Indian diet plan for PCOS
Diet should be able to reduce weight, improve insulin and positively affect hormones. An adequate intake of healhthy carbohydrates, protein rich and good intake of healthy fats is essential. Cook high fiber whole grains, sprouts, millets, fibrous fruits and vegetables, fish, egg whites, chicken, omega 3 rich oil and low-fat dairy products.
Know more about the diet plan for PCOS through a detailed Indian diet plan from which you can choose what and how much to eat:
drink a glass of green juice (cucumber + mint + bottle gourd + lemon + ginger) on empty stomach.
Exercise: begin with a warm up followed by atleast 30 minutes of walk or any other workout you prefer.
- 1 cup oats upma with veggies
- 1 cup of masala daliya (broken Wheat Upma)
- 1 cup of Quinoa
- 2 Jowar rotis with a cup of veggies
- Any fruit like apple except chickoo, banana, and custard apple.
- Green tea
- Two regular Chapatis or a cup of Brown Rice vegetable pulav.
- A cup of green salad
- A bowl of vegetables
- A bowl of yoghurt
- A cup of any pulses like Toor dal or chicken. (Eat paneer for veg)
- Two eggs
- A glass full of buttermilk
Snacking for evening
- A Fruit with 3 or 4 Walnuts
- A Cup of Sprouts salad
- A warm cup of Vegetable soup (mix vegetables)
- One bowl of brown rice OR Two Bajra Roti (medium size).
- A Cup of any Pulse (Dal)
- A bowl of Vegetables ( either boiled or raw salad)
- A cup of Quinoa Salad
- (1 or 2 tablespoons Quinoa + 125 gms of onions, tomato, lettuce and bell peppers)
- A Glass of warm water with cinnamon before you go to sleep.
Some points to remember for Indian diet plan for PCOS
- Eat 5 to 6 meals per day in a decent portion. This helps in avoiding insulin resistance.
- Never skip meals. If meals are skipped, you may put on more weight instead of losing some pounds.
- Switch to rice bran oil for controlling fat accumulation, lose weight and to reduce stress on the arteries. Use olive oil is if you don’t like rice bran oil for cooking. Or a perfect mixture of different edible oils is other than refined oil is recommended. In short, use cold pressed oil which is extracted through normal pressure and is free from harmful chemicals.
- Yoga is a perfect choice if you’re confused about exercise. It helps in weight loss, secretion of required hormones, and stress relief. Asanas like vajrasan, vakrasan, gaumukhasan, halasan, ardhamatsyendrasan, setubandhasan and balasan keep insulin in control. Therefore, controls PCOS.
PCOS is not any other disease to be cured. It is more complicated than you think. It is a disorder that can be only cured if maintained a proper health level. Each time you eat or drink an edible substance, you are either fighting or feeding the disorder. Lose weight to control the severity of PCOS. A well-balanced diet, medication and exercise, and a dietitian or physician if required can help to cure polycystic ovarian syndrome.
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