Diet Plan for PCOD Weight Loss - Indian Style | Sample Chart

Most of the women who have PCOD/PCOS are overweight.. When they try reducing weight, a normal weight loss diet will not work out effectively.. The cravings is different..

The insulin rise and drop is different for PCOS.. So the type of diet followed must be different.. It should be like having some sweet things in diet to satisfy craving.. At the same time, carbs should not be more.. Hence the diet should be tricky..

If you are a coffee lover or chicken lover, it will be really very difficult for you to follow this diet.. But there is no other go.. For those who have PCOD weight loss itself is a great challenger and better sacrifice a few of your favorites..

I have tried in all possible ways to include some tasty items for you.. In fact this is the diet I am following myself.. If you ask my opinion, yes, I am able to follow this diet with 20 minutes of cardio combined with Yoga for PCOD..

You can reduce 2 pounds a week, if you follow this diet.

  Some General Tips
  • Drink 3 to 4 liters of water. Although it is tough in this winter, we can never achieve a weight loss without drinking enough water.
  • Cook using gingelly oil or olive oil
  • Avoid dairy products other than curd
  • Avoid chicken or use organic chicken, if needed. Use nattu kozhi muttai or organic brown eggs.
  • Avoid beans and corns
  • No Restaurant or Hotel Food

Now let us see the sample diet chart or PCOD Diet Plan. It will be with more proteins and less carbs.

Diet Plan for PCOD Weight Loss 

Early Morning
  • any herbal tea
  • 10 soaked almonds

Breakfast Include any one from the following option
  • 2 idlis with flax seeds idli powder
  • 1 cup of Millet Porridge
  • 1 cup of Oats with Skimmed Milk and Raw Sugar (sweet cravings)
  • Smoothies with Chia Seeds or Flax Seeds
  • 1 wheat bread toast with apples

Mid-Day Snack
  • Guava or Gooseberries

Lunchany one from the following option. strictly no rice.
  • Brown Rice Recipes with Chunky Vegetable Side Dish
  • 2 Chapathis with Dhal and Vegetable Curry made with less oil
  • Any healthy Soup + Salad with a piece of toasted bread

Evening Snack
  • Coffee or Tea with Half Sugar and 2 Fiber Biscuits
  • 1/2 cup Sundal or fruit salad (for craving)

Dinner Include any one from the following option
  • Fruit Chat
  • Grilled Fish or Organic Chicken with Sauted Vegetables
  • Quinoa Recipes
  • Chapathis with Curd

Here are a few recipes from my website
Quinoa Recipes
Flax Seed Recipes
Smoothies for Weight Loss
Low Calorie Desserts for Craving


  1. Hello dear. As u mentioned the sample diet chart for pcos. My question is can we follow the same diet chart and sugar is not allowed for pcos so did u took a substitute? Idli u mde frm rice flour? And thank u for the diet chart.

    1. pls never use any substitute for sugar - just use brown coloured raw sugar or palm jaggery (limited quantity)

      idli - usual batter is fine.. all the best for a better diet

  2. Hi. What about the portions? Should it be less?

    1. if you have something in rice or corn flakes, keep the portion size very very low..


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authorHi. This is Sabari. I am the author of this blog. You can check out my weight loss story and more about me here.
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