Diet is the sum of the food taken by a person to intake the nutrition for health reasons. There are different diet plans according to the health requirement of a person. We will discuss about the PCOS diet plan menu Indian in this article.
What is PCOS?
Polycystic ovarian (Ovary) Syndrome –PCOS is a hormonal disorder. PCOS can affect 12-18% of women of reproductive age and up to 21% in some high-risk groups, such as indigenous women. It is a complex condition to identify PCOS because there are several symptoms and you don’t have to have all of them to be diagnosed with PCOS.
We find Very few women have a similar type of symptoms. The name “Polycystic” suggests you might have multiple “cysts” on your ovaries, but not all women who have multiple “Cysts” have PCOS. The term cyst is a bit misleading. The Cysts are actually not cysts but partially formed follicles the each contains an egg.
Common symptoms of PCOS
Some women begin observing symptoms around the time of their first period.
Others only discover they have PCOS after they have gained a lot of weight or they have trouble getting pregnant
Irregular periods causes due to lack of ovulation prevents the uterine lining from shedding every month. Women suffering from PCOS get less than eight periods a year.
Periods you do get can be heavier than normal because the uterine lining builds up for a longer period of time.
70 percent of women suffering from PCOS grow hair on their face, body- including their back, belly and chest. Excess hair growth is called as hirsutism.
Hormones imbalance make the skin oilier than usual so that causes acne on the face, chest and upper back.
Almost 80% of women gain weight when they are suffering from PCOS. Mostly they are obsessed.
Male- pattern Baldness
Hair on the scalp falls out and gets thinner.
Darkening of the skin
Skin dark patches can form in body crease like those on the neck, in the groin, and under the breasts.
Hormone changes can trigger headaches in some women.
The menstrual cycle can be disrupted due to PCOS, leading to fewer periods. Acne, hair growth, weight gain, and dark skin patches are other symptoms of the conditions.
What causes PCOS?
No one knows the exact reason why PCOS occurs. But it is quite clear that most of its symptoms come from problems with hormones, or natural body chemicals.
Number of girls with PCOS has too much insulin, a hormone that helps turn food into energy. Extra insulin can cause the darkened skin you may have on your neck, behind your knees and other places.
Girls with PCOS also have extra Androgens. Although people often think of androgens as a male hormone, females have them too. Acne leads to the extra androgen, weight gain, excess body hair, irregular periods, and other PCOS symptoms.
Does PCOS put at risk for other conditions?
PCOS can lead to higher risk of other health problems:
High blood pressure
A thickening of the endometrium or the lining of the uterus, which can eventually lead to cancer if you don’t get your period regularly getting your PCOS symptoms under control, these risks can reduce at an early age.
Treatment for PCOS
PCOS cannot be cured, but there are lots of ways to treat it. Few of them are different ones at different times, depending on your symptoms.
Lifestyle changes are great way to deal with PCOS.
If you have PCOS it is important to eat well and Stay active.
Birth control pills are very common form of treatment for PCOS.
Birth control pills contain hormones that can:
Correct the PCOS Hormone imbalance
Lower the level of male hormone, which will lessen acne and hair growth
Regulate your menstrual periods
Endometrial cancer is higher in young women who don’t get their periods regularly)
Metformin is a medicine that may help with irregular periods and other PCOS issues.
Sometimes Metformin used to treat diabetes and may help put your blood sugar closer to normal levels.
Anti-androgens work to reduce the effects of the male hormones on girls with PCOS. They used to clear up acne and hair growth. You can also deal with unwanted hair through electrolysis, removal creams, and laser treatment. Lots of other options used for treating acne.
Though there are ups and downs having a healthy lifestyle is the first step to living well with PCOS.
Avoid refined products
PCOS diet plan
Early morning at 7 am
Ginger Turmeric Tea (Best drink to get flat tummy):
How to make
Boil 2 glass of water and add 1 inch of crushed ginger. After some time add cinnamon and turmeric powder. Let the ingredient boil for some time. After some times 2 glass quantities will become in 1 glass. Turn off the stove.
Filter the tea into the glass. After some time add 1 teaspoon of honey and squeeze 1 lemon. Drink this tea as hot as you can take.
This tea will make your tummy flat and helps to reduce the weight.
A healthy diet is always beneficial as weight loss is the primary target a good PCOS Indian diet plan will give the body the nutrient that is needed to help control the hormonal imbalance.
a nutrient-dense Indian diet will ensure that enough nutrients are available to help reduce and manage the symptoms of PCOS.
