Indian Diet Plan for PCOS Weight Loss | Sample Chart

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.

The diet was very difficult to follow. But 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..

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

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

SAMPLE DIET CHART FOR PCOD WEIGHT LOSS

Early Morning

Any herbal tea (optionally Honey) - Some Herbal Tea Recipes Here
10 Soaked Almonds(Badam)

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

Multigrain Crackers
1 apple
flax seed buttermilk drink - Recipe for Flax Seeds Buttermilk

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