PCOS Diet Chart South Indian | Sample Diet Chart

Let us see this PCOS Diet Chart South Indian Version. This diet plan is very strict. When I gained almost 10kgs in 6 months, my doctor diagnosed me with PCOD. She said that I needed a very strict diet to get rid of that. It also includes an exercise regimen. Because of this strict diet plan, I was able to reduce almost 6 Kgs in a month. If you are searching for a PCOS Diet Chart South Indian Version, then you are at the right post.

The diet will be rich in proteins and soluble fibers. This PCOD Diet has good fats too. But it will be less in carbs. If you ask me, was it easy to follow, it was not. The diet was very very difficult to follow. For a week, it was hard to control cravings. But after a week, the cravings went off. I was able to get down 7 kgs in 2 months.

As some of my friends asked for a strict pcos diet plan, I am just charting down the diet chart given to me by Doctors. There are arguments over skipping rice and sugar. But what I feel is, it is effective to skip rice and sugars. You can check out my other useful posts on PCOD here. You can refer to some of the Diet Challenges of PCODers, in this post. Also refer this post on Version 1 of PCOD Diet Chart for Weight Loss

 

pcod diet plan indian

Please consult your doctor or dietitian before following this one. Depending on your current weight, personal allergies or preferences, you can alter this diet chart with the help of your doctors. What I am posting is just an outline or tips.

Exercises to include:

  • 30 minutes of walking or 20 Suryanamaskar per Day,
  • 3 YOGAS for PCOD,
  • 10 minutes of Pranayama

It is healthy to include the following in your diet, for effective PCOD Weight Loss

  • Chia Seeds or Flax Seeds
  • More Fishes
  • Organic Brown Eggs or Nattu kozhi Muttai
  • Spinach, specially Murungai Keerai
  • Raw Guava and Gooseberries
foods to include in pcod diet chart

 

This diet says a strict NO to:

  • Sugar or Sweeteners in any form
  • Soya Products or Protein Powders
  • White Rice or Maida
  • Milk and Paneer
  • Broiler Chicken and Eggs
foods to avoid in pcod diet chart

 

SAMPLE DIET CHART FOR PCOD WEIGHT LOSS

Early Morning

Breakfast
Choose any one of these options

  • Spicy Oats Porridge without Milk
  • Omelettes made from 2-3 egg whites
  • 2 idlis with flax seed idli podi – Recipe for Flax Seeds Idli Powder
  • small bowl of wheat upma or ragi semiya with apples

Mid-Morning
Choose any one of these options

Lunch
You can pick any one from the option. In a week, you can pick red rice for 2 days, millet rice for 2 days, chappathi for 2 days and brown rice for 1 day. This will not make you bored of same menu.

  • 1/2 cup Millet Rice or Quinoa  or Red Rice or Brown Rice, 1/2 cup Lentils (Dal), Spinach and 1 cup of any vegetable side dish
  • 3/4 cup Millet Rice or Quinoa or Red Rice or Brown Rice, 4 to 5 pieces of grilled fish and rasam
  • 3/4 cup Millet Rice or Quinoa or Red Rice or Brown Rice, 4 to 5 pieces of fish with kuzhambu
  • 2 Chapathis or Rotis with 1/2 cup Lentils (Dal), Spinach and 1 cup of any vegetable side dish

Evening Snack
Choose any one of these options

  • Multigrain Crackers with Black Tea or Coffee
  • raw Guava or Gooseberries
  • 1/2 cup of sundal

Dinner
Choose any one of these options

  • 1 large bowl of healthy soup with 1 wheat bread toast
  • healthy Fruit Chat
  • 2 idlis with flax seed idli podi
  • 2 chapathis with 1 bowl of well cooked vegetables
  • Grilled Fish with Vegetables

 

Some Recipes that would be useful to you
Quinoa Recipes in Indian Style
Weight Loss Teas Recipe
Flax Seed Recipes
Smoothies for Weight Loss
Low Calorie Desserts for Craving

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