Dr. Aruna Ashok MBBS, MS OG, DNB OG
- Clinical Director
Aruna Ashok | 07 Oct 2024
Even though polycystic ovarian disease (PCOD) is a medical condition that primarily affects ovaries, its negative effects can be seen all over the woman’s body. This is mainly because of hormonal imbalance.
These imbalances can contribute to the development of several symptoms and other health disorders. The symptoms may include excessive hair growth, acne, irregular menstrual cycles, and so on. The health disorders may include type 2 diabetes, infertility, depression, cardiovascular risks, obesity, endometrial cancer, obstructive sleep apnea, and more.
Obesity is a significant negative effect that many women experience because of PCOD conditions. The consumption of the right food may indeed help to regulate the hormones and potentially result in weight loss.
In this blog, we are going to see a detailed breakdown of what foods to include and what not to in a PCOD diet chart for weight loss.
Including lean protein in your PCOD diet plan may help with managing blood sugar levels, regulating hormone production, and supporting muscle growth. Lean protein can also help with boosting metabolism, thus aiding in weight loss. Foods that are rich in lean proteins may include tofu, eggs, fish (salmon, sardines), and skinless chicken.
Chronic inflammation can often be seen in women with PCOD conditions. Anti-inflammatory foods such as fatty fish, turmeric, and ginger are well known for their ability to minimize inflammation. The symptom may contribute to impact insulin resistance, thus leading to obesity. Including anti-inflammatory foods can significantly help with reducing inflammation and weight gain by enhancing insulin sensitivity.
Complex carbohydrates, especially those rich in fibre are essential for weight loss and overall health in a PCOD diet. This is because these macronutrients can indeed provide sustained energy. Hence, they help with regulating blood sugar levels by aiding digestion properly. All these factors may contribute to enhanced weight loss. Foods that are rich in complex carbohydrates may include whole wheat, oats, quinoa, and brown rice.
The consumption of healthy fats is important for a woman with PCOD condition, especially for weight loss. This is because they can help with reducing inflammation, and supporting hormone regulation. All these factors play a crucial role in managing the symptoms that are associated with PCOD conditions and achieving weight loss. Foods that are rich in healthy fats may include olive oil, seeds (flax, chia), nuts (almonds, walnuts), and avocados.
PCOD condition may primarily involve insulin resistance. High-fibre foods can not only improve digestion but also regulate sugar levels in the blood. This is possible as fibre-rich foods play a key role in slowing down the sugar absorption in the body, thus preventing blood sugar from spiking. It is a well-known fact that insulin resistance is associated with body weight. Regulating sugar levels in the blood by including high-fibre foods can indeed contribute to reducing inflammation. This, in turn, can help with weight loss.
Foods that are rich in fibre may include vegetables (spinach, broccoli), legumes (lentils, chickpeas) and fruits (apples, berries).
Dairy alternatives like soy milk and almond milk are valuable components as dairy products may potentially worsen PCOD symptoms. Alike dairy products, these alternatives may also provide nutrients like vitamin D and calcium, in fact, without providing saturated fats and cholesterol. This is essential for promoting weight loss.
Low-glycemic fruits are crucial in the PCOD diet as they can detoxify the body, fight oxidative stress and reduce inflammation. All these factors are possible as these fruits contain both fibre and antioxidants. Hence, they play a major role in regulating blood sugar levels, preventing insulin spikes and supporting overall health by managing weight. Foods that are rich in low-glycemic may include apples, berries, apricots, oranges, pears, grapefruit, plums and more.
Herbal teas, which may include green tea, hibiscus tea, lemon grass tea and spearmint tea can promote weight loss. This is because they contain antioxidants, which aid in managing insulin levels and regulating hormones. This, in turn, can help with weight loss.
Sugar is the primary food that should be avoided when it comes to the PCOD diet plan for weight loss. Including sugar in your food can predominantly increase insulin levels, disrupt hormone production, increase health risks, and weight gain. These factors may contribute to worsening the PCOD symptoms as well. Sugary foods to be avoided in a PCOD diet plan may include sweetened beverages, pastries, candies, processed foods like cereals, ketchup, white bread, syrups, and more.
