Weight Loss Indian Diet Plan for PCOS.
Weight, fertility, and well-being. Polycystic Ovary Syndrome (PCOS) belongs to the group of the most prevalent hormonal disorders in women and is linked to weight, fertility, and well-being. Diet is one of the best methods of alleviating the symptoms of PCOS. A properly designed Indian PCOS weight loss diet can control insulin resistance, hormone balance, and weight loss - without sacrificing the taste and extensive range of Indian cuisine.
Why Diet Matters in PCOS
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Females who have PCOS are also more likely to become insulin resistant, therefore unable to lose weight easily, and they are at risk of developing diabetes. When you eat a lot of sugar and processed carbohydrates, you compound the symptoms, such as irregular periods and acne, as you gain weight. The sugar level is stabilized, the level of inflammation is lowered, and the metabolism is enhanced with any PCOS-friendly diet that includes a sufficient quantity of fiber, lean proteins, and healthy fats.
The most significant PCOS Diet Plan Principles in India.
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The PCOS weight loss diet should be designed based on the following:
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Low Glycemic Index Foods: Blood sugar is not surged or addicted to sugar.
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Eating Fiber: You are full and you can digest.
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High-Protein Diets: assists in gaining body mass and allows an individual to control weight.
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Healthy Fats: Healthy fats are required to stabilize the hormones.
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Anti-Inflammatory Foods: Indian spices, cinnamon and turmeric are natural anti-inflammatory foods.
Indian Diet to lose PCOS.
You can follow a sample Indian PCOS diet chart as below:
Early Morning (7:00 AM – 8:00 AM)
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Lemon and chia seed warm water.
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5 soaked almonds + 2 walnuts
Breakfast 8:30 AM – 9:30 AM
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Sprouted vegetable oats upma.
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Or besan chillas filled with spinach and stuffed with paneer.
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Unsweetened green tea or herbal tea.
Mid-Morning
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A bowl of papaya, guava or apple (small).
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Or pumpkin seed roasted chana.
Lunch (1:00 PM – 2:00 PM)
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2 multigrain rotis or small amount of brown rice
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Dal or rajma (lightly cooked in less oil)
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Sabzi (lauki, tinda, bhindi or broccoli) seasonal.
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Fresh salad + buttermilk
Evening Snack
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Makhana roasted in green tea.
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Or sprouted moong with lemon.
Evening
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chia seeds or flaxseeds smoothie
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Or boiled corn and lemon and pepper.
Dinner
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2 rotis or 1 bowl quinoa.
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Veg stir-fried/light veg curry.
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Grilled paneer / tofu / chicken (non vegetarians)
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Steamed spinach or broccoli
Bedtime
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One cup of almond milk (turmeric milk), or a low-fat milk.
Foods to Add to a PCOS Diet
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PCOS is also treated by making healthy food choices. The following are some of the nutrient solutions that you can add in your diet:
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Whole Grains: prefer high fiber foods such as brown rice, quinoa, oats and barley. These will keep your energy steady, and will not create any sugar spikes.
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Lean Proteins: These include vegetable and animal products like lentils, beans, Paneer, tofu, eggs, chicken and fish. They aid in the rebuilding of the muscles, balancing of the hormones and filling you up.
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Vegetables: More than half of your plate should be filled with health promoting foods such as spinach, broccoli, lauki (bottle gourd), beans and carrots. They contain very high levels of fiber, Vitamins and minerals that ensure healthy hormones.
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Low GI Fruits: Fruits that do not elevate the sugar level in the blood rapidly include apples, guava, papaya, kiwi fruits, and berries. They too are anti inflammatory agents and fight inflammation.
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Nuts and Seeds: eat chia, flaxes, pumpkin, almonds and walnuts. They also contain fats and omega-3s which put the hormones on the right track.
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Spices: Basic spices such as turmeric and cinnamon not only make food taste good, but also help prevent inflammation and normalize glucose level in the blood.
What should be avoided in PCOS Weight Loss Diet.
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White rice (refined), maida, bread (refined)
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Sweet foods (cakes, colas, canned juices etc.)
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Fast foods and processed foods (samosa, potatoes, chips, instant noodles)
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GI fruits (grapes, mango, banana) are large.
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Full-fat dairy/ red meat (avoid eating excess of this type)
Useful PCOS weight loss tips.
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Be Active Every Day: Aim to boost up to 15, 30 or even 45 minutes a day of activity, either brisk work or yoga or strength training. It will also render the body insulin sensitive and lose weight by exercising.
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Drink More Water Take 2-3 liters of water daily. Your body is burning up more calories with water as its fuel, you are eating less and your body is in optimal condition.
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Get over Stress: The PCOS symptoms become more due to the cortisol increase and that is created by stress. You must deep-breathe, meditate or be mindful to experience relaxed and balanced.
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Become a Sleepy Person: Sleep is an important element in hormonal balance. Get 7-8 sleep, when not stressed, it will be relied on to control the appetite, more energy and weight control.
The PCOS weight loss healthy Indian diet plan is all about eating the nutrition, selecting the appropriate foods, and avoiding the ones that aggravate the symptoms. A PCOS-friendly diet chart will help you control hormones, lose weight, and feel better in general without trying to change anything.
You can start your PCOS treatment today by downloading the Fitoja App and achieving your own individualized PCOS weight loss diets!
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