PCOS Diet for Fertility & Weight loss | 7 Days (Vegetarian) Meal Plan

This is your ultimate guide to reverse PCOS with your diet and foods. Let’s go!!

What is Polycystic Ovary Syndrome?

Polycystic ovary syndrome, or PCOS, is a common hormonal condition that affects the functioning of a woman’s ovaries.

Insulin resistance, obesity, genetic predisposition, environmental factors, etc, can further aggravate PCOS.

The symptoms of PCOS as can be seen in a person who is suffering from it include weight gain, diabetes. Further complications include increased risk of heart problems, endometrial cancer, endometrial hyperplasia, and many more. And of course, infertility is a major complication that arises from PCOS.

Another major characteristic of PCOS is the presence of multiple cysts in the ovaries.These cysts are due to multiple immature eggs in the follicles. They cannot be released, so they store up over time, and might cause the ovaries to be enlarged.

PCOS Symptoms

PCOS is characterized by an imbalance of sex hormones and can lead to a number of health issues, including weight gain, irregular periods, difficulty conceiving, and other complications. The higher the androgen levels are, the worse the symptoms of PCOS.

• Anovulation (inability to produce eggs)
• Irregular Periods
• Infertility
• Weight gain (obesity)
• Cysts on the ovary;
• Terrible acne on the face, chest, back, etc.
• Hair loss and male pattern hair growth
• Long terms complications like heart problems, Metabolic Dysfunction, and Type II Diabetes

The Role of Diet for PCOS Natural Treatment

When it comes to natural treatment options for PCOS, then your diet should be your first handle. This is because, PCOS is not a disease.

It is a cluster of symptoms, which arise due to metabolic and hormonal imbalance in the body.

And you know what?

To address anything related to metabolism and hormones, diet and lifestyle are the most helpful options, which also give long term success!

In the case of PCOS, we need to break the cycle of insulin resistance, which leads to poor metabolism, hormone imbalance, and hyperandrogenism (high Androgens).

Now, since the levels of Insulin highly depend on what we eat, we can regulate our diet to keep high Insulin levels in check.

When balanced insulin response is achieved, then your other hormones and androgens also start falling in place. Thus, the vicious cycle of PCOS is broken.

Now that you have understood the root cause of PCOS symptoms, let’s move on to our goal here – PCOS Meal Plan and Foods to balance hormones in PCOS.

PCOS Diet Chart

Stubborn PCOS Weight can be reduced by maintaining an energy deficit. This means, you take in lesser calories (without starving yourself) than you burn during the day. If you eat fewer calories than you burn up, your body will not store fat. Therefore, it is advisable to keep a meal diet chart and count the calories for few initial days to get a sense of what you are currently consuming.

Eventually, it becomes a higher level of awareness about your diet and nutrition.

Do keep in mind, less calories do not mean that you should go on dieting. It simply means that you should eat mindfully with smaller proportions and avoid grazing all the time. This will naturally help to turn your body to a LEAN form.

Here is your diet chart on meal proportion and distribution:

40% of Meal Portion should be Fruits, vegetables, and fiber-rich foods.

25% of Meal Portion should be Complex Carbs as Whole grains, cereals, and starch-based food products

30% of Meal Portion should be Lean proteins such as lentils, beans, eggs and lean meats

5% of Meal Portion should be Healthy Fats

Best Foods for PCOS Diet Meal Plan

Now let’s look into the best foods that you should include in your PCOS diet and some of the worst foods that you should avoid for PCOS natural treatment. We will start by looking into the macro nutrients that should form the major portion of your meals in a PCOS Meal Plan.

1. Complex Carbohydrates to support your Metabolism and Gut Health

The glycemic index (GI) is a measure of how rapidly blood sugar levels rise after taking a meal.

If you take food with high GI as simple carbohydrates present in white bread, sugar and heavily processed fast foods, then the blood sugar levels rise rapidly.

Consequently, there is a corresponding increase in the levels of insulin in the blood. High levels of insulin in the blood sets up a chain of reactions that aggravate the polycystic ovarian syndrome.

