PCOS Diet Plan for Indians

September 8, 2022
PCOS Diet Plan for Indians

TLDR

  • With our HINT app we make it easy to manage PCOS.
  • This pcos diet plan helps regularise your menstrual cycle, reduces insulin resistance and also helps in weight loss.
  • Get to know the do’s and don’ts and general diet tips which will help you in managing this condition
  • Here we also answer the most frequently asked questions related to PCOS.

Get Early Access

Contact us at support@clearcals.com or Whatsapp for early access and pricing details.

Overview

Finding the right diet plan to manage PCOS can be challenging for Indian women.

There are so many different plans that, when you look at all their pros and cons, it's hard to choose. If you're looking for a personalized PCOS diet plan that is simple and effective, you have come to the right place.

Here are the details of a tailored diet plan designed by our specialists and backed by extensive research.

This is a balanced diet plan focusing on whole grains, low glycemic index foods, and an easy-to-follow seed cycling process. It will be personalized based on your dietary preferences, age, height, weight, and physical activity level.

Using the Hint app, You can get this personalized PCOS diet plan instantly within minutes. Just download the Hint app and subscribe to the plan.

Follow this diet plan for at least three months to reduce symptoms and prevent PCOS complications.

Email us at support@clearcals.com or Whatsapp us for more details.

Here are the key benefits, plan duration, and frequently asked questions

Key Benefits

  1. Helps regularise your menstrual cycle.
  2. Reduces insulin resistance.
  3. Helps in weight loss.
  4. Long-term use can reduce dependence on hormonal medications.

Plan Type

This is a monthly subscription plan. You can renew it every month, for three months, or once a year.

Diet type

Taking your dietary preferences into consideration we have the PCOS diet plan available in 3 different diet types, such as

1. Indian Vegetarian diet plan for PCOS

This is a vegetarian diet plan containing plant-based food sources, and dairy products.

2. Indian Non-vegetarian diet plan for PCOS

This plan includes non-vegetarian food sources such as meat, fish, seafood, and other animal products and dairy along with regular vegetarian foods.

3. Indian Ovo vegetarian diet plan for PCOS

This diet plan includes vegetarian food sources and eggs in various kinds of recipes. It excludes meat, fish, seafood, and other animal products.

Do’s

  1. Follow the seed cycling process described in this diet plan. Seed cycling is a naturopathic remedy that aims to balance estrogen and progesterone levels.
  2. You can follow seed cycling by eating flax and pumpkin seeds for the first two weeks, and sunflower and sesame seeds during the remaining two weeks.
  3. Start your day with seed powder. Consuming such magnesium-rich seed powder helps regularize the menstrual cycle.
  4. Indulge in regular physical activity early in the morning.
  5. Have your pre-workout meal 15 minutes before starting your exercise.
  6. Eat your breakfast within 30 minutes post your workout to refuel your body and replenish the energy stores.
  7. Eat breakfast along with recommended side dishes such as chutneys, sambar, or boiled egg to make it a balanced meal.
  8. Eat snacks between breakfast, lunch, and dinner.
  9. Drink buttermilk or lemon water along with your morning snacks.
  10. Have Hibiscus tea along with your evening snack. It helps in balancing your hormones.
  11. Always eat raw vegetable salad 10 to 15 minutes before a major meal. It provides satiety and helps you prevent overeating.
  12. Avoiding large meals. So, follow the portion sizes included in your plan.
  13. Finish your dinner before 9 pm.
  14. Have your bedtime beverage at least 30 to 45 minutes before you sleep.
  15. Try to sleep before 11 pm every day. This help prevents an increase in calorie intake that can happen when you are sleep-deprived.
  16. Sleep for at least 7 to 8 hours daily.
  17. Try logging your food every day as it helps in making healthy choices. Read our blog to learn more about the benefits of food tracking.
  18. Use reminders on the Hint app to maintain regularity of meal timings.
  19. Track your workouts regularly to understand your calorie burn.
  20. Reduce stress by indulging in mindful exercises such as yoga, and deep breathing.
  21. Pick some workout which you love like walking. Try to get at least 30 minutes of exercise a day.
  22. Be mindful of what you are eating and eat without any distractions such as television.

