How To Manage PCOD-PCOS Naturally – Diet, Exercise & More

PCOD-PCOS are common yet often misunderstood conditions affecting many Indian women. You are not alone if you have been battling hormonal imbalances, unexplained weight gain, or erratic menstrual cycle. Related but distinct ailments are polycystic ovarian disease (PCOD) and polycystic ovary syndrome (PCOS), and their proper management may significantly affect your health.

Weight loss is one of the most difficult issues women with PCOD and PCOS have to tackle. Metabolism slowed by hormonal imbalances can impede weight loss.

Research suggests that even a 5-10% weight loss can significantly improve symptoms, restore hormonal balance, and reduce complications like diabetes. The best course of action combines medical advice, stress control, working out, and diet.

Don’t mind if you have grown weary of trying many diets without success. First comes grasping your condition; then comes effective management. We will discuss in this blog the main distinctions between PCOS and PCOD, their symptoms, and practical techniques to naturally control them, including effective weight loss approaches. Let us start the journey!

Understanding PCOD And PCOS

Although polycystic ovary disease (PCOD) and polycystic ovary syndrome (PCOS) are two terms frequently interchangeable, they each denote different disorders influencing women´s reproductive health. Effective management depends on an awareness of what sets them apart.

PCOD (Polycystic Ovarian Disease): According to UNICEF, PCOD is a frequent condition in which the ovaries release immature or partially mature eggs, causing many cysts to form. This might cause imbalanced hormone levels and enlarged ovaries, especially an elevation in androgens (male hormones).

Some signs are weight increase, inconsistent menstrual periods, acne, and excess hair growth. Notwithstanding these difficulties, PCOD is usually viewed as less serious and may usually be controlled by means of lifestyle changes such as a balanced diet and daily physical activity.

PCOS (Polycystic Ovary Syndrome): It is a more severe endocrine disorder that affects fewer women but has more wide-ranging ramifications. Its hormonal imbalances affect the ovaries as well as metabolic and general well-being systemically.

According to the Cleveland Clinic, You may have a higher chance of getting PCOS if you are obese or if other people in your biological family have PCOS.

More extreme signs, including significant weight gain, insulin resistance, greater type 2 diabetes risk, and fertility problems, are seen in women with PCOS. Polycystic ovarian syndrome (PCOS) management usually calls for a holistic method that combines lifestyle modifications and medical treatments.

Key Differences:

• PCOD is more prevalent and affects a higher proportion of women worldwide; PCOS is less prevalent but more serious.
  
• PCOD is regarded as a less serious illness and is usually treated with lifestyle adjustments. Contrastingly, PCOS is a metabolic disorder with greater health risks that call for a multilayered therapeutic strategy.
  
• Though both disorders can influence fertility, PCOS has a straight and strong effect, typically causing problems in becoming pregnant. Try the PCOS diet plan from Fitelo, which can help you.

Women suffering symptoms linked to these disorders must understand these distinctions. Early identification and individualized treatment plans can greatly improve health results and quality of life.

You should see a health specialist for thorough assessment and control if you think you show signs of either PCOD or PCOS.

Also, Read PCOD vs PCOS: Know The Difference And Cure It Naturally!

Common Symptoms: PCOD-PCOS

Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disorder (PCOD) share several common symptoms due to hormonal imbalances affecting ovarian function. These symptoms can vary in intensity among individuals but often include:

• Irregular Menstrual Cycles: Women may experience infrequent, prolonged, or missed or irregular periods, indicating disrupted ovulation.
• Excess Androgen Levels: Elevated male hormones can lead to physical signs such as increased facial and body hair (hirsutism), severe acne, and male-pattern baldness.
• Ovarian cysts: Multiple small fluid-filled sacs may develop in the ovaries, which are detectable through ultrasound imaging.
• Weight Gain: According to the National Library Of Medicine, many women with PCOS or PCOD struggle with weight gain or find it challenging to lose weight, often linked to insulin resistance.
• Insulin Resistance: A significant number of affected women exhibit insulin resistance, increasing the risk of developing type 2 diabetes.
• Fertility Issues: Irregular ovulation can lead to difficulties in conceiving, making PCOS a leading cause of infertility.
• Mood Changes: Research says that hormonal fluctuations may contribute to mood swings, anxiety, and depression.