On the other hand, low GI foods such as complex carbohydrates slowly release glucose in the blood. This keeps your blood sugar levels balanced, thus avoiding insulin spikes and dips along with.

Thus, complex carbs help to improve insulin sensitivity, your metabolism and consequently weight loss. They will keep you full, provide B Vitamins and essential minerals.

There’s also a bonus! With complex carbohydrates, you’ll have some moderate amount of sugar in your body system for longer. This helps to reduce sugar cravings.

The Complex Carbs to fit into your PCOS meal plan

• Whole grains such as Bulgur, Rye, Quinoa, Brown Rice, Whole Oats, and Millets
• Legumes such as Beans and Lentils for proteins
• Vegetables with variety of colors to give you fibre, vitamins, minerals, and antioxidants
• Fruits
• Nuts
• Seeds

Simple Carbohydrates that you should avoid in PCOS Diet Plan

Avoid carbohydrate foods with a low glycemic index. They can cause your blood sugar levels to spike in a very short time. Also, avoid simple carbohydrates. These carbs to avoid include:

• Potatoes
• Sugar in all forms
• French-fries
• Polished and processed white Rice
• Pasta
• Bread
• Candy and other sweets
• Soda

2. Fruits and Vegetables

Plant based foods are rich in antioxidants that have anti-inflammatory properties. They help to mitigate symptoms like fatigue, which present in cases of PCOS. Here are some ways in which fruits and vegetables support weight loss and recovery from PCOS.

• Fruits and vegetables usually contain a lot of fibre, which is not digested quickly. As a result, they remain in the stomach for much longer. This helps to keep you satiated and reduces your food cravings.
• They contain high amounts of nutrients as vitamins, minerals and antioxidants without loading you up with calories. So, you get more nutrition and satiation from less food. This tames food cravings and reduces insulin levels.
• Fruits and veggies that are not so sweet and non starchy are low GI. Thus, they help to promote insulin sensitivity in your body and reduce insulin resistance.
• Essentially, high-fibre foods help to reduce the risk of being overweight or obese, or to manage it if you already are.

Foods that promote Ovulation and help balance the Hormones

• Broccoli, Cauliflower, Brussels sprouts, cauliflower, Cabbage
• Leafy greens, including red leaf lettuce and arugula
• Green and red peppers, Carrots, Mushrooms, Beets
• Beans and lentils
• Plums, apples, grapefruit, oranges, Pears, peaches
• Almonds
• Sweet potatoes
• Winter squash, Pumpkin, Gourds
• Drumstick leaves, Curry Leaves

These vegetables are also high in fibre, Vitamins, and Minerals that women with PCOS lack in their diet.

Fruits and vegetables to avoid

These would be fruits that are excessively sweet and starchy vegetables. Watch out for those and limit your intake of them. Some examples are:

• Processed fruits in the form of canned, cut and juiced fruits with additives
• Excessive consumption of very sweet fruits as banana, mango, coconut, durian and jack fruit
• Excess of tubers and starchy vegetables as potato, sweet potato, butternut squash

3. Healthy Fats

But I’m trying to lose weight, why should I take more fats?

Well, first you should understand that fats are not as bad as many people take them to be. What you just have to ensure is that you take the right kind of fats.

Embrace healthy fats. Omega-3 fatty acids, for example, are a good kind of fats.

Omega 3 – Healthy fats that Balance your Hormones and Promote Ovulation

• Salmon
• Tuna
• Sardines
• Mackerel
• Nuts
• Seeds
• Avocados
• Pure oils such as Extra virgin Olive Oil, Ghee, Coconut Oil, Sesame Oil, and Mustard Oil

Avoid saturated trans fats. These are detrimental to someone on a PCOS meal plan to lose weight. Here are some examples:

• Overly processed meat
• Red meat
• Donuts
• Frozen pizzas
• French fries
• Fast foods like hamburgers, etc.
• Margarine
• Refined Oils

4. Proteins in PCOS Meal Plan

Proteins in your diet promote satiety levels. You feel less hungry and less often. This supports weight loss, reduces food cravings, prevents binge eating, and of course the after guilt factor!

