I think you might have panicked when your doctor told you about your PCOS problem for the first time. It’s sad to mention that around 1 in 10 women worldwide suffer from Polycystic Ovary Syndrome (PCOS), and one of the most frustrating symptoms is weight gain or difficulty losing weight.
But just chill, there is nothing to worry about as it’s not life-threatening, a PCOS diet is all you need. For this reason, by just making some wise decisions and lifestyle modifications you can manage PCOS syndrome effectively.
So, what’s the secret? Research shows that a balanced diet high in fiber and low in refined carbs can help reduce insulin levels which are major cause of weight gain in women with PCOS.
In this blog, we’re going to explore a 7 days vegetarian PCOS diet chart for weight loss that not only helps you lose weight but also empowers you to feel your best.
What Is PCOS And Why Does Diet Matter?
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. In PCOS, the ovaries develop many tiny, fluid-filled sacs. The term “polycystic” means “many cysts.”
These sacs are actually follicles, each containing an immature egg. Because of this, the eggs don’t mature properly and ovulation doesn’t happen.
If you’re dealing with PCOS, you might be familiar with its indicative signs such as
- Irregular periods
- Weight gain
- Acne on the face, chest, and upper back
- Excessive hair growth
- Mood swings that seem to come out of nowhere.
- Amenorrhea (no periods)
- Scalp Hair Loss
- Skin Darkening on the neck, in the groin, and under the breasts
- Sleep Apnoea
These symptoms happen because of an imbalance in hormones like insulin, testosterone, and estrogen.
Medical experts claim that high levels of male hormones prevent the ovaries from naturally producing hormones and egg production. The three key issues that cause PCOS are hormonal imbalance, insulin resistance, and inflammation.
- Hormonal Imbalance: PCOS often causes your body to produce more androgens (male hormones), which can lead to symptoms like acne or hair growth in unusual places.
- Insulin Resistance: This means your body struggles to use insulin effectively, leading to high blood sugar levels and weight gain. In fact, insulin resistance is a significant driver of PCOS symptoms.
- Chronic Inflammation: Ongoing inflammation can worsen symptoms and make your body feel out of sync.
Additionally, in some women, the case is completely hereditary. So, if it runs in your family, that increases your chance of getting it.
But here’s the good news: your diet can be a powerful tool to manage PCOS.
How Can Diet Help?
One of the best things you can do to treat PCOS is to control your insulin levels due to the essential factor that insulin plays in the syndrome.
Additionally, insulin resistance occurs often in PCOS patients. In fact, by the age of 40, more than half of those with PCOS develop diabetes or pre-diabetes. So, the onset of diabetes is strongly impacted by how the body utilizes insulin.
Moreover, the foods you eat directly affect your blood sugar levels, hormones, and inflammation.
Therefore a PCOS friendly diet and nutrition focuses on balancing these factors to help you feel more in control of your symptoms.
- Balances Hormones: Eating the right foods can help regulate insulin levels. This helps in reducing the cascade of hormonal imbalances that cause symptoms.
- Reduces Inflammation: Anti-inflammatory foods like fruits, vegetables, and healthy fats can soothe your body from the inside out.
- Supports Weight Management: Since weight gain can worsen PCOS symptoms you should focus on whole, nutrient-dense foods can help maintain a healthy weight without crash diets.
So, with a PCOS friendly diet, the nutritional goal should be to balance blood sugar levels, manage inflammation, improve gut health, and boost nutrient intake.
The Best PCOS Diet For Weight Loss
In particular, your diet can have an impact on creating the right conditions for your body to heal and achieve stability. Further, we at Fitelo have given you the best 7-day diet chart for weight loss with PCOS.
