Foods to Include and Avoid in a PCOS Diet – Important Nutrition Facts

What are the benefits of an Indian diet chart for weight loss?

PCOS 7-Day Meal Plan
Limit yourself to one bowl of cooked vegetable in the dinner. For example — anything buttery in my food was completely no no but now I have tbsp of butter everyday. Firstly accept my heart felt thanks for posting this diet plan. In addition i start my day with a cub of milk tea without sugar and milk in the late evening. Listing a sample recipe below. Hi Reena I am 23 years old,5'1" and my weight is 55kgs. Should i follow low carb high protein diet?

Recent Comments

GM Diet Wonder Soup Recipe

Moreover high protein and low carb diet is a kind of a lifetyle and not a diet plan.. If you leave it you will see getting the weight back so follow it, accepting it as your lifestyle.

You can also read about GM diet which was followed by Tarun for seven days here. You might like reading these also: I am the coffee,tea adductor can you help me. Sugar is no no in every diet I think.

Even my gym instructor advised me to have anything in moderation but not sugar. Have it only once a week. I am a complete vegetarian so only options for me are nuts and paneer.

I love yoghurt and also Soya products are rich in proteins I think. Anamika, its good to stick to proteins, but it is difficult to stick to some known protein diets. So what can we eat other than soya and paneer. Carbs with low GI can be consumed. High GI food sweets as well can be taken once a week in little quantity but it should only be consumed within 10 mins of minimum 30 mins workout.

Nicely explained, i am vegetarian, no eggs, no meat, so always need to search for protein in take. So make it large…. Im following a low carb high protein diet. I thaught of going on low carbo diet from 2day. I was lucky to find you ideas n experience as me opened website. But your option of lentils is a relief. I am fond of desi ghee n do u think its good to add in vegies instead of butter? Hi Anamika Such a helpful article i must say..

I have been looking to shed some weight and have been reading a lot abt diff diet regimes lately.. The low carb diets sounds easier as i am a hardcore non veg. I have been trying to follo for 2 weeks.. Although not religiously in terms of restricting my carb intake to 50g a day.. Been off sugar and wheats for 3 weeks now. But have lost around 2 kilos already. So my question, how much can we lose with this diet? How much did u lose and in what time? Hi Soma There is no limit to weight loss with low carb.

You need to change your diet and workout often so that you dont stall. Could you share a proper diet chart you guys followed from mon to sun, which has the carb calorie intake under I believe, if the question is of low carb and high protein diet, it does not matter in what form one consumes protein but in what proportion one require to consume.

Siddhartha you seem to be knowing quite a bit about low carb and high protein thing , why not explain the thing you mentioned in your comment about time, frequency and metabolism. Am planning to start low carb diet. Hi I have been on low carb high protein diet for 2 weeks and have lost 2 kg so far… yes u have to avoid wheat, rice except brown rice 1 cup is allowed per day, no refined sugar so I use brown sugar in my tea but otherwise no sweets. Hummus is allowed with carrot, cucumber.

Ie eat that for snacks sometimes. And instead of wheat rotis I sometimes have bajra roti or ragi roti or ragi dosa. Hi, Doctor has advised me to take high protein and low carb diet to shed all the extra kilos that have piled on me.

I read the whole discussion and it seems to be very helpful. Past two days I have started with the diet. I am very used to rotis and veggie but now I use lettuce like a roti. Ruth oats can be added but it is not actually low carb… yes they are healthy carbs …. Hello you all, As i want to get rid of subcutaneous fat. Should i follow low carb high protein diet?

Hi, Dairy products arent considered good for pcos. This rBST increases milk production in lactating cows by preventing mammary cell death 3.

These hormones make our imbalanced hormones go haywire. Hi, Thank you very much for this post. I eat egg omlette and apple for breakfast. For night i mostly have an apples and some nuts. Pls comment if my above diet is a healthy one or should I add more fruits or any protein food in my diet.

You are not eating right Rashmi. Please do email us on weightloss wiseshe. In chicken you should choose to eat only chicken breasts most of the Time.. Egg Omlette is fine as long as less oil is used. Also it depends on what your adding to your Omlette.. Apple should be fine — taken in moderation. Or its better to avoid fruits for the first 2 weeks. You can also have a bowl of Boiled Soy beans — for lunch — which is a complete protein.

You can add little spices and serve it. Some people also make Dosa out of it. We eat a lot of Asian and Middle Eastern food in our house in the UK, and we are both enjoying a very low carb diet to get rid of our middle aged fat round the tummy.

We love chapatis etc with our curries, and I find that if you use flax, soya and almond flours you can make really nice flat breads to eat with your curries. Whatever you do, no sugar, use Xylitol instead, you cannot tell the difference and NO refined foods or white flour. We have lost loads of weight and with exercise as well you will soon feel 10 years younger!