Proteins not only help to build body tissues, they are also the building blocks for several hormones and your bones. Hence, having sufficient proteins in your diet is important to increase the strength and elevate your energy levels.

Where can you find proteins? You can readily find them in dairy, fish, meat, and eggs. Again, you want to avoid the overly processed ones.

Protein foods to eat

Lean proteins sources are recommended.

• Beans
• Lentils
• Whole Grains as Quinoa, Brown Rice, Amaranth and Millets
• Vegetables as cauliflower, broccoli, green beans and green peas
• Sprouts
• Eggs
• Turkey
• Chicken
• Dairy
• Tofu
• Fish
• Nuts and Seeds

5. Support your Gut-Health and Mood with Probiotic Foods

You have been taught that micro-organisms cause diseases. That’s true, but not all of them!

There are some microbes in the body system that are essential to keeping us healthy. The mouth has its flora, the gut also has its flora, as well as other places in the body. These communities of microbes carry out activities that help the body of the human in which they are hosted.

However, poor dietary choices can hamper their functioning.

If they are disturbed or destroyed, they can no longer support us as they are supposed to.

Truly, science proves that women with PCOS have less diversity in the community of micro-organisms that are living in their gut.

Have we talked enough about sugar yet? Here’s one more. Sugar messes with this balance of microorganisms in the gut.

If you are to help these tiny little creatures to help you, then you have to eat what suits them.

Help those microorganisms with fermented foods that suit a PCOS diet plan

These all help the natural community of microbes in the gut to thrive.

• Coconut yogurt
• Pickles
• Kombucha
• Sauerkraut
• Kimchi
• Miso
• Tempeh

Some other foods would be Prebiotics that act as the food for your gut flora.

6. Developing Awareness about PCOS Diet

Of course, isn’t that what we’ve been saying all along? Ever heard the statement, “you are what you eat?”

Well, the tip is this: when you purchase food items, read the labels where available. Take note of what is in it and the percentage/weight present. This helps you keep track of how much of what you are about to take.

Stimulants? Alcohols? You shouldn’t be thinking too much about that. Caffeine shouldn’t be anywhere near the top of your list. That’s if it’s even there at all.

Sugar, sugar, sugar. Sugar everywhere. Be wary of sugar. Avoid it.

Eat Timely Meals

Stay regular with your Meals – Do not Linger to Binge Later On! In fact fix your meal times and stick to it as you would for any other important task. This helps your body system a lot!

Eating at set times gives your body a clock to work with – your hunger levels will be balanced and your satiation level will improve.

Don’t go for too many hours without eating! This helps to reduce the urge to snack or to indulge in binge eating. This also helps to keep blood sugar levels stable.

This is specially true for the window in between your lunch and dinner. If you know that you are running a little late at work on any specific day, then grab a healthy snack such as a fruit or some nuts.

This will help you to carry on till you reach home and provide with enough energy to be able to prepare a meal rather than binging on whatever comes in your way!

Getting Help that You Need

The nature of your work doesn’t allow much time to keep track of what you eat? Well, remember this is for the best. Health comes first. But that said, work out a way to ensure you still eat healthily. Contact a specialist dietitian for a PCOS diet chart if you have to.

You might have financial restrictions, that’s all right. You can still eat healthy without going way over budget. Work with recipes available for you. Buy straight from local farms. That’s even best because that’s the surest way to get natural unprocessed food.

Note which nutrients give you adverse reactions, and which ones relieve your PCOS symptoms. In the end, each person is unique.

Like breaking an addiction, stopping old habits to be faithful to your PCOS meal plan can be difficult.

It can be made easier when you have people who are sharing the same struggles to relate with.

Find PCOS diet support groups in your local area. Together, you can work towards overcoming this Polycystic Ovarian Syndrome.

Regular Physical Activity

Back up the Oomph of PCOS Meal Plan with Exercise!

Eating the right foods and diet without any form of exercise will only take you that far! Physical activity is another handle that you should include in your daily routine. It will further promote weight loss, tone up, and strengthen your body.

It has been proven time and again that changing lifestyle habits can go a long way in managing PCOS.