7 Days Vegetarian PCOS Diet Chart For Weight Loss
Day 1
| INTERVAL | MEALS |
|---|
| Early Morning | 5 Almonds (Soaked), Methi Water |
| Breakfast | Vegetable Poha |
| Mid – Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Brown Rice Biriyani |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Makhane Cucumber Salad |
| Dinner | Tomato Soup |
| Post Dinner | Hot Water |
Day 2
You are on day 2, have a healthy day with interesting foods, for example, seed mixture, Soup, and salad. Also, maintaining proper hydration is important throughout the day.
| INTERVAL | MEALS |
|---|
| Early Morning | Fenugreek Water |
| Breakfast | 1 Onion, Green Chilly Kneaded Roti (No Oil) + Curd Or Mint Chutney |
| Mid – Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Any Veg (No Aloo/Paneer) + Oats Atta Roti (Add 50% Wheat Atta) |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Beetroot Salad |
| Dinner | Mixed Vegetable Soup |
| Post Dinner | Hot Water |
Day 3
Wow! You are on day 3 of the diet. For instance, if you are non-vegetarian and want to replace any of the meals, you can add an egg white sandwich, grilled chicken, or chicken tikka.
| INTERVAL | MEALS |
|---|
| Early Morning | Hot Lemon Water, 5 Almonds (Soaked) |
| Breakfast | Moong Dal Cheela |
| Mid – Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Moong Dal Khichdi |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Makhane Cucumber Salad |
| Dinner | Vegetable Lentil Soup |
| Post Dinner | Hot Water |
Day 4
It’s day 4, keep yourself motivated. In brief, delicious food included in your today’s diet includes gobhi stuffed paratha and beetroot salad. You can also have cooked veggies and oats atta roti.
| INTERVAL | MEALS |
|---|
| Early Morning | Fenugreek Seeds Water |
| Breakfast | Curd Or Mint Chutney+ 1 Mooli Or Gobhi Stuffed Parantha (No Oil) |
| Mid-Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Seasonal Vegetable (No Aloo, Paneer) & Oats Atta Roti |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Beetroot Salad |
| Dinner | Cooked Veggies |
| Post Dinner | Hot Water |
Day 5
You are on day 5 of the diet. Likewise, start your day with hot lemon water, the recipes link is already shared with you. Of course, check the recipe and have a tasty meal.
| INTERVAL | MEALS |
|---|
| Early Morning | Hot Lemon Water, 5 Almonds (Soaked) |
| Breakfast | Hung – Curd Sandwich |
| Mid – Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Namkeen Oats Daliya |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Cucumber Salad |
| Dinner | Oats In Milk |
| Post Dinner | Hot Water |
Day 6
Don’t give up, you have reached day 6 of your PCOS Diet. Take your meals as recommended in 8 intervals, doing so you will be feeling full and stay hydrated. Also, you won’t get the urge to have junk food.
| INTERVAL | MEALS |
|---|
| Early Morning | Ajwain Water |
| Breakfast | Oats In Curd |
| Mid – Morning | Seed Mixture (Pumpkin Seeds, Sesame Seeds, Sunflower, Flax Seeds) |
| Lunch | Veg Daliya |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Cucumber Salad |
| Dinner | Tomato Soup |
| Post Dinner | Hot Water |
Day 7
Finally, Congratulation! You in the last day of the diet. Further, today the interesting part is we have included a cheat meal for you in lunch. Also, you can have any food of your wish.
| INTERVAL | MEALS |
|---|
| Early Morning | Hot Lemon Water, 5 Almonds (Soaked) |
| Breakfast | Curd & Fruit Smoothie Or Oats Cooked In Skimmed Milk |
| Mid – Morning | Any Fruit (Except Mango, Banana, Chikkoo, and Grapes) |
| Lunch | Cheat Meal |
| Post Lunch | Ginger Turmeric Tea, 5 Almonds (Soaked) |
| Evening | Lemon Water |
| Dinner | Repeat Meal 2 |
| Post Dinner | Hot Water |
Want a personalized diet plan that includes your food preferences connect with our dieticians and they will be happy to help you. You can book your consultation through the link below!
Food To Include In A PCOS Diet
According to studies, a certain diet can assist with PCOS symptoms as well as weight reduction. likewise, natural, unprocessed, and high-fiber foods are good for you. Include the following foods in your diet for the best results.