Dont’s

  1. Do not skip meals.
  2. Avoid smoking and drinking.
  3. Avoid deep-fried foods as they will add extra calories, carbs, and fat to your diet.
  4. Avoid eating fatty cuts of meat and processed or frozen meat as they have high saturated fat. It will increase the risk of heart disease.
  5. Avoid full-fat dairy products as it increases the risk of heart diseases.
  6. Avoid foods fats that come from animal products and plant oils such as dalda, coconut oil, palm oil, lard, tallow, butter, margarine, and cheese.
  7. Avoid aerated and caffeinated drinks such as Pepsi, Coke, Fanta, Diet Coke, and Soda.
  8. Don’t drink coffee or tea more than twice a day.

Don’t drink coffee or tea more than twice a day. Excess caffeine consumption leads to hormonal imbalance.

  1. Excess caffeine consumption leads to an imbalance in estrogen levels along with other hormones.
  2. Avoid overeating vegetables like potatoes, sweet potato, yam, colocasia, arrowroot, and beetroot. They are high in glycemic index and could aggravate insulin resistance.
  3. Avoid foods high in preservatives as they disrupt the hormonal balance.

General PCOS Diet Tips

  1. Monitor your TSH levels every 3-6 months to prevent thyroid disorders. PCOS patients are at a high risk of hypothyroidism.
  2. Following the PCOS diet plan could result in healthy weight loss. Check your weight once a week.
  3. Losing 5% to 10% of your weight can help in regularising your periods.
  4. Set realistic, achievable targets; aim to lose no more than 0.5 to 1 kg per week.
  5. Try to maintain a healthy body weight. Eating a healthy diet and maintaining a healthy weight range.
  6. Check for vitamin D deficiency once in six months as it affects your monthly cycle. Log your food on the Hint app to track your vitamin D intake.
  7. Indulge in regular physical activity, sound sleep, and stress reduction.
  8. A proper pre-workout meal is essential to fuel your body and increase your performance to achieve weight loss.
  9. Keep a track of your periods.
  10. Do not neglect symptoms of depression.
  11. Look for the word “whole” as the first ingredient on the nutrition label.
  12. Avoid roasting or frying food in large amounts of oil or fat.
  13. Try to use healthy cooking methods including baking, grilling, microwaving, boiling, and steaming foods.
  14. Choose lean meat.
  15. Remove visible fat and skins from meat and poultry.
  16. Try to include one portion of oily fish (sardines, herring, kippers, pilchards, salmon, mackerel) a week.
  17. Try to eat a variety of fruit and vegetables as they all contain different essential vitamins, minerals, and antioxidants and add color, taste, texture, and variety to your diet.
  18. Do not try crash diets. These do not work in the long-term and you will benefit more from making life-long permanent healthier alterations to your diet.

Frequently Asked Questions About PCOS

1. Should PCOS patients avoid dairy and gluten ?

No, there is no scientific evidence to avoid such foods. You can consume them in moderation.

2. Do I need to buy exotic foods and supplements to follow this plan ?

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.

3. How much exercise should I be doing a day for PCOS ?

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).

4. How can I lose weight with PCOS ?

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.

5. Which nutrients help relieve PCOS symptoms ?

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.

A hormonal disorder causing enlarged ovaries with small cysts

6. What is 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.

Pcos can be caused by insulin resistance, excess androgen levels and also bad dietary choices.

7. What are the causes of PCOS ?

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.

8. What is insulin resistance ?

Resistance to the hormone insulin results in increasing blood sugar.