Recognizing these common PCOS/ PCOD symptoms is crucial for early diagnosis and management of PCOS and PCOD. If you experience any of these signs, consulting a healthcare provider is advisable for appropriate evaluation and treatment.

What Causes PCOD And PCOS?

Although their exact origins are not entirely known, they are thought to arise from a mix of genetic, hormonal, environmental, and lifestyle elements. Here are a few main ones:

• Hormonal Imbalance:  Androgens, or male hormones, cause disturbance of ovulation and, therefore, irregular menses. Managing PCOS and PCOD needs to attain this balance first.
• Insulin Resistance: High insulin levels can set off high androgen output, therefore aggravating symptoms.
• Genetics: Having PCOS/PCOD in the family raises the chances of getting the illness.
• Inflammation: Insulin resistance and hormonal imbalances are connected with chronic low-grade inflammation. According to research, women with PCOD or PCOS tend to have higher levels of inflammatory markers, such as C-reactive protein (CRP), which can contribute to increased androgen production.
• Lifestyle Elements: Poor diet, insufficient activity, stress, and obesity all add to hormonal imbalances.
• Environmental Factors:  Exposure to endocrine-disrupting chemicals (EDCs) like BPA, pesticides, and pollutants can interfere with hormonal balance and may increase the risk of developing PCOS.

Centers For Disease Control says that insulin resistance is a main factor in PCOS. More than half of women with PCOS develop type 2 diabetes by age 40. Better symptom control results from managing diet, exercise, stress, and exposure to harmful toxins.

How PCOD and PCOS Affect Fertility?

PCOS and PCOD both involve hormonal imbalances that can disrupt reproductive health, but PCOS has a more significant impact on fertility than PCOD.

1. Irregular Ovulation or Anovulation

• PCOS: Women often experience anovulation (no ovulation) due to high androgen and insulin resistance, making conception difficult.
  
• PCOD: Ovulation may still occur, although irregularly. Women with PCOD can conceive naturally with minimal medical intervention.

According to BMC Medicine, 70-80% of women with PCOS experience ovulatory dysfunction, compared to fewer cases in PCOD.

2. Hormonal Imbalances

• PCOS: Causes a more severe hormonal imbalance, leading to high testosterone, insulin resistance, and disrupted egg development.
  
• PCOD: Hormonal fluctuations are milder, and the ovaries still release eggs periodically, so natural conception is more likely.

3. Poor Egg Quality & Endometrial Issues

• PCOS: Insulin resistance and excess androgens reduce egg quality, increasing the risk of miscarriage and implantation failure.
  
• PCOD: Since ovulation occurs more regularly, egg quality is generally better than in PCOS, and fertility is less affected.

4. Increased Risk of Miscarriage

• PCOS: Women have a 30-50% higher miscarriage rate due to poor egg quality and hormonal imbalances.
  
• PCOD: The miscarriage risk is lower than in PCOS, as metabolic disturbances are not as severe.

According to the National Library Of Medicine, PCOS is responsible for 90-95% of anovulatory infertility cases.

Note:

• PCOD women can still conceive naturally with minor lifestyle changes.
  
• PCOS women may require medical treatment to improve ovulation and fertility.
  
• You can also check out this Luteal Phase Calculator by Fitelo to identify potential fertility issues and track your menstrual cycle more effectively.

Both conditions can be managed with a healthy diet, weight management, and medical interventions like ovulation-inducing drugs or IVF if necessary.

Losing Weight With PCOS: 5 Science-Backed Tips!

PCOS weight loss is one of the most important aspects of treating this disease. Also, if you want to lose weight quickly and effectively, here are 5 tips that will help you:

1. Reduce Your Sugar Intake

One of the most effective ways to manage PCOS and promote weight loss is to reduce sugar intake. High sugar consumption contributes to insulin resistance, which is a key driver of weight gain in PCOS.