So avoid refined products like a refined flour refined oil refined sugar and also avoid processed foods. Let’s begin with the diet plan start your day with 5 soaked and peeled almonds soaking the almonds overnight will help to break down the phytic acid and hence it can be absorbed quickly peeling the almonds also is important as it contains tannin, which is a nutrient inhibitor another plus point of soaking is it helps to peel the skin easily.
Remind yourself to soak almonds at night so that you can make it a routine and also include your children and spouse in this routine after 15 to 20 minutes have any seasonal fruit of your choice. If having mango a slice only here as they’re very sweet too, so I am only serving a big slice of the mango.
The other options are one banana or an apple, bananas are more easily available all through the year round and always try to include seasonal fruits after one hour of this you can have your breakfast
If you are a working lady you can carry your breakfast to work for breakfast. Serving Raagi marina a day raagi. is an unprocessed ancient grain and this millet is inexpensive and easily available in India raagi.
It is also known as nachni and Ponyo in Malayalam raagi helps in fat burning and also helps to manage a blood sugar spikes it’s an excellent source of calcium client dietary fiber rich in complex carbs and has a very low glycemic index plus it is gluten-free. The fiber in raagi keeps you feeling fuller for a longer time. The amino acid tryptophan reduces your food cravings.
Marina is nature’s multivitamin and they help you balance hormones they’re also high in vitamin A C E and B vitamins vitamin E is helpful in managing PMS. so if you are feeling bloated and irritable then marina should definitely be in your diet.
Green leafy vegetables especially those with B vitamins like marina are very useful if you suffer from PCOS. They help improve the function of your thyroid the fat metabolism and balance hormones and also improves fertility.
Now into a bowl add in 5 to 6 shallots which is also known as cherry Olli in Malayalam and one green chili finely chopped and in rinsed and cleaned meringue olives. handful of leaves and tender stems also now roughly chopping the meringue our leaves and it will measure about a cup Moringa leaves helps to balance your hormones detoxify.
your body rich in vitamins and minerals since not using any oil adding in 2 tbsp grated cognitive fats it’s also diabetic friendly and perfect for weight loss and in half teaspoon pink Himalayan salt 1 cup raagi Flour. raagi is also known as finger millet.
Now with a spoon lightly mix the ingredients and add in 1 and 1/4 cup boiled water just measure the water in the same cup which was used to measure raagi flour. Mix well with a wooden spoon and once it is nicely mixed allow it to cool down heat. An iron dosha tava and grease the tawa with gingili oil and reduce the flame to the lowest take one large handful of the cooled raagi mix and dip your finger in water and spread it out into a small disc on the table.
Allow it to cook on low flame for about 2 minutes and then flip it to the other side and allow it to cook for another 2 minutes remember to keep the flame on the lowest. Flip it one more time and healthy oil-free raagi Morning a day is ready to serve.
Raagi a day with Loki curry can have Raagi Chula, Raagi roti or ragi porridge all the recipes are already shared on my channel this nutrient-dense breakfast is so filling that you will not pray for a mid-morning snack, but make sure you keep yourself hydrated by drinking plenty of water.
Moving on to lunch and serving three healthy and filling salads you can also carry to work. These are the best PCOS diet plan menu Indian
The first salad
is a filling salad with avocado and boiled egg. sliced 1 carrot and chopped half apple these two will add a fiber to my salad for some protein I’m adding in one whole boiled egg and four healthy fats.
Half of an avocado simply slice them and scoop them to the plate make sure you scrape the green part just below the skin as it contains many vital nutrients sprinkle a fat pinch of black pepper powder over the eggs and avocado a fat pinch of pink Himalayan salt and a squeeze of half a lemon over the carrot. Oil and carb-free salad is ready to serve.
The second Salad
It is a high-protein Kala chana salad into a bowl add in: 1chopped cucumber
1 chopped onion
1 chopped tomato
1 chopped green chili
1 grated carrot and
1 cup boiled Kala chana also known as kartha Kerala in Malayalam. Add fresh curry leaves. Just dropping them into small pieces and adding curry leaves because garden fresh curry leaves. They are a rich source of iron and folic acid.
Highly beneficial if you have iron deficiency anemia or hair fall issues add in one teaspoon virgin coconut oil 1/4 teaspoon pink Himalayan salt now mix this well and healthy filling and nutrient dense a salad is ready to serve.
The third salad for PCOS diet plan menu Indian
Protein-rich salad with avocado as healthy fats for PCOS management you need to eat healthy fats that provide essential fatty acids like seeds nuts coconut oil oily fish Desi Ghee avocado etc. The healthy fats provide vitamin D and B that are very important in managing symptoms of PCOS.