Pru, I agree to what all you said but for one thing that was about Xylitol…. I love to read question and answer for low carb food I am 66 years old having type 2 diabetic with high cholosrerol I wart to do low carb diet. My weakness is coffee in the morning with sugar which is I know bad but what is the alternative Thanks. I have cucumber with cooked veggies and dal instead of chapati. Sugar free in tea n cofee to pacify my sweet tooth.

Also hv 1 glass lassi wid vry little salt. I lost 3kg in 1 month. My cousin recommended me to carb free diet and looking at his results, I was really inspired. I weighed 83 KG and within 2 days. My diet was 2 boiled eggs with salt and pepper. Afternoon I had beef fry and at night chicken fry. But the third day onwards I started cheating i. Fourth day — as I was in my in laws place I had to eat rice for lunch and dinner though I restricted it to a small quantity.

On the fifth day again a glass of milk in the morning and had fish fry and omelette for lunch. I now weigh 80 kg after 5 days i. Had I not been cheating I would have lost more weight. I have decided to be more truthful in my diet. My cousin is an awesome example.

The funda to stay fit, is simple overall — Eat less, Do more. Fish and Chicken breast is all you need. Hi, I am 29 yrs old and I have 4 yrs daughter…I have hypothyroidism since and my weight is 73 kg now. I am facing one more problem… I feel morning sickness so it becomes impossible to exercise in morning coz of nausea and weakness. Give me some tips so that I can do exercise in the morning.

Well not only paneer tofu but soy chunks or nutri nuggets or crushed form if cooked with very little oil is a good source of protein can be consumed in breakfast lunch.

Friends excess of everything is wrong. But just cutting off any time of nutrient completely is unhealthy. It is really bitter but half to 1 inch piece is enough to boost up ur metabolic rate. But first thing in the morning is to drink a glass of warm water with just lemon drops no honey can add some sea salt or rock salt kala namak it helps in hypothyroidism. Even I feel so tired to workout in the morning but after lemon water and my medicine.

I warm up by doing some household jobs to slowly make me ready for exercise. Hi, Thanks for this article. My questions are— Is raw organic honey allowed in this diet?

I like having a glass of lime hot water and honey in the morning Over time are there any good carbs that can slowly be introduced? Like quinoa, brown rice etc? Is this going to affect my liver and kidneys? Also in the article you mentioned cottage cheese paneer is bad for his diet but then you included it in the list of things to eat during this diet. Please can u clarify? You can slowly add quinoa and brown but limit it intake.. This will keep your weight maintained..

I m 43 yr old with 76 kg weight, at initial stages of diabetes and a lil high cholesterol. Shall I take paneer, cheese, milk, curd, ghee and makkhan? What is your opinion on cracked wheat? The benefits of eating fruits and vegetables to lose weight are well known, but it also helps to control Polycystic Ovary Syndrome naturally. Leafy vegetables have maximum nutrients per calories compared to other foods and also rich in calcium, iron, potassium, magnesium along with vitamins K, C and E and most importantly essential B vitamins which plays an imperative role in managing the symptoms of PCOS.

The minerals help to neutralize the acidity caused by inflammation and impaired glucose tolerance. Calcium helps in egg maturation and follicle development in ovaries; potassium is needed for FSH Follicle Stimulation Hormone production. It helps to reduce PMS symptoms and also promotes weight loss. Colourful vegetables are loaded with powerful antioxidants that help to neutralize the harmful effects of oxidative stress in women suffering from PCOS.

Some of the healthiest colored vegetables include red and yellow bell peppers, sweet potatoes, tomatoes, carrots, eggplant, etc. This is the next set of healthy foods that must be included in PCOS diet recipes. Although most women suffering from PCOS are reluctant to include fruits in their diet because of the fructose content that causes a sudden spike in blood sugar levels and consequently insulin levels, fruits are really rich in phytonutrients, vitamins, minerals and fibres so it should not be avoided entirely.

Include fruits that have low GI such as lime, strawberries, apricot, grapefruit, lemon, cantaloupe, guava, pear, oranges, watermelon, blueberries, nectarines, apples and kiwifruit and also eat a handful of nuts or seeds with the fruits for the much needed protein boost that helps to control the sudden sugar spike caused by fruits.

You can also try delicious kiwi smoothie recipes which are loaded with nutrients. Not all fats are unhealthy and harmful for women suffering from PCOS. Healthy fats and essential fatty acids are indispensable for maintaining the cells and removing toxins from the body as well as promoting hormonal balance and weight management.

Healthy fats also hold an important place in PCOS fertility diet. Healthy fats are found in seeds, nuts, avocado, olive oil and oily fishes like tuna and salmon. We are well aware of the used of olive oil for body and overall health, but oily fishes are not far behind. Salmon is an amazing source of healthy fats and vitamin D that helps relieve certain problems related to PCOS. Because weight gain is a major issue related to PCOS, it is important to include lean proteins in a PCOS weight loss diet in order to control body weight.