1. Fiber Rich Foods
Fiber is incredibly important for digestion, hormone balance, and blood sugar regulation. A diet high in fiber can also reduce the inflammation that often accompanies PCOS.
So, include high fiber from plants such as whole grains, dry beans, chickpeas, lentils, and other legumes. Furthermore, include green veggies like broccoli, cauliflower, spinach, and kale.
Additionally, they aid in managing weight.
Moreover, pick fruits with lots of fiber and minerals. Especially, fruits with a deep red color, such as cherries, blueberries, blackberries, and purple grapes are great to include in your PCOS diet chart for weight loss.
2. Omega Rich Foods
Salmon, tuna, sardines, and mackerel are some examples of fatty fish with high Omega fatty acid content that is anti-inflammatory. Further, they combat the inflammation that urges the ovaries to increase androgen production. Significantly, they also include vitamin E and fish oil, which support the maintenance of insulin levels.
3. Seeds
Seed cycling in PCOS helps regulate hormone imbalances. To illustrate, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds, and flax seeds are the best seeds to incorporate into your PCOS diet. Moreover, they are loaded with vitamins, minerals, and essential nutrients like iron, which enhances general health.
4. Healthy Fats
Healthy fats are essential for hormone production and reducing inflammation, a common concern for women with PCOS. They also help keep you satisfied between meals and support your overall well-being.
Olive oil, avocados, coconuts, and nuts including pine nuts, walnuts, almonds, and pistachios are examples of healthy fats. Further, they are high in good fats which lower inflammation. However, among these, including walnuts and almonds in the PCOS diet is essential.
Occasionally, you can also add dark chocolate to your diet.
5. Herbs And Spices
Certain herbs and spices are known for their anti-inflammatory properties and can help regulate insulin levels. Incorporating them into your diet adds flavor and additional health benefits.
Further, spices like cinnamon, ginger, and turmeric can be included in your diet. Further, other herbs that can aid with PCOS management include ashwagandha, fenugreek, and basil. Additionally, they control the menstrual cycle and improve women’s fertility.
PCOS Weight Loss Tea Recipe
In addition, it’s very important to balance hormones in PCOS syndrome. Why not try this hormone-balancing tea for weight loss? Therefore, it’s a must include in the PCOS diet chart for weight loss.
Food To Avoid In A PCOS Diet
Now that we’ve covered what to include, let’s take a look at the foods that could trigger or worsen PCOS symptoms. The worst foods for PCOS are those that cause inflammation, which disrupts hormonal balance and raises blood sugar levels. Indeed, avoid these foods for PCOS weight loss.
1. Processed Foods
Further, foods like white rice, candy, bread loaves, potatoes, and pastries are refined carbohydrates that can increase insulin production in our bodies, leading to diabetes.
2. Avoid Caffeinated Drinks In The PCOS diet
Moreover, the hormone imbalance can be made worse by coffee and other caffeinated beverages.
3. Fried Foods
Avoid fried foods or fast foods like pizza and burgers since they contain high levels of trans fat and unhealthy saturated fats, which can cause inflammation and raise the risk of weight gain.
4. Alcohol
Doctors strongly advise against consuming alcohol since it can boost male hormones and interfere with the hormones needed for ovulation. Also, it decreases blood sugar levels, which makes some people gain weight and become nutritionally deficient. Further, also causes increased food cravings.
5. Red Meat
Overeating red meat, such as steaks, pigs, and hamburgers, can lower progesterone levels. Both pregnancy and a regular menstrual cycle require this hormone.
6. Sugary Drinks
In short, carbonated sugar content is high in beverages like soda, fizzy drinks, and energy drinks. Moreover, it changes testosterone levels and raises insulin secretion. Additionally, it might cause mood changes, bloating, and weight gain.
7. Processed Meat
For example, salami, sausages, hot dogs, cured ham and bacon are highly processed meats with high saturated fats and sodium levels. Also, it could result in gaining weight. Further, they may create inflammation, which would mess with the body’s hormonal balance.