No! You don’t have to become an Olympic weight lifter.

Rather, you just need to exercise regularly and be consistent with it. Even a modest exercise such as thirty minutes of morning walk daily can do wonders.

Here’s an exercise plan and details on best exercises for weight loss in PCOS.

Worst Foods to Avoid from Your PCOS Meal Plan

Having considered what to eat to mitigate PCOS, let us now consider what to not eat in case of PCOS. Again, the diet is focused on keeping insulin levels low, and weight management.

• Reduce your consumption of processed carbohydrates like pastries, white bread, etc.
• Take less carbohydrates. Generally, women who take less carbohydrates have a better chance at ovulation.
• Avoid consuming too much of red meat as in steaks, pork, hamburger, etc.
• Do not take food containing too much sugar. Check the label for labels like high fructose corn syrup, sucrose, dextrose. These are sugars, and you should be wary of them.
• Pasta noodles that have semolina or durum are high in sugar, and should be avoided.
• Avoid solid fats. They are add to break down. Solid fats can be found in margarine, lard, etc. On a whole, mind the fat you take. With fats, the two Q’s are important, I.e. quality and quantity both.

These lists are far from exhaustive, but it should give you a good idea of what to embrace and what to shun.

7 Days PCOS Meal Plan

Having learned the best and worst foods for PCOS, you might wonder how to do it. How do you combine these food items? How do you ensure you’re getting enough nutrients without getting on the wrong tracks?

Here is a 7 days PCOS Meal plan for you:

Day 1

Breakfast: Beets Stir-fry + millets porridge

Lunch: 1 Bowl brown rice + Cowpeas soup + Cucumber Salad

Dinner: Thai Green Curry + 1 Bowl brown rice

Day 2

Breakfast: Apple Cinnamon Oats Porridge

Lunch: 1 Bowl brown rice + sprouted Mung Dal + green salad 

Dinner: 1 Bowl millets + Mixed vegetables stir-fry

Day 3

Breakfast: Scrambled Eggs with Herb muffins

Lunch: 1 Bowl brown rice + Lentils soup + ½ bowl curd

Dinner: Vegetable Khichadi or Porridge

Day 4

Breakfast: Vegetables stir-fry + 1 Bowl millets porridge

Lunch: 1 Bowl brown rice + Basil Tofu Scramble + green salad

Dinner: 1 Bowl barley + Mixed Vegetables

Day 5

Breakfast: Apple Cinnamon Oats Porridge

Lunch: 1 Bowl brown rice + Sprouted Beans curry + cucumber salad

Dinner: 1 Bowl millets + Green beans stir-fry

Day 6

Breakfast: Mung Dal Dosa (Pancake) with Mint Chutney

Lunch: Bowl brown rice + Spinach Daal + ½ bowl curd

Dinner: 1 Bowl whole wheat porridge with fresh vegetables stir-fry

Day 7

Breakfast: Scrambled Eggs with Herb muffins

Lunch: Vegetable Quinoa + green salad (stir-fry)

Dinner: Vegetable Khichadi or Porridge

Morning/Evening Snack Options

Add on these PCOS healing snacks in between your meals should you need to. It will help you to keep you your hunger levels in check while supporting hormone balance:

• Roasted Black Gram
• Nuts and dried fruits (limited amount)
• Sprouts
• Berries
• Handful of sunflower seeds or pumpkin seeds
• Hummus and fresh vegetables as celery or carrots
• Cucumber slices
• Lemon water or coconut water
• Apple Beets and Celery Juice

Takeaway

To adopt the best PCOS meal plan is to adopt the on that is best for you. You will also enjoy all the benefits of eating healthy.

You will finally be relieved of that acne ruining your face. The hirsutism excessive hair growth in inappropriate places will stop, and your hair will stop falling out. Bye-bye to obesity and abnormal weight gain. Your periods will become more regular and less painful. You will finally be able to hold your own baby in your own hands.

So, when are you getting started?

Below you can download PCOS Diet plan pdf version for reference. If you need further support to follow the diet plan or considering Ayurvedic treatment to manage or treat PCOS Naturally, do contact us here, we will help you out.