Meat is one of the powerful natural sources of protein. But you must opt for organic lean cuts of meat that contain fewer hormones and pesticides and are not genetically modified.

It is not necessary to completely shun carbohydrates even if you have PCOS, you just need to choose the carbohydrates judiciously. Carbohydrates with high Glycemic Index such as instant breakfast cereals, white breads, white bagels and white rice cause fast rise and blood sugar levels which in turn increase the release of insulin from the pancreas in order to use the glucose for energy, but high levels of insulin in the body eventually leads to insulin resistance and obesity which worsens PCOS symptoms.

Therefore, it is suggested to opt for healthy carbohydrates with low Glycemic Index that takes longer to break down and digest, causing slow and consistent release of blood glucose in the body. Low GI foods also aid to keep you satiated for longer and prevent cravings.

Most legumes, beans, and lentils and non-starchy vegetables have low GI rating. Healthy polycystic ovaries diet recipes should exclude foods from these 7 food groups because they usually affect the insulin level in the body and worsen the polycystic ovary symptoms. As already discussed before, foods that have high Glycemic Index promote a sudden rise in blood sugar level which in turn lead to increased release of insulin which work to regulate the glucose released into the bloodstream.

Although high GI Foods are tasty and good to eat, they are also high in calories and lacking in nutrients which make them unhealthy. Some of the unhealthy high GI foods that we consume every day are biscuits, cakes, white bread, pies, rolls, white pasta, white rice, most breakfast cereals, dried fruits, soda, candy, flavoured yogurt, ice creams, fruit juices and packaged soups.

Ad diet rich in sugar and simple carbohydrates is directly linked to PCOS; sugars not only affect the insulin levels but also disrupt ovulation. Therefore, this healthy food also comes under the list of foods to avoid with PCOS. Consumption of milk can increase testosterone levels and a particular type of protein in milk also limits regular processing of testosterone in the body which causes the testosterone levels to keep rising without any barrier and it only makes the PCOS symptoms worse.

Therefore, it is best to avoid milk, cheese, yogurt, butter and other milk products as much as possible. Most intolerant individuals or those who avoid dairy products immediately turn to soy as a healthy substitute.

It has been found that soy is implicated in delayed ovulation which can make things worse for women with PCOS. The next food group that should be strictly excluded from the polycystic ovary syndrome diet is unhealthy fats such as saturated fats, hydrogenated fats and trans fats that aggravate the problems of PCOS. Saturated fats are present in fatty cuts of red meat and dairy products, and it causes an increase in production of oestrogen which hinders the absorption of certain nutrients in the body and promotes weight gain.

Trans fats and hydrogenated fats found in cooking oil, processed foods and margarine increase the risk of risk of heart disease and diabetes mellitus in women with PCOS. We are already aware of the numerous coffee disadvantages, and it has been seen that excessive consumption of coffee 4 or more cups a day can also affect fertility in women.

Because PCOS already has a direct impact on fertility, coffee can make things worse. Daily intake of coffee increases the levels of estradiol, a type of oestrogen hormone which affects ovulation and menstrual cycle. You can definitely cut down or eliminate caffeine from your diet to see if it lessens the PCOS symptoms and improves fertility. The liver is the key organ that eliminates excess oestrogen from the body, but regular alcohol consumption puts excess pressure on the liver where flushing out the alcohol becomes its prime objective, and the task of removing oestrogen is pushed to the background which creates an oestrogen dominant environment in the body.

In addition, alcohol is readily converted into sugar in the body which contributes to insulin resistance and impaired glucose tolerance. The acidity created by alcohol aggravates inflammation and makes things worse both for people with Type 2 Diabetes and PCOS.

Although there is no known cure for PCOS yet, following a few simple guidelines and bringing about a few changes in the lifestyle can help a lot in managing PCOS symptoms naturally. So, now that you have a clear idea about the PCOS foods to eat and avoid for promoting effective PCOS management and controlling weight gain issues, plan out a low GI diet accordingly and lead a happy and healthy life without worries.

Deblina Biswas has an M. Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. She loves everything about food and fitness and the fact that she has been able to follow her heart when it comes to her profession. When she is not working, she likes to rustle up delectable concoctions in the kitchen, of course keeping the health quotient intact.

She says, everyone just loves her healthy biryani she makes for special occasions. She believes that most ailments can be cured with the right amalgamation of nutrition and fitness. Hi, Mam, From Last 1. Food is my wickness.. Please suggest me some proper diot.. As i m confused in food.

Eat whole and processed foods and avoid maida and sugar. But still you have to reduce your calorie intake.

Recent from the blog