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Diet Plan for Women with PCOS Problem

PCOs is the most common problem every girl faces in this modern world. A PCOS diet plan is important for treating PCOS, not only for weight loss and prevention but also for regulating insulin levels. Many women with PCOS are insulin resistant, which results in more insulin being produced in the pancreas to be successful. Insulin is an essential hormone, because it brings sugar from the blood through the body’s muscles, allowing the body to make good use of glucose energy.

High levels of insulin wreak havoc on the body, contributing to many of PCOS symptoms such as accelerated hair growth, weight gain, acne, fatty liver and high cholesterol, polycystic ovaries and an abnormal menstrual cycle, not to mention elevated levels of appetite and cravings. Are sounds familiar, don’t they? Controlling the levels of insulin in the blood is therefore essential in controlling PCOS. Refined carbs cause insulin levels to increase, and hence should be avoided.

Foods rich in fat can also increase weight and cause high cholesterol. Foods with a high GI induce a rapid increase in blood sugar levels. Rates of insulin follow suit to cope with bloodstream glucose. High GI foods have usually been processed to extract fibre and other nutrients so that they can be tasty but are high in calories and low in nutrients. Should stop other sources of high GI foods: white rice, white potatoes, white bread, rice cakes, muffins, and cookies.

Saturated, hydrogenated and trans-fats are all fats to avoid. Saturated fats, contained in red meat and dairy foods, cause a rise in estrogen production, inhibit the absorption of certain nutrients and can lead to weight gain.

Diet Plan for Women with PCOS

Sunday

Breakfast (8:00-8:30AM) 3 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney/ Tomato Chutney
Mid-Meal (11:00-11:30AM) green gram sprouts 1 cup
Lunch (2:00-2:30PM) 3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30 PM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Dinner (8:00-8:30 PM) 2 Roti / chappati.+ Tomato subji 1/2 cup.

Monday

Breakfast (8:00-8:30 AM) 2 Slice brown bread.+1 slice low fat cheese+2 Boiled egg white.
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Lunch (2:00-2:30 PM) Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk.
Evening (4:00-4:30 PM) 1 cup light tea+ 2 wheat rusk.
Dinner (8:00-8:30PM) 2 roti/ Chapathi+ Ladies finger subji 1/2 cup.

Tuesday

Breakfast (8:00-8:30 AM) Chappati 3 + 1/2 cup Potato green peas curry.
Mid-Meal (11:00-11:30AM) 1/2 cup boilled black channa
Lunch (2:00-2:30PM) 1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30 PM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Dinner (8:00-8:30 PM) Broken wheat upma 1 cup+ 1/2 cup green beans subji

Wednesday

Breakfast (8:00-8:30 AM) Methi Parata 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Lunch (2:00-2:30 PM) 1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad.
Evening (4:00-4:30 PM) 1 Cup light tea+ Brown rice flakes poha 1 cup.
Dinner (8:00-8:30 PM) Wheat dosa 3 + 1/2 cup Bitter guard subji.

Thursday

Breakfast (8:00-8:30 AM) Vegetable Oats Upma 1 cup+ 1/2 cup low-fat milk.
Mid-Meal (11:00-11:30AM) plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30 PM) 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30 PM) 1 cup boiled channa+ light tea 1 cup.
Dinner (8:00-8:30 PM) 2 Roti/ chapati+ 1/2 cup mix veg curry

Friday

Breakfast (8:00-8:30 AM) Mix veg Poha 1 cup+ 1/2 cup low-fat milk.
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Lunch (2:00-2:30 PM) 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30PM) 1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30PM) 2 Roti / chappathi+Ridge guard subji 1/2 cup.

Saturday

Breakfast (8:00-8:30 AM) Bason cheela-2 + 1 tbs green chutney.
Mid-Meal (11:00-11:30AM) 1 cup boiled channa
Lunch (2:00-2:30 PM) 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low-fat curd.
Evening (4:00-4:30 PM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.)
Dinner (8:00-8:30 PM) Broken wheat upma 1 cup+ 1/2 cup green beans subji

 

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