• Studies indicate that women with PCOS often have higher insulin levels, making them prone to weight gain and difficulty burning fat.
• Consuming excess fructose (a type of sugar in processed foods) can increase abdominal or belly fat and metabolic disorders.
• Cutting down on sugary beverages, refined carbs, and processed foods can help improve insulin sensitivity and reduce fat accumulation.

2. Choose Low-Glycemic and Whole-Carb Foods

Lowering the glycemic load (GL) of your meals is essential for PCOS weight loss. High GL foods spike blood sugar levels, increasing insulin production and fat storage. What helps?

• Choose slow-digesting, low-GI (glycemic index) foods like whole grains, legumes, quinoa, and sweet potatoes.
• A study published by the National Institutes Of Health found that a low-GI diet improves insulin sensitivity and promotes weight loss in women with PCOS. (Study Link)
• Avoid processed carbs that claim to be “low-GI” but may still contain fructose and other hidden sugars.

3. Consume Healthy Fats

Despite common misconceptions, eating healthy fats for weight loss can support weight loss, balance hormones, and improve insulin sensitivity in women with PCOS.

• Good sources of healthy fats: Avocados, olive oil, nuts, seeds, and fatty fish.
• According to a study, medium-chain triglycerides (MCTs) in coconut oil have been linked to increased fat-burning and reduced belly fat.
• Omega-3 fatty acids from fish like salmon and mackerel reduce inflammation and support hormonal balance, aiding weight loss.

4. Prioritize Protein Intake

Protein plays a key role in weight loss by reducing hunger, boosting metabolism, and helping maintain muscle mass.

• According to the American Heart Association, a high-protein diet has been shown to improve satiety and reduce overall calorie intake.
• Best sources of protein for PCOS: Eggs, chicken, fish, Greek yogurt, paneer, lentils, and nuts.
• Including protein in every meal helps stabilize blood sugar levels and supports sustainable weight loss.

5. Eat High-Fiber Foods

Fiber is essential for gut health, insulin sensitivity, and reducing cravings. Women with PCOS tend to consume less fiber, which may contribute to weight gain.

• A Clinical Trial Article suggests that increased fiber intake improves insulin resistance and helps manage PCOS-related weight issues.
• The best fiber-rich foods are leafy greens, cruciferous vegetables, flaxseeds, chia seeds, berries, and whole grains.

Losing weight with PCOS may require extra effort, but with the right approach, it is achievable. By focusing on reducing sugar intake, eating low-GI foods, including healthy fats, prioritizing protein, and increasing fiber, you can take control of your health and manage PCOS effectively.

Sample Meal Plan for PCOS

This is a sample meal plan, especially designed if you are wondering how to lose weight with PCOS. We are providing this meal plan only for 3 meals but depending on your need we can even create a customized diet plan. This meal plan is based on the recommendations described earlier in this blog. Overall, it’s lower in carbs.

Please Note: Before starting this meal, consult with your dietitian and doctor.

Days	Breakfast (8:00-9:00 AM)	Lunch (1:00-2:00PM)	Dinner (8:00-9:00PM)
Monday	Poha	Dal Chawal	Upma/ Moong Dal Chila
Tuesday	Tomato and Apple Salad	Seasonal Vegetable With 2 Rotis	1 Bowl of Rajma Rice with Salad
Wednesday	Vegetable Oats Bowl	Fruit Salad/ Cucumber salad with veggies (sauté)	2-Idli and 1 Bowl of Sambhar
Thursday	Poha/ Scrambled eggs	Mixed Bean Salad	Brown Rice Pulao with Vegetable Raita
Friday	Vegetable Daliya	1 bowl of Dal and 2 Roti	Okra or Bhindi Sabzi With 2 Roti
Saturday	Water based Oats Bowl (can add fruits)	1 Cup of Legumes and Sprout Chat	Channa Dal Curry With 2 Roti
Sunday	Vegetable Daliya	Moong Dal Khichdi	Any Seasonal Vegetable with Roti

Note: This is a sample diet chart for PCOS. To get a personalized diet plan to manage PCOD-PCOS for you, connect with our expert dietitians today!