9. Who is at risk of PCOS ?

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, hirsutism, thinning of hair, acne, tiredness, increased cholesterol levels

10. What are the symptoms of PCOS ?

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.

11. What are the symptoms of PCOS on the skin ?

Acne or oily skin, (skin tags), dark or thick skin patches on the back of the neck, in the armpits, and under the breasts.

12. What are the complications of PCOS ?

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).

13. Are PCOS and PCOD the same ?

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.

14. How to cure PCOS permanently ?

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.

15. Is weight loss beneficial 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.

16. What are normal AMH levels ?

Anti-Mullerian hormone (AMH) levels > 1.0 ng/mL but < 3.5 ng/mL, are considered as normal ovarian responses.

17. What are the AMH levels in the case of PCOS ?

In the case of PCOS, AMH values are ≥ 4.45 ng/ml.

18. What blood tests can be done to diagnose PCOS ?

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.

19. Can women with PCOS get pregnant ?

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.

20. How does PCOS affect pregnancy ?

Women with PCOS have higher rates of Miscarriage, Gestational diabetes, Preeclampsia, Cesarean section (C-section), and Macrosomic baby.

21. Which fruits to avoid in PCOS ?

Fruits that are high in the glycemic index should be avoided in PCOS such as watermelon, pineapple, and bananas.

22. Which fruits are good for PCOS ?

All the fruits included in the PCOS diet plan are good.

23. Is spearmint tea good for PCOS ?

Yes. It is high in antioxidants and other beneficial plant compounds that may help balance hormones, lower blood sugar and improve digestion.

One small cup (100 ml) of hibiscus tea tea has 16 kcal. Hibiscus tea has 84.4% carbohydrates, 12.4% protein, and 3.2% fat.  Use the hint app to track your calories.

24. Is hibiscus tea good for PCOS ?

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.

One small cup (100 ml) of green tea has 4 kcal. Use the hint app to track your calories.

25. Is green tea good for PCOS ?

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.

26. Is apple cider vinegar good for PCOS ?

Yes. Apple cider vinegar can help manage blood sugar, improve symptoms of PCOS and promote weight loss.

27. Is intermittent fasting good for PCOS ?

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.

28. Which vegetables are good for PCOS ?

All vegetables included in the PCOS diet plan are good for PCOS.

29. Are millets 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.

30. Is PCOS painful ?

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.

31. Will my PCOS symptoms go away during menopause ?

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.

32. Is flaxseed good for 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.

33. Are Fennel seeds good for PCOS ?

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.

34. Are Pumpkin seeds good for PCOS ?​​

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.

35. Is Jeera water good for PCOS ?

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.

36. Are Oats good for PCOS ?

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.

One medium cup (200 grams) of poha has 273 kcal. Poha contains 64% carbohydrates, 8% protein, and 28% of fat. Use the hint app to track your calories.

37. Is Poha good for PCOS ?

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.

38. Is Quinoa good for PCOS ?

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.

39. Is honey good for PCOS ?

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.

40. Is Peanut butter good for PCOS ?

No. As it is high in saturated fat, sodium, sugars, and other preservatives. PCOS patients should avoid eating it.

One small cup (100 ml) of chamomile tea has 3.7 kcal. Chamomile tea has 20% carbohydrates, 72.3% protein, and 7% fat.  Use the hint app to track your calories.

41. Is Chamomile tea good for PCOS ?

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.

One small cup (100 ml) of cinnamon tea has 9.9 kcal. Cinnamon tea has 91.3% carbohydrates, 4.4% protein, and 4.3% fat.  Use the hint app to track your calories.

42. Is Cinnamon tea good for PCOS ?

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.

Cycling for 6km in 30 minutes helps burn 178 kcal if your age is 36, height is 5 feet 9 inches and weight is 75 kgs. Use the hint app to track your workouts.

43. Is cycling good for PCOS ?

Yes. Moderate exercises like brisk walking, jogging, cycling, or swimming are all great activities that can help with PCOS.