February 17, 2016

Sample Diet Chart for PCOD Weight Loss (Indian Style PCOD Weight Loss)


Most of the women who have PCOD/PCOS are overweight.. When they try reducing weight, a normal 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 also refer my other posts regarding PCOD before going through this diet.
How to overcome PCOD ?
Diet Challenges of PCOD
Yoga and Pranayama for PCOD

I lost nearly 5 pound in two weeks and still following the same to reduce more.. (all because of restaurant foods I had in recent days) If you follow this diet, it favors 2-5 pound of weight loss over a month..

Download the chart as PDF

Menu (a complete VEGETARIAN version, suggested to me by my doctor.. pls visit your Doctor or Dietitian and make it personalized)
Day Start
  1. Herbal Tea
  2. Green Tea
  3. Lemon and Honey
  4. Cinnamon Tea
Breakfast
  1. Oats Porridge
  2. Ragi Porridge
  3. Moong Dal Porridge
  4. Brown Rice Porridge
  5. Some Grained Flakes
  6. Idli with Sambar
  7. Wheat Bread French Toast
  8. Wheat Dosa with Onion Chutney
Brunch
  1. Carrot and Cucumber Salad
  2. Green Grapes and Watermelon Salad
  3. Guava
  4. Sprouts Salad
  5. Lettuce Salad
  6. Tomato and Cucumber Salad
  7. Any vegetable soup
  8. Creamy tomato Soup
Lunch
  1. Rice with any Vegetable Poriyal (fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
  2. Lemon Rice with Brown Rice and Vegetable Poriyal(fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
  3. Tomato Rice with Brown Rice and any Dal or Bean Poriyal( chickpeas, green peas, black gram peas, moong dhal)
  4. 2 Chapatis with Vegetable Kurma
  5. 2 Chapatis with Dhal and Grilled Cabbage
Mid Evening Snack
2 Fiber Biscuits or
Guava
Evening Snack (Completely Optional)
  1. Steamed Sweet Kozhukattai (better use some millets)
  2. Whole Wheat banana pancakes
  3. Sweet Ragi semiya
  4. Ginger Tea with sweetener/half sugar and 2 fibre Biscuits
  5. Sambar Vada
Dinner
2 Chapatis with Kurma
Wheat Upma
Ragi Semiya Upma
Millet Idli or Dosa - Don't use millet everyday. Make it thrice in a week. That is enough


Week 1 and 3


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Start your day with
Lemon Tea
Green Tea
Herbal Tea
Green Tea
Cinnamon Tea
Green Tea
Lemon Tea
Breakfast
Oats Porridge
Ragi Porridge
Moong Dal Porridge
Oats Porridge
Wheat Bread French Toast
Brown Rice Porridge
3 Idlis with Sambar
Brunch
Carrot and Cucumber Salad
Green Grapes and Watermelon Salad
Sprouts Salad



Tomato and Cucumber Salad
Lettuce Salad
Kollu Soup
Creamy tomato Soup
Lunch
2 Chapatis with veg Kurma/ dhal

Lemon Rice with Brown Rice and Vegetable Poriyal(fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
Rice with any Vegetable Poriyal (fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
2 Chapatis with Vegetable Kurma
2 Chapatis with Dhal and Grilled Cabbage or
Tomato Rice with Brown Rice and any Dal or Bean Poriyal( chickpeas, green peas, black gram peas, moong dhal)
2 Chapatis with veg Kurma/ dhal
2 Chapatis with veg Kurma
Evening Snack
Steamed Sweet Kozhukattai (better use some millets)


Whole Wheat banana pancakes
Sweet Ragi semiya
Ginger Tea with sweetener/half sugar and 2 fibre Biscuits
Sambar Vada
Steamed Sweet Kozhukattai (better use some millets)


Whole Wheat banana pancakes
Dinner
Idli
2 Chapatis with Kurma
Wheat Upma
Ragi Semiya Upma
2 Chapatis with Kurma
Idli
Idli

Week 2 and 4


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Start your day with
Green Tea
Herbal Tea
Green Tea
Cinnamon Tea
Green Tea
Herbal Tea
Lemon Tea
Breakfast
Ragi Porridge
Corn Flakes
Oats Porridge
Oats Idli with Sambhar
Wheat Dosa with Onion Chutney
Wheat Bread French Toast
Idli with Chutney Sambhar
Brunch
Sprouts Salad



Tomato and Cucumber Salad
Lettuce Salad
Kollu Soup
Creamy tomato Soup
Green Grapes and Watermelon Salad
Kollu Soup
Lunch
Rice with any Vegetable Poriyal (fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
2 Chapatis with Vegetable Kurma
2 Chapatis with Dhal and Grilled CabbageTomato Rice with Brown Rice and any Dal or Bean Poriyal( chickpeas, green peas, black gram peas, moong dhal)
Rice with any Vegetable Poriyal (fiber vegetable like cabbage, carrot, beetroot, beans, radish and spinach) or Vegetable Stew (all gourds)
2 Chapatis with Meal Maker Kurma
2 Chapatis with Meal Maker Kurma
Brown Rice Biriyani with lots of veggies
Mid Evening Snack
Whole Wheat Crackers
Whole Wheat Crackers
Whole Wheat Crackers
Whole Wheat Crackers
Cabbage Soup
Guava/ Fruit Salad
Veg Clear Soup
Evening Snack
Sweet Ragi semiya
Ginger Tea with sweetener/half sugar and 2 fibre Biscuits
Sambar Vada
Steamed Sweet Kozhukattai (better use some millets)


Whole Wheat banana pancakes
Steamed Sweet Kozhukattai (better use some millets)


Whole Wheat banana pancakes
Dinner
Idli
2 Chapatis with Kurma
Wheat Upma
Ragi Semiya Upma
2 Chapatis with Kurma
Idli
Idli

4 comments:

  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.

    ReplyDelete
    Replies
    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

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

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

      Delete

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