Best Treatment Options For PCOD And PCOS

So, let’s move on to how to treat PCOS and PCOD naturally and with treatments. Here are the ways you can manage these conditions:

1. Lifestyle Modifications (First-Line Treatment)

• Healthy Diet: A low-glycemic, high-fiber diet with balanced proteins and healthy fats helps manage insulin resistance and hormonal imbalances. Try a PCOD diet plan to manage it.
  
• Regular Exercise: Strength training and aerobic exercises improve metabolism, reduce insulin resistance, and aid in weight management.
  
• Weight Management: Even a 5-10% weight loss can improve symptoms and restore ovulation.

2. Medications For Symptom Management

• Oral Contraceptives: Birth control pills help regulate menstrual cycles and reduce androgen-related symptoms like acne and excess hair growth. According to PCOS Awareness Association, these pills help regulate menstrual cycles and reduce excessive androgens.
  
• Insulin-Sensitizing Drugs: Metformin improves insulin resistance and helps with weight loss and ovulation. Read the blog “Metformin for PCOS weight loss” to know more about this.
  
• Anti-Androgen Medications: Spironolactone reduces excess hair growth, acne, and scalp hair thinning.
  
• Ovulation-Inducing Medications: Clomiphene citrate or letrozole are prescribed for women trying to conceive. If you are undergoing clomid treatment for fertility, check out this clomid ovulation calculator by Fitelo.
  

3. Natural & Alternative Therapies

• Ayurveda & Herbal Supplements: Herbs like cinnamon, ashwagandha, shatavari, and spearmint tea may help regulate hormones.
  
• Acupuncture & Yoga: Studies by the National Library of Medicine suggest that acupuncture and yoga can help reduce stress, balance hormones, and improve menstrual cycles.

4. Medical Procedures (For Severe Cases)

• Laparoscopic Ovarian Drilling (LOD): In some PCOS cases, surgery may be recommended to improve ovulation.
  
• IVF & Fertility Treatments: Assisted reproductive technologies may be needed for women struggling to conceive.

Managing PCOD-PCOS requires a holistic approach, combining lifestyle modifications, medications, and medical interventions when necessary.

Consulting a health specialist and a registered dietitian is essential to developing a personalized treatment plan. With proper management, women with PCOD/PCOS can regulate their menstrual cycles, improve fertility, and maintain overall health.

Exercise And Yoga For PCOD-PCOS Management

Regular physical activity or a home workout plan plays a crucial role in managing PCOD-PCOS by improving insulin sensitivity, balancing hormones, reducing stress, and aiding weight management. A combination of strength training, cardio, and yoga offers the best results.

Best Exercises for PCOD-PCOS

Several studies have examined the impact of exercise interventions on reproductive function, with results indicating improvements in menstrual and/or ovulation frequency following exercise.

• Strength Training: Weight lifting, resistance band exercises, and bodyweight workouts improve metabolism and reduce insulin resistance.
• Cardio Workouts: Brisk walking, cycling, swimming, or running help burn calories and improve heart health.
• High-Intensity Interval Training (HIIT): Short bursts of intense exercises boost metabolism and improve insulin sensitivity.
• Low-Impact Exercises: Pilates and functional training reduce stress and improve flexibility without overburdening the body.

You can also enroll in Fitelo’s Personal Training Program for 1:1 sessions with our expert instructors and get the best guidance and results!

Best Yoga Poses for PCOD-PCOS

Check out some amazing poses of yoga for PCOS and hormonal imbalance that can help you manage the condition naturally:

• Surya Namaskar (Sun Salutation): Improves blood circulation and hormonal balance.
• Bhujangasana (Cobra Pose): Stimulates the ovaries and reduces stress.
• Dhanurasana (Bow Pose): Helps regulate menstrual cycles.
• Baddha Konasana (Butterfly Pose): Improves reproductive health.
• Setu Bandhasana (Bridge Pose): Supports thyroid function and hormone regulation.

