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Effective And Best PCOD Diet Chart for Weight Loss

Effective PCOD Diet Chart for Weight Loss: A Comprehensive Guide

  • Dietitian Sheenam
  • July 9, 2024

Are you suffering from PCOD problem for a long time? PCOD is the Polycystic Ovarian Disease affecting 5% to 10% of women across the age group of 12 to 45 years. PCOD affects women in their reproductive age and involves hormonal imbalances. The PCOD condition leads to weight loss in women. Taking proper PCOD exercise and diet plan is the best way for managing the condition. Here’s the easy to follow best PCOD diet chart for weight loss. In this article, we are about to explore the PCOD diet chart such as foods to eat and foods to avoid.

Following the Best PCOD Weight Loss Diet Chart:

PCOD could be creating more side effects such as weight loss, hair loss, irregular menstrual cycles and many more. These could appear for varied reasons. Following the pcod weight loss diet chart is a great option for getting the best result. It helps to reduce the effect of the PCOD within a short time. There is no need to worry about side effects involved in the Polycystic Ovarian Disease. Regularly following the diet chart for weight loss provides you with the absolute solution. It also helps you make informed dietary choices for increasing the immune system. The PCOD diet chart helps with losing few pounds and also manages the symptoms.

Breakfast:

Day 1: Poha With Veggies & Fresh Fruits:

Start your day with Poha with Veggies and Fresh Fruits or berries and nuts.

Day 2: Oatmeal:

You can also start with a cup of oatmeal cooked with water. Take fresh fruits with low GI, such as berries, apples, or even bananas, in the morning for breakfast. Take sprouts or 1 boiled egg.

Day 3: Green Smoothie:

You can take spinach, kale, and a handful of almonds, bananas and many more.

Day 4: Greek Yogurt Parfait:

Greek yoghurt parfait layered on the granola, along with mixed fruits, is also the finest choice.

Mid-Morning Snack:

Take handful of almonds, walnuts or other nuts. You can also choose a Cup of green tea without taking sugar.

Lunch:

Day 1: Salmon And Quinoa Salad:

Taking the Salmon and Quinoa Salad is a great way to have a complete protein-rich diet. The Quinoa Salad is also the best way to take in more fibre along with other nutrients.

Day 2: Veg Pulao:

Taking 1 Cup Veg Pulao along with Soya Chunk Curry is efficient for getting the healthy diet condition. You can also add 1 Cup Buttermilk along with the dishes. Following the best pcod diet chart for weight loss gives prominent results within a short time.

Day 3: Vegetables With Tofu:

Taking the delicious vegetable stir-fry with tofu for lunch is also a spectacular option. 

Day 4: Oats or Bran Chapati with Salad:

Take 2 Oats or Bran Chapati along with ½ Cup Salad for lunch. You can also take Cabbage Stir Fry along the dish.

Afternoon Snack:

Avocado Toast:

Taking the slice of whole-grain bread along with the avocado mash is a fantastic option.

Sprout Salad and boiled Chana:

Afternoon Snack could be added with delicious Sprout Salad, boiled Chana and 1 cup light tea.

Dinner:

Make sure that you have a well-balanced dinner with carbohydrates, protein and vegetables. It is best to consider taking grilled salmon along the roasted vegetables and quinoa.

Day 1: Quinoa and Lentil Soup:

You can also have the quinoa and lentil soup for concluding the day. These Lentils are the best source of plant-based proteins along with fibre. 

Day 2: Millet vegetable khichdi and Sprouts salad

Taking Millet vegetable khichdi along with Sprouts salad for your dinner helps to improve your immune system.

Day 3: Grilled fish and Stir-fried vegetables

Grilled fish recipe with stir-fried vegetables such as tomato, carrot and many others tastes simple delicious.

Day 4: Baked tofu with stir-fried broccoli and bell peppers

Crispy Baked tofu can be added with stir-fried broccoli and bell peppers. It’s simply the best for PCOS diet.

Following the best pcod diet charts for weight loss lets to focuses on balanced nutrition. These are also known for low Glycemic index foods and it is suitable to manage and support weight loss. You need to consult with a dietician to customize your plan to your specific needs.

Food To Take With PCOD Weight Loss Diet Chart

You need to make sure to avoid the Processed Foods intake. These are also refined carbohydrates and trans-fats, so it is essential to avoid them in the daily diet. Normally, lowering carbohydrate consumption is one of the best ways to manage PCOD.

  • Curb your intake of sugar-sweetened drinks
  • Cut back refined grain bread
  • Reduce use of Pasta
  • Avoid sugar-sweetened beverages
  • Avoid starchy vegetables like peas and corn

1. Take Low-Glycemic Index (GI) Carbohydrates:

Take carbohydrates with a low glycemic index for easily regulating the blood sugar levels. Some of the foods are

  • Sweet Potatoes
  • Steel-Cut Oats
  • Quinoa
  • Whole-Grain Pasta

2. Green Leafy Vegetables:

Take more Green leafy vegetables like spinach, kale, and broccoli. These are completely rich in vitamins and minerals such as Vitamin K, Folate, and Iron. Green leafy vegetables are part of PCOS vegetarian diet chart.

3. Herbal Teas:

Taking Spearmint and green tea are great for managing PCOD symptoms. Spearmint tea supports hormonal balance and overall health as it gives anti-androgen effects.

4. Take more Fiber and Protein:

Taking higher fibre and protein content in the food is essential for stabilizing the blood sugar levels. These also increase feelings to the fullness even without any hassle. It helps to reduce cravings and helps to burn more calories in the body. List of food contains the fibre and protein is

  • Fruits
  • Oats
  • Legumes (split peas, dried beans like red kidney beans)
  • Seeds and nuts
  • Vegetables

Make sure that you need to eat meals at the same time each day. These are helpful for regulating the body’s hunger in an effective manner. You need to pay attention to hunger, and fullness signals when you are on your daily activities.

Consulting the leading and best dietitian for weight loss in patiala, Punjab helps to easily customize your diet plan accordingly. It is also important to drink plenty of water to reduce dehydration in your body. Regular exercise alongside PCOD diet plan is quite effective for achieving the goal. Doing exercise like Jogging, Cycling, Pilates, Brisk Walking, and many others are quite beneficial.

Regular exercise alongside PCOD diet plan is quite effective for achieving the goal. Doing exercise like Jogging, Cycling, Pilates, Brisk Walking, and many others are quite beneficial.

Foods to Avoid During PCOD Diet Charts for Weight Loss

Eating too many foods associated with inflammation is aggravating with the PCOS symptoms. These also raise risk of myriad other diseases for the people having PCOS like heart disease. People with PCOS need to avoid food that also ramp up inflammation. Whether you have PCOD, then you need to completely avoid the below food items:

  • Fast food and fried items such as fries, pizza, burgers
  • High-sugar fruits (bananas, Jack fruit, Mango)
  • Cakes, pastries
  • Refined carbohydrates or Maida products
  • White bread
  • Processed meat
  • Red meat
  • Pork and ham

Conclusion:

In the complex landscape of managing the PCOD, making a well-structured and personalized diet chart is essential. The above comprehensive guide helps you explore better ways of crafting the PCOD diet chart for weight loss. Consulting the Best dietitian and seeking support from reputable healthcare institutions helps you to embark on a holistic journey towards wellness. For more info, you can consult with the best dietician in Patiala, Punjab before following the diet chart or plan.

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