Balancing hormones can be a tedious task for PCOD patients. A PCOD diet plan for women can help work wonders for the overall lifestyle. It is important to follow a healthy diet in PCOD. In this blog, we shall craft a specialized holistic diet chart for PCOD patients.
What is the PCOD problem in females?
PCOD problem in females is known as polycystic ovarian disease which is a medical condition causing ovaries to produce immature or partially mature eggs in large numbers. Over time, these eggs do not release and become cysts in ovaries. The ovaries become large and secrete large amounts of male hormones also known as androgens.
PCOD mainly occurs due to an imbalance of female hormones estrogen and progesterone in the reproductive age group between 12-51 years of age. It causes irregular and delayed cycles due to an imbalance of the endocrine system.
PCOD prevalence in India
PCOD is a very common problem these days. It is mainly associated with lifestyle disorders which cause an imbalance of stress hormones. It is seen that 7 in 10 women may suffer from PCOD problems at some point in their life.
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Causes of PCOD
There are many causes of PCOD in women which include –
- Stress causes excessive release of stress hormones such as cortisol leading to inflammatory changes in the body.
- Excessive insulin production causes androgen stimulation triggering difficulty in ovulation.
- Excess androgen production due to male hormones and imbalance of female hormones.
- Heredity issues due to certain genetic correlations with a strong family history.
- Endocrine problems associated with thyroid issues such as hypothyroidism.
Symptoms of PCOD problem in females
The most common signs and symptoms of PCOD are as follows-
- Irregular menses – Oligomenorrhoea.
- Skipped or delayed menses – Amenorrhoea.
- Heavy menstrual bleeding- Menorrhagia.
- Acne mainly on the face, chest, and upper back.
- The excessive hair growth or hirsutism of the face and body.
- Weight gain and excessive abdominal fat gain.
- Hair loss with reduced density of hair and thin hair texture.
- Skin discoloration of neck areas resulting in acanthosis nigricans.
- Mental stress, mood swings and depression
It is important to identify the causes and symptoms at an early stage of PCOD to help prevent complications of PCOD in the future. Let us look into the complications of PCOD in the next part of the article.
Complication of PCOD
The main complications of PCOD are as follows:
- Infertility.
- Abnormal uterine bleeding.
- Type 2 diabetes.
- Preterm labor or premature birth.
- Metabolic syndrome with high BP, high sugar levels, and high cholesterol levels.
- Chronic mental health issues.
- NASH (Non-alcholi steotohepatitis).
- Endometrial cancer due to thickened uterine lining.
- Miscarriage due to loss of pregnancy.
- Sleep apnea due to overweight issues.
Diet chart for PCOD Patients
PCOD diet plan for women is as follows
| TIME | SUNDAY |
| Breakfast 8:00 AM | Poha |
| Mid meal 11:00 AM | 1 Cup lentil + vegetable mixed soups |
| Lunch 2 PM | Bhakris +sabzi + salad + fresh curd |
| Evening Meal 4 PM | Fruit salad + Green tea |
| Dinner 8 PM | Protein-rich food such as fish and Chicken |
| TIME | MONDAY |
| Breakfast 8:00 AM | Methi Bhakari +Raita |
| Mid-meal 11:00 AM | Vegetable soup |
| Lunch 2 PM | Bhakris+sabzi + salad + fresh curd |
| Evening Meal 4 PM | Brown rice flakes poha + Green tea |
| Dinner 8 PM | Steamed fish with salads and Bhakris |
| TIME | TUESDAY |
| Breakfast 8:00 AM | Cornflakes +almond milk |
| Mid-meal 11:00 AM | Fruit salad |
| Lunch 2 PM | Bhakris +sabzi + salad + fresh curd |
| Evening Meal 4 PM | Roasted nuts +Dry Fruits + Green tea |
| Dinner 8 PM | 1 small glass of almond milk smoothie and bhakris |
| TIME | WEDNESDAY |
| Breakfast 8:00 AM | Vegetable oats upma |
| Mid-meal 11:00 AM | Tender coconut water + dry fruits |
| Lunch 2 PM | Bhakris +sabzi + salad + fresh curd |
| Evening Meal 4 PM | Boiled chana + Green tea |
| Dinner 8 PM | Green veggie (high-fiber sabzi)+steamed fish+ and Bhakris |
| TIME | THURSDAY |
| Breakfast 8:00 AM | Oatmeal or porridge |
| Mid-meal 11:00 AM | Fruit salad + dry fruits |
| Lunch 2 PM | Bhakris +sabzi + salad + fresh curd |
| Evening Meal 4 PM | Ragi rusk + Green tea |
| Dinner 8 PM | Chicken soup and salads |
TIME | FRIDAY |
| Breakfast 8:00 AM | Porridge/Dalia |
| Mid meal 11:00 AM | Sprouts + dry fruits |
| Lunch 2 PM | Ragi bhakris+sabzi + salad + fresh curd |
| Evening Meal 4 PM | Makhana + Green tea |
| Dinner 8 PM | Mid-meal 11:00 AM |
TIME | SATURDAY |
| Breakfast 8:00 AM | Besan chilla with chutney |
| Mid-meal 11:00 AM | 3 ragi biscuits + 4 Almonds |
| Lunch 2 PM | Ragi bhakris+sabzi + salad + fresh curd |
| Evening Meal 4 PM | Protein drink almond milk + dry fruits |
| Dinner 8 PM | Green veggie salad + Boiled chicken + and Bhakris |
This is a perfect Indian diet chart for PCOS patients. Moreover, if you want to opt for a PCOD diet plan for weight loss in women, you can start following the above-mentioned diet in your daily routine and see a major difference in reducing fat. Initially following this PCOD diet chart for weight loss may be troublesome with overweight individuals due to hunger pangs. It is essential to keep a bowl of peanuts or dry fruits handy with you to take care of unusual cravings.
Foods to avoid PCOD and PCOS
The important foods to avoid in PCOD and PCOS are as follows:
- Processed foods with sugary snacks, and fast foods.
- Sugary drinks immediately spike sugar levels.
- Excessive caffeine intake.
- Consumption of red meat.
Home remedies for PCOD problem
These home remedies are recommended for PCOS which helps to bring about positive lifestyle changes. Here are the best home remedies for PCOD problems that you can opt for.
- Mulethi also known as licorice helps convert androgen into estrogen.
- Flax seeds contain healthy fats and fiber which helps reduce weight.
- Cinnamon helps in improving menstrual irregularities.
- Omega 3 fatty acids help in improving the regularity of the menstrual cycle.
- Chamomile tea helps boost antioxidant properties to fight against oxidative free radicals.
- Aloe vera gel helps restore ovarian hormones and works as the best combination for PCOS.
- Chasteberry has medicinal elements to act for insulin sensitivity.
Conclusion
A well-planned diet chart for PCOD can make a major difference in managing lifestyle problems. Choosing the right food is very important to control the hormones and prevent any flare-ups due to PCOD. It is important to control your weight to bring about a change in improving the quality of life. Crafting a personalized diet chart can help in significant change in the PCOD journey.