This salad dressing into a small bowl add in one chopped green chilli, squeeze in half a lemon 1/4 case, one freshly roasted jeera powder, try to use a freshly roasted jeera powder as it gives a nice flavor to this salad and in 1/4 teaspoon freshly ground black pepper powder, again try to use a freshly ground black pepper powder for added flavor.
1/2 teaspoon pink Himalayan salt, 1/4 teaspoon chaat masala for an added Indian flavor, a splash of coconut vinegar or apple cider vinegar which has the mother now, Give this all a mix and the kid with salad dressing aside in a plate.
Sliced 3/4 of 1/2 and avocado other Carol’s are truly an amazing food and makes a filling and nutrient dense addition to any meal or snack.
Did you know that avocado provides nutritious, heart-healthy fats?
In addition to various and the oxidants, multiple trace vitamins, and minerals fact a full of essential nutrients avocados helps to improve heart health.
PCOS diet plan menu Indian
It helps to balance hormones and helps in better digestive health. it is also a rich source of fiber folate vitamin A and potassium. The healthy fat fiber and phytochemicals and this super nutrient dense food will help you to lose weight.
When you are using avocados you don’t need another source of healthy fats like coconut oil or olive oil in the plate.
1 sliced tomato
1/2 cup boiled and salted green moong dhal for that extra protein
1 medium sized carrot
Half an onion chopped
Pour the salad dressing over and mix well and enjoy this filling quick and easy salad without any guilt the best thing about these 3 healthy salads are they are easy to make and can be carried to work and will keep you feeling fuller for a longer time.
Evening tea and snacks
Moving on to evening tea time snack you can have options like milk tea and oats muffins this is an excellent choice especially if you are commuting from work other options with tea are McConnell’s pujas or even roasted peanuts mcconnell’s are one of the best options for evening snacks.
As they can be made ahead and can be stored even in your workplace I have already shared oats muffin marina and curry leaves roasted mikanos which is very good for those with PCOS.
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A quick and easy and healthy Khichdi, it’s light on the stomach it’s gluten-free and easy to make.
Quinoa khichdi takes just 15 minutes to make and a perfect filling meal after a long hectic day at work this protein rich and nutrient dense ball of quinoa and dal is filling and keeps you fuller for a longer time. Plus the desi ghee will help in good digestion and also helps in the assimilation of vitamins and minerals. Vitamins like a E and D.
A little bit of desi ghee in your meals to be absorbed by your body and it also helps in the fat burning process.
In 10 to 15 minutes to get your healthy dinner ready. If you are trying to cut down rice from your meals then this khichdi is the perfect guilt-free meal.
Don’t skip dinner anymore so let’s get started with a recipe to make quinoa khichdi.
First soak 1/4 cup of quinoa, soak 1/4 cup of moong dal soak for at least 10 minutes. Quinoa has a naturally occurring coating, which actually makes the canvas slightly bitter.
Soak the quinoa and then rinse it thoroughly 2 to 3 times in water. If you don’t do this step your quinoa taste a slightly bitter, so make sure that when you’re using quinoa you soak the quinoa and then rinse it thoroughly before cooking.
Rinsed the quinoa keep it on the strainer so that the water drains off a little. Repeat the same thing with the moong daal the strainer. .
Once the cooker is heated adding 1 TSP Desi Ghee and once the ghee is heated. Add 1/2 TSP cumin seeds, put the flame on the lowest and then add it for red chilies breaking into two pieces, add in a sprig of curry leaves, just give this a mix and then adding the strained moong dal and quinoa, adding 1/2 TSP turmeric powder, 1/4 TSP Himalayan salt.
Give this all a nicely lightly roasting the quinoa along with all will give this patchouli a nice flavor. Add in two cups of water. Put the flame on the highest and bring this to a boil once it starts to boil. Cover the cooker, and after the first whistle put the flame on the lowest, for about five minutes. Then turn off the heat keep it on the lowest flame for five minutes.
Make a topping for the kitties and for that in your ball I’m adding in one medium-sized grated carrot 1 chopped green chilli a tablespoon of chopped coriander leaves, 1/8 teaspoon of pink Himalayan salt, squeeze in half a lemon give this all a mix.
Now open the cooker the Khichdi is perfectly cooked and it’s of the right consistency. Serve this immediately to a bowl. just before serving, half of the carrot mix on top of the quinoa and sprinkle. Some more coriander leaves and my quick and easy and healthy gluten-free quinoa khichadi is ready to serve.
so guys do try to eat healthy, avoid processed and refined products and also include 30 to 40 minutes of exercise along with clean eating.
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