Looking for a free app to track
calories?
Finding the right diet plan to manage PCOS can be challenging for Indian women.
PCOS or Polycystic Ovary Syndrome is a common hormonal disorder in women of reproductive age.
PCOS can cause various complications such as irregular periods, weight gain, acne, hair loss, and insulin resistance. Hence, a proper diet plan is essential to manage PCOS symptoms and prevent complications.
A personalized PCOS diet plan is designed to meet the unique nutritional needs of each individual, considering factors such as dietary preferences, age, height, weight, and physical activity level.
A tailored PCOS diet plan has numerous benefits, some of which are listed below.
Women with PCOS often have elevated levels of insulin, androgens (male hormones), and luteinizing hormone (LH) compared to women without the condition.
These imbalances can disrupt ovulation and cause irregular periods.
A personalized PCOS diet plan can help regulate the menstrual cycle by addressing the underlying hormonal imbalances associated with PCOS.
It focuses on incorporating whole foods that have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels.
This approach can help improve insulin sensitivity and reduce insulin resistance, which is a common issue in women with PCOS.
When insulin levels are better controlled, it can help to reduce the production of androgens, which can lead to a more regular menstrual cycle.
Women with PCOS often struggle with weight gain due to hormonal imbalances.
A personalized PCOS diet plan includes foods that are rich in fiber, protein, and healthy fats, which can help you manage your weight effectively.
It can also reduce your risk of developing obesity-related complications.
Many women with PCOS depend on hormonal drugs to manage their symptoms.
However, a personalized PCOS diet plan can help reduce the dependence on these drugs.
A healthy diet can improve your hormonal balance, which can reduce the severity of your symptoms.
The personalized PCOS diet plan available on the Hint app is designed by specialists and backed by extensive research.
The plan includes whole grains, low glycemic index foods, and an easy-to-follow seed cycling process.
The Hint app allows you to get your personalized PCOS diet plan instantly within minutes.
All you need to do is download the app and subscribe to the plan.
It is recommended to follow this diet plan for at least three months to reduce symptoms and prevent PCOS complications.
If you have any doubts or queries regarding the plan, you can reach out to the support team at support@clearcals.com.
In conclusion, our personalized PCOS diet plan is an effective way to manage PCOS symptoms and prevent complications.
It is designed to meet your unique nutritional needs and can help regulate your menstrual cycle, reduce insulin resistance, aid in weight management, and reduce dependence on hormonal drugs.
By following a tailored PCOS diet plan, you can improve your overall health and well-being.
Here are the plan duration, do’s, don’ts, tips and frequently asked questions
This is a monthly subscription plan. You can renew it every month, for three months, or once a year.
Taking your dietary preferences into consideration we have the PCOS diet plan available in 3 different diet types, such as
This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include egg, meat, fish, seafood, and other animal products.
This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.
This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.
No, there is no scientific evidence to avoid such foods. You can consume them in moderation.
No. You don’t need to go out of your way to buy such foods. Just like with any healthy eating plan, your meals should include a balance of vegetables, fruits, whole grains, plant-based protein, lean meats, and healthy fats.
Follow the workout recommendations provided in the plan. For PCOS, adults are advised to perform at least 30 minutes of moderate activity five days per week (or 150 minutes per week).
Following this PCOS diet plan could result in healthy weight loss. Check your weight once a week. Losing 5% to 10% of your weight can help in regularising your periods. Set realistic, achievable targets; aim to lose no more than 0.5 to 1 kg per week.
Studies show consuming foods high in Vitamin D, B vitamins, Iodine, Selenium, and Magnesium will greatly aid in improving insulin resistance, and decrease the severity of symptoms associated with PCOS.
Polycystic ovarian syndrome is the most common health problem caused due to an imbalance of female reproductive hormones. It affects 1 in 10 females of reproductive age.
The exact cause of PCOS is unknown. Many PCOS symptoms are caused by insulin resistance. Genetics and inflammation have also been linked to excess male hormone production leading to PCOS.
Resistance to the hormone insulin results in increasing blood sugar.
You may be more likely to have PCOS if your mother or sister has it. You may also be more likely to have it if you have insulin resistance or are obese.
The main symptoms include irregular periods and infertility. Other symptoms include excess hair (hirsutism) particularly on your face, chest, and stomach, thinning of hair, acne, tiredness, increased cholesterol levels, under or overactive thyroid, weight gain, mood swings, and even depression.
Acne or oily skin, (skin tags), dark or thick skin patches on the back of the neck, in the armpits, and under the breasts.
Women with PCOS are more likely to develop certain serious health problems. These include type 2 diabetes, high blood pressure, problems with the heart and blood vessels, and uterine cancer. Women with PCOS often have problems with their ability to get pregnant (fertility).
PCOD is a condition in which the ovaries contain many immature or partially mature eggs. PCOS is a metabolic disorder that is more severe than PCOD. In this condition, the ovaries produce a higher quantity of the male hormone and this leads to the formation of more than ten follicular cysts in the ovary every month.
There is currently no cure for PCOS, however, its symptoms may be improved by dietary and lifestyle changes, e.g. healthy eating, increased physical activity, cosmetic measures, and medication. Stopping smoking is also encouraged as part of a healthy lifestyle. Evidence has shown that these dietary and lifestyle changes are the most effective treatment for PCOS.
It has been shown that a 5% weight loss in PCOS patients can lower insulin levels which can improve periods, reduce hirsutism, reduce acne, and can increase the chances of conceiving if you are trying to get pregnant.