8. Dairy Products
In fact, certain compounds found in dairy products promote the development of androgen hormones. In fact, women with PCOS should stay away from milk and dairy products including cheese, sweetened yogurt, and ice cream.
9. Unhealthy Fats
Moreover, saturated fats are included in foods like baked cookies, fried meals, cakes, and butter. Also, it raises the risk of heart disease, diabetes, obesity, and hormone imbalance.
10. Soy
Phytoestrogen is a substance, for example, found in soy-based foods. Besides, it can trick the body into lowering the production of estrogen hormone by imitating the feminine hormone estrogen. It causes hormonal imbalance, which worsens the situation further.
Final Thoughts
- Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age, characterized by cysts in the ovaries and hormonal imbalances.
- Symptoms include irregular periods, weight gain, acne, excessive hair growth, and more. Key causes include hormonal imbalance, insulin resistance, and chronic inflammation.
- Diet plays a crucial role in managing PCOS by regulating insulin levels, reducing inflammation, and promoting healthy weight management.
- A PCOS diet emphasizes high fiber foods (like whole grains, legumes, and leafy greens), omega-rich foods (such as fatty fish), seeds, healthy fats (like olive oil, nuts, and avocados), and anti-inflammatory herbs and spices (like cinnamon, ginger, and turmeric).
- Foods to avoid include processed foods, sugary drinks, fried foods, alcohol, red meat, and dairy products, as they can worsen symptoms and disrupt hormonal balance.
- A balanced diet can help control PCOS symptoms, improve insulin sensitivity, and promote overall health.
Lastly, PCOS might be a part of your life, but it doesn’t define it.
With the right diet and small lifestyle changes, you can reclaim your energy, confidence, and balance. So, start small, stay consistent, and trust the process.
If you feel you need guidance in your PCOS journey, you can connect with our experts and they will be happy to help you. You can book your consultation through the below link.
Inspiring PCOS Transformation with Fitelo
Discover Shevi’s inspiring PCOS transformation journey from Himachal Pradesh! With Fitelo’s personalized plans, she not only achieved weight loss but also successfully managed her PCOS symptoms.
It is time to get fit and healthy!
Frequently Asked Questions
Can I Have PCOS And Not Experience Any Symptoms?
Yes, PCOS in particular can exist without any typical signs. Many individuals don’t even recognize they have the illness until they experience difficulties becoming pregnant or start accumulating weight for unexplained reasons.
How Is Polycystic Ovarian Syndrome Identified?
The majority of the time, a physical examination is all that is required to determine PCOS. Also, they could do an ultrasound or prescribe blood tests to assist with the diagnosis.
Is PCOS Treatable?
To begin with, PCOS cannot be cured but according to an NIH research review, there have been some recent advancements. But there’s nothing to feel worried about you can successfully manage PCOS and live a healthy life.
Does PCOS Increase My Chance Of Developing Other Medical Conditions?
To illustrate, there is evidence that having PCOS increases your chance of developing a number of illnesses, including
- Diabetes
- High blood pressure
- Anxiety and depression
- Cardiovascular Disease
- Endometrial Hyperplasia (a type of uterine cancer)
- Endometrial Cancer
- Also, sleep disorders like sleep apnea
Which Fruits Are Good For PCOS?
Fruits are great to include in a PCOS diet because they are naturally rich in fiber, antioxidants, vitamins, and minerals. Similarly, some fruits good for PCOS are apples, pears, berries, kiwi, watermelon, papaya, cantaloupe, and pomegranate.
Which Morning Drink Is Best For Pcos?
Methi (fenugreek) water or cinnamon water are excellent morning drinks for PCOS as they help balance insulin levels and reduce inflammation. Additionally, they support hormone regulation and can manage weight gain and irregular periods.
Contact Us
Do you have any questions or any insights that you’d like to share? Please write us in the comment section below, we’d love to hear from you.
Moreover, if you are looking for a customized diet plan for better health or want to lose weight with cheat meals you can contact us today.
Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!
Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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