Apart from these asanas, you can also try fertility yoga for PCOS to increase the chances of conception.

A Word From Fitelo On How To Lose Weight With PCOS

Losing weight with PCOS is a challenging task because of insulin resistance and imbalanced sex hormones. But it is certainly possible if we follow the recommended diet and remain on it to keep this disorder in line.

Here are the key takeaways:

• Understanding PCOD and PCOS: PCOD (Polycystic Ovarian Disease) and PCOS (Polycystic Ovary Syndrome) are often confused but differ in severity. PCOD causes and treatment are manageable with lifestyle changes, while PCOS is a hormonal disorder linked to insulin resistance, affecting metabolism and fertility.
  
• Common Symptoms of PCOD and PCOS: Symptoms include irregular periods, weight gain, acne, excess hair growth, and mood swings due to hormonal imbalances. Many women also experience insulin resistance, making weight loss challenging and increasing the risk of diabetes and fertility issues.
  
• What Causes PCOD and PCOS?: While the exact cause is unknown, factors like genetics, insulin resistance, chronic inflammation, and lifestyle choices contribute. Insulin resistance is a key driver, as it increases androgen levels, leading to weight gain and menstrual irregularities.
  
• How PCOD and PCOS Affect Fertility: PCOS impacts fertility more severely due to anovulation and poor egg quality, often requiring medical assistance. In contrast, women with PCOD may still ovulate, making conception easier with lifestyle changes and minimal medical intervention.
  
• Tips On How To Lose Weight With PCOS: Reducing sugar intake, eating healthy fats, prioritizing protein, and including fiber-rich foods improve metabolism, curb cravings, and promote hormone balance.
  
• Best Treatment Options for PCOD and PCOS: Managing PCOD/PCOS requires healthy lifestyle changes, medication, or alternative therapies. Diet, exercise, and stress management play a vital role, while treatments like Metformin, hormonal therapy, or IVF may be necessary for severe cases.
  
• Exercise and Yoga: Strength training, cardio, and yoga help regulate insulin, boost metabolism, and improve hormonal balance. Yoga poses like Surya Namaskar, Butterfly Pose, and Cobra Pose support stress relief and reproductive health.

A healthy lifestyle, correct medical aid, and mental well-being can help you manage it and live a satisfying life. Connect with our Fitelo experts to get a personalized diet plan to heal naturally from this disease.

Megha’s Weight Loss With PCOS – Shed 10 Kgs in 55 Days!

Delhi-based Megha Hooda overcame PCOS-related weight gain with a personalized diet plan from Fitelo. With Fitelo’s diet plan, she lost 10 kg in just 55 days! Read her inspiring journey below.

PCOS Weight Loss Diet Plan: Megha From Delhi Lost 10 Kgs With Our Special Diet

Are You Interested In Lossing Weight Fast With A Customized Diet Plan?

Yes, you can lose weight naturally in only 2 months. Our client Shweta from Delhi lost 9 kgs in 60 days. Watch her short but inspirational video explaining her experience with Fitelo.

Frequently Asked Questions

Are PCOS And PCOD The Same?

No, PCOS is a more severe metabolic disorder, while PCOD is a hormonal imbalance affecting the ovaries. PCOS often leads to infertility, while PCOD may not always affect fertility.

What Are PCOD Girl Symptoms?

Irregular periods, weight gain, acne, excessive hair growth, and hormonal fluctuations. It may also cause mood swings and difficulty in losing weight.

Can A PCOD Girl Get Pregnant?

Yes, with proper lifestyle management and treatment, conception is possible. A healthy diet, regular exercise, and medical guidance can improve fertility.

Is PCOD A Serious Problem?

It is not life-threatening but can lead to hormonal issues, infertility, and metabolic complications if untreated. Early diagnosis and management can prevent long-term health risks.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.

Eat healthy and live healthy. Enjoy a long, happy life.