Anti-Mullerian hormone (AMH) levels > 1.0 ng/mL but < 3.5 ng/mL, are considered as normal ovarian responses.
In the case of PCOS, AMH values are ≥ 4.45 ng/ml.
Few blood tests which can be done in diagnosing PCOS are Serum testosterone, prolactin, 17-OH progesterone, 17 hydroxyprogesterone, 17 OHP LH, FSH, Estradiol, Dehydroepiandrosterone sulfate, DHEAS, Thyroid stimulating hormone, TSH.
Yes. Having PCOS does not mean you can't get pregnant. PCOS is one of the most common, but treatable, causes of infertility in women.
Women with PCOS have higher rates of Miscarriage, Gestational diabetes, Preeclampsia, Cesarean section (C-section), and Macrosomic baby.
Fruits that are high in the glycemic index should be avoided in PCOS such as watermelon, pineapple, and bananas.
All the fruits included in the PCOS diet plan are good.
Yes. It is high in antioxidants and other beneficial plant compounds that may help balance hormones, lower blood sugar and improve digestion.
Yes. Hibiscus tea is generally considered a good beverage for women with PCOS as it’s been linked to multiple health benefits. It may help support heart health, reduce menstrual pain, protect the liver, and aid weight loss.
Yes. Consumption of green tea has been shown to improve insulin resistance, decrease androgen levels, reduce ovarian cysts, aid weight loss, support liver health, and reduce inflammation. Try to avoid green tea brands with caffeine in them. As high caffeine consumption leads to inflammation, slows metabolism, and causes mood swings.
Yes. Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS and promote weight loss.
No. If you have PCOS, it is very important to consume multiple small meals throughout the day. This approach will allow your insulin levels to self-regulate and remain balanced. Intermittent fasting without expert supervision can cause too much glucose to enter the bloodstream and inefficient insulin usage could result in rapid increases in blood glucose levels.
All vegetables included in the PCOS diet plan are good for PCOS.
Ragi, bajra, jowar, foxtail, and pearl millets are some varieties that benefit PCOS women by maintaining hormonal balance. They alleviate chronic complications like blood sugar spikes, heart risks, hypercholesterolemia, and overweight issues. Many such millets are included in your PCOS diet plan.
PCOS is often accompanied by pain as the syndrome is caused by immature eggs which grow on the ovaries and later lead to hormonal imbalance. This hormonal imbalance can make PCOS painful, causing cramping and bloating.
It depends. PCOS affects many systems in the body. Many women with PCOS find that their menstrual cycles become more regular as they get closer to menopause. However, their PCOS hormonal imbalance does not change with age, so they may continue to have symptoms of PCOS.
Also, the risks of PCOS-related health problems, such as diabetes, stroke, and heart attack, increase with age. These risks may be higher in women with PCOS than those without PCOS.
Yes. Flax seeds have proven to be effective in lowering androgen levels. Flax seeds are a good source of iron, and choline and an excellent source of dietary fiber, potassium, protein, calcium, thiamine, niacin, vitamin B6, folate, phosphorus, magnesium, zinc, copper, selenium, omega-3 fatty acid ALA, and lignans.
Yes. Fennel due to phytoestrogen compounds helps in the management of PCOS. Fennel is an excellent source of protein, calcium, magnesium, iron, and zinc. It also helps in digestion and relieves bloating.
Yes. Pumpkin seeds are a good source of dietary folate, choline, MUFA, PUFA, and an excellent source of dietary fiber, potassium, protein, iron, niacin, phosphorus, magnesium, iron, zinc, copper, and selenium. They help improve estrogen levels.
Yes. Jeera water helps in regulating hormones, and PCOS systems, and regularises the period cycle. It is a low-calorie beverage that helps boost metabolism.
Yes. Oats are excellent sources of complex carbohydrates that help to stabilize blood sugar levels post a meal, which is quite important in the case of PCOS. They are rich in beta-glucan, a soluble fiber that helps in controlling blood sugar levels effectively.
Yes. Women suffering from PCOS are insulin resistant. Hence, they should follow a diabetic diet. Their diet should be rich in fiber and low in carbs. Poha is a healthy breakfast option. And it can be made healthier by adding vegetables to increase the fiber content. Read our blog on the health benefits of poha for more details.
Yes. Quinoa is a high-protein, low-carbohydrate food, which makes it a good choice for people with PCOS. It is also a good source of iron, alpha-carotene, lutein, magnesium, copper, thiamine, pantothenic acid, vitamin B6, biotin, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, manganese, and vitamin E. It helps lower blood sugar levels and aids in weight loss.
No. One tablespoon (15 grams) of honey has 50 kcal and 12.3 grams of sugar. Even though it has a lower glycemic index than sugar, individuals with insulin resistance and PCOS should avoid eating honey. As it is high in calories, carbohydrates, and sugars.
No. As it is high in saturated fat, sodium, sugars, and other preservatives. PCOS patients should avoid eating it.
Yes. Chamomile tea contains phytosterols and phytoestrogen compounds which help in decreasing the blood lipids and testosterone markers in PCOS patients. It also helps in treating insomnia, and anxiety helps improve blood sugar levels, and reduces digestive issues.
Yes. Cinnamon tea is rich in antioxidants, polyphenols, and flavonoids. It helps improve insulin sensitivity. It helps to reduce markers of inflammation, helps control blood sugars, boosts metabolism, and even strengthens hair.
Yes. Moderate exercises like brisk walking, jogging, cycling, or swimming are all great activities that can help with PCOS.