PCOS DIET CHART -1500 KCAL/DAY

Polycystic ovarian syndrome (PCOS ) is one of the common problems faced by many girls in this modern world. A PCOS diet is a crucial role in the management of PCOS, not only for weight loss and maintenance but also to regulate insulin levels. Many women with PCOS are resistant to insulin, resulting in the pancreas producing more insulin in order to be effective. Insulin is an important hormone as it transports sugar from the blood into the muscles of the body, allowing the body to effectively make use of the energy from glucose. High insulin levels wreak havoc on the body, leading to a lot of the symptoms of PCOS like, increased hair growth, weight gain, acne, fatty liver, and high cholesterol, polycystic ovaries, and an irregular menstrual cycle, not to mention increased hunger levels and cravings.

Read this article :What are the 5 Types of PCOS - How to Know Which One You Have? So, the management of blood insulin levels is crucial in the management of PCOS. Refined carbohydrates cause a spike in insulin levels and should, therefore, be avoided. Also, foods that are high in fat will lead to weight gain and high cholesterol. Foods that have a high GI result in a quick rise in blood sugar levels. Insulin levels follow suit to deal with the glucose in the bloodstream. Generally, high GI foods have been processed to remove fibre and other nutrients so they may be tasty but they are high in calories while lacking in nutrients.

Some examples of high GI foods to avoid: white rice, white potatoes, white bread, rice cakes, muffins, and cakes. Saturated, hydrogenated, and trans fats are all fats that should be avoided.

Saturated fats, found in red meat and dairy (milk) products, cause an increase in estrogen production, hinder the absorption of some nutrients and can cause weight gain.

Diet chart for pcos patient

Sunday

Breakfast (8:00-8:30AM)

2 Idli + 1/2 Sambhar cup/ 1 table spoon Green chutney/ Tomato Chutney

Mid-Meal (11:00-11:30AM) green gram sprouts 1 cup

Lunch (2:00-2:30PM) 2 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.

Evening (4:00-4:30PM) 1 Portion fruit (Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)

Dinner (8:00-8:30PM) 2 Roti / chapati

.+ Tomato subji 1/2 cup.

Monday

Breakfast (8:00-8:30AM) 2 Slice brown bread.+1 slice low fat cheese+2 Boiled egg white.

Mid-Meal (11:00-11:30AM) 1 Portion fruit

Lunch (2:00-2:30PM) Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk.

Evening (4:00-4:30PM)1 cup light tea+ 2 wheat rusk.

Dinner (8:00-8:30PM)2 roti/ Chapati+ Ladies finger subji 1/2 cup.

Tuesday

Breakfast (8:00-8:30AM)Chapati 2 + 1/2 cup Potato green peas curry.

Mid-Meal (11:00-11:30AM)1/2 cup boiled black channa.

Lunch (2:00-2:30PM)1 cup rice+ 1/2 cup Dal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.

Evening (4:00-4:30PM)1 Portion fruit

Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Wednesday

Breakfast (8:00-8:30AM)Methi Paratha 2+ 1 tbs green chutney.

Mid-Meal (11:00-11:30AM)1 Portion fruit

Lunch (2:00-2:30PM)1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.

Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha 1 cup.

Dinner (8:00-8:30PM)Wheat roti 2 + 1/2 cup Bitter guard subji.

Thursday

Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.

Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup.

Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chapati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.

Evening (4:00-4:30PM)1 cup boiled channa+ light tea 1 cup.

Dinner (8:00-8:30PM)2 Roti/ chapati+ 1/2 cup mix veg curry

Friday

Breakfast (8:00-8:30AM)Mix veg Poha 1 cup+ 1/2 cup low fat milk.

Mid-Meal (11:00-11:30AM)1 Portion fruit

Lunch (2:00-2:30PM)2 Chapati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.

Evening (4:00-4:30PM)1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiv or Oatmeal.)

Dinner (8:00-8:30PM)2 Roti / chapati+Ridge guard subji 1/2 cup.

Saturday

Breakfast (8:00-8:30AM) Besan cheela-2 + 1 tbs green chutney.

Mid-Meal (11:00-11:30AM)1 cup boiled channa

Lunch (2:00-2:30PM) 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.

Evening (4:00-4:30PM)1 Portion fruit

Dinner (8:00-8:30PM) Broken wheat upma 1 cup+ 1/2 cup green beans subji.

Also read : 1600 kcal diabetes diet chart - Dr Anirban Biswas

Food Items To Limit in PCOS Problem

1. Don’t have refined carbohydrates: Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.

2. Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.

3. Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.

Read also :Food in IBS -LOW FODMAP DIET -DR ANIRBAN BISWAS

PCOS Diet Plan: Do's And Dont's

Do's:

1. Make sure that proper weight is maintained. If you are overweight, reduce it by doing exercises regularly and having a healthy balanced diet.

2. Practice Yoga Asanas and Prananyam regularly.

3. Have adequate sleep.

4. Maintain a record of your menstrual cycle.

Bonus read: Diet Chart for Hyperuricemia /Gout (High Uric Acid) Don'ts:

1. Do not smoke.

2. Do not consume alcohol.

3. Do not skip meals or sleep. A disciplined lifestyle is key to better health and freedom from PCOS.

4. Avoid Hormonal treatment as far as possible.

Bonus article : 7 Days weight loss Diet Plan - Veg and Non-Veg (1400 Kcal)

Food Items You Can Easily Consume in PCOS

1. Do have more of high-fiber foods: They slow down the digestive process and reduce sudden increases in blood sugar levels which helps in combating insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin are great examples of high-fiber foods.

2. Do have more of lean proteins: Although they do not have much fiber, lean-protein foods such as chicken, fish, and egg whites keep you feeling full longer and help stabilize your blood sugar.

3. Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of PCOS and foods with anti-inflammatory properties which include tomatoes, spinach, strawberries, walnuts, almonds, turmeric, and fatty fish such as sardines and salmon help to reduce the symptoms of PCOS.