. This reduces the oxidative stress in those suffering from PCOS.
  • Fruits: The fructose in fruits makes most women with PCOS hesitate to eat them. However, fruits have several minerals, vitamins, poly-nutrients and fibers. So there should be some fruit intake. Choose fruits with a low glycemic index like kiwifruit, limes, strawberries, cantaloupe, guava, pear, oranges, watermelons apples and apricot. You can also have a handful of nuts to neutralize any sugar spike caused by fruit.
  • Healthy fats: It is a myth that PCOS and fats don’t go hand in hand. You need to eat healthy fats that provide essential fatty acids. This includes seeds, olive oil, oily fish, avocado and nuts. They also provide vitamin D and B that are very important to cure symptoms of PCOS.
  • Organic meat: Managing your body weight is important for PCOS. That is why you should include lean meats in your diet. Protein spike metabolism which can help control your weight to quite an extent.
  • Low GI carbs: Avoiding carbs entirely might seem impossible with the PCOS diet plan to get pregnant. However, it is not true. Any carb with a low glycemic index will not break down immediately to cause a sudden surge of sugar. They digest slowly and will give you the energy that you need. Non starchy vegetables, lentils and beans are the best sources.

Foods you should avoid on a PCOS diet

Here is a list of foods to avoid with PCOS:

  • High GI foods like pasta, white rice and starchy vegetables. These foods cause a sudden spike in blood sugar causing insulin release. These foods also affect ovulation.
  • Dairy products should be avoided although they are important for a balanced diet. Dairy products tend to cause an increase in testosterone levels. This is because of a certain protein found in these foods. This will aggravate symptoms of PCOS.
  • Soy products lead to delayed ovulation. This can be very harmful for women with PCOS. They should be avoided especially if you are looking for a good PCOS Indian diet plan to get pregnant.
  • Unhealthy fats, namely saturated fats, trans-fats and hydrogenated fats cause increased estrogen production. This promotes weight gain in women with PCOS. They can also hinder nutrient absorption.
  • Caffeine in general affects fertility in women. It increases the levels of estradiol which is an estrogen hormone. This affects the menstrual cycle and ovulation.
  • Alcohol consumption puts women at a higher risk of developing PCOS. This is because alcohol puts a lot of pressure on the liver. The liver is the main organ when it comes to removing excess estrogen in the body. When the liver works on keeping the alcohol level in check, estrogen levels increase abnormally.
  • Any processed food contains preservatives, chemicals and added flavors. This releases certain hormones in the body that in turn increase insulin levels.

The actual diet

This is a simple diet chart that you can follow. This is a PCOS diet chart vegetarians can also enjoy.
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Early Morning

Cinnamon tea - Diet Plan for PCOS

Cinnamon tea

Lemon and honey tea - Diet Plan for PCOS

Lemon and honey tea

Green Tea - Diet Plan for PCOS

Green Tea

Herbal Tea - Diet Plan for PCOS

Herbal Tea

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Next Meal

Breakfast

Porridge made from oats - Diet Plan for PCOS

Porridge made from oats

Moong dal, ragi or brown rice khichri - Diet Plan for PCOS

Moong dal, ragi or brown rice khichri

Idli - Diet Plan for PCOS

Idli

Wheat Dosa - Diet Plan for PCOS

Wheat Dosa

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Next Meal

Mid-morning Snack

Recommended veggies and fruits - Diet Plan for PCOS

Recommended veggies and fruits

Creamy soups or vegetable soups - Diet Plan for PCOS

Creamy soups or vegetable soups

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Next Meal

Lunch

Brown rice with vegetables - Diet Plan for PCOS

Brown rice with vegetables

Flavored brown rice - Diet Plan for PCOS

Flavored brown rice

2 chapattis - Diet Plan for PCOS

2 chapattis

Dal - Diet Plan for PCOS

Dal

Recommended vegetables - Diet Plan for PCOS

Recommended vegetables

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Evening Snack

Guavas or other fiber rich fruit and vegetables - Diet Plan for PCOS

Guavas or other fiber rich fruit and vegetables

Whole wheat pancakes - Diet Plan for PCOS

Whole wheat pancakes

Fiber biscuits - Diet Plan for PCOS

Fiber biscuits

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Next Meal

Dinner

Wheat upma - Diet Plan for PCOS

Wheat upma

2 chapatis - Diet Plan for PCOS

2 chapatis

Recommended vegetables - Diet Plan for PCOS

Recommended vegetables

Ragi semiya - Diet Plan for PCOS

Ragi semiya

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Important Tips

Do's

  • Reduce salt intake
  • Increase fiber intake
  • Eat at regular intervals
  • Drink at least two liters of water
  • Stay physically active
  • Make sure you get good sleep
Your body needs a personalized diet plan based on your taste buds
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Don'ts

  • Make sure your calories do not increase. Instead, reduce 500 calories per day from your current intake to stimulate weight loss.
  • Do not overlook your menstrual cycle. Any gap that is more than 40 days should be notified to and checked by your gynecologist.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan for PCOS

What's your Gender?
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What's your Objective?
Weight Loss
Weight Gain
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What's your Lifestyle?
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Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
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