Fried and junk foods are a strict no in a PCOD diet plan. This is because the consumption of these foods may worsen PCOD symptoms such as hormonal imbalances, insulin resistance, and weight gain. This is possible as the foods may contain added sugars, refined carbohydrates, and unhealthy fats.
The excessive consumption of dairy products may worsen PCOD symptoms in some individuals. Dairy products, especially those that are rich in insulin-like growth factor 1 (IGF-1) and high fat may contribute to severely worsen the symptoms. The symptoms may include hair loss, irregular periods, acne and so on. Hence, it is suggested to avoid the excessive consumption of milk and milk-based products if you are diagnosed with PCOD condition.
Red meat is also a no when it comes to PCOD diet plans. This is because red meat, especially processed can severely interrupt insulin resistance, and hormone levels, and increase inflammation, which are already imbalanced due to the condition.
Excessive consumption of coffee can lead to hormone imbalance, which may potentially develop insulin resistance and irregular periods. Hence, many healthcare providers suggest consuming a moderate amount of coffee to manage the symptoms that are associated with PCOD condition.
| Days | Breakfast | Mid-Morning Snack | Lunch | Afternoon Snack | Dinner |
|---|---|---|---|---|---|
| Day 1 | Smoothie with chia seeds. | Handful of almonds or walnuts | Brown rice with grilled chicken and dal. | Green tea | Grilled fish with sweet potatoes and broccoli. |
| Day 2 | Idly with sambar or coconut chutney. | Herbal tea | Vegetable biryani with brown rice. | Fresh fruits | Brown rice with chicken curry and plenty of vegetables. |
| Day 3 | Poha made with vegetables. | Nuts like almonds and walnuts. | 2 chapatis with chickpeas curry and fish or eggs. | Sunflower seeds. | Brown rice with vegetable curry along with tofu stir-fried in olive or coconut oil. |
| Day 4 | Oatmeal with nuts and some fruits like pomegranate. | Dates and fig. | Brown rice with spinach and some boiled vegetables like broccoli and fish. | Herbal teas | Naan with chicken curry. |
| Day 5 | Millets with chickpeas and stir-fried vegetables. | Avocado | 2 wheat chapatis with some sabzi and boiled vegetables. | Any fruits like pomegranate, apple and papaya. | Grilled shrimp with some vegetables. |
| Day 6 | Omelette with vegetables. | Papaya | Brown rice with some dal and vegetable or chicken curry. | Nuts and seeds. | Idly with sambar or coconut chutney. |
| Day 7 | Whole-grain bread with yoghurt. | Pumpkin seeds | Brown rice with some beans curry and grilled chicken. | Green tea | Chapati with dhal makhani. |
Along with a PCOD diet plan for weight loss, adapting to a healthy lifestyle and moderate exercise can make a huge difference. Regulating the hormone levels by having adequate sleep and consuming healthy foods at the right time can also significantly impact managing the PCOD symptoms.
1. How to lose weight quickly with PCOD?
To lose weight quickly with PCOD, you need to incorporate a multifaceted approach. The approach may include a healthy diet, regular workout, staying hydrated, adequate sleep and managing stress. All these factors may primarily help with losing weight quickly with PCOD conditions.
2. Is PCOD curable?
Even though there is no permanent cure for polycystic ovary disease (PCOD) medical condition, it can still be effectively managed through medications and certain lifestyle changes.
3. Can I become pregnant even with PCOD?
The answer to the question is yes. You can certainly become pregnant even with the PCOD condition. However, achieving pregnancy with the condition can be quite challenging, it is not impossible. Through proper medications, management of symptoms and lifestyle modifications, it is possible to achieve pregnancy with PCOD.
4. Can I manage PCOD by walking alone?
The answer to the question is no. While walking alone cannot be helpful in managing PCOD, including other comprehensive lifestyle changes can significantly improve the symptoms associated with the condition. The changes may include stress management and healthy lifestyle modifications.
5. Do I get sweet cravings with PCOD?
The answer to the question is yes. A woman with PCOD may often experience intense cravings for sweets. This is because the symptom is strongly associated with insulin resistance, which may result in developing cravings for sweets and other carbohydrate cravings.
