PCOS | PCOD | Diet Plan | How To Lose Weight & Get Periods Regularly!

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Hey Girls! I know you had a lot of questions about PCOD/PCOS, what diet plan to follow and how we can treat it. So I teamed up with Dr. Radhika who is a Gynaecologist to answer some of the questions for us about PCOD.

By the end of this video, I will make sure that you know what PCOS / PCOD is, why it happens and what you can do to control it, so that you have your periods regularly along with a PCOD diet plan that you can even download and print.

PCOS basically means that your ovaries are under a lot of pressure and that is why they are not functioning properly. And this has started showing in other parts of the body as acne, irregular periods, obesity, weight gain and difficulty in conceiving.

As reported by the India Times, 1 in every 5 Women in India has PCOS. So today we will learn why Indian Women in particular have PCOD and what steps are necessary to make sure that we treat PCOS/PCOD.

NUTRITION PLAN FOR PCOS/PCOD

Meal 1: (Breakfast - 8 AM)

· 2 Egg Whites + Whole Wheat Toast
· Idli/Poha/Upma/Semiya (with Chutney)
· Paratha
· Oats with Milk

Meal 2 (Mid-Morning Snack – 10:30 AM)

· Butter Milk
· Regular Cup of Tea
· Dry Fruits
· Coconut Water (Summer Special!)

Meal 3 (Lunch: 12:30 PM)

· Salad (Cucumber/Beetroot/Carrots) + Daal / Sabji / Paneer / Rajma / Chana + Rice / Roti + Curd
· Chicken + Jeera Rice / Roti
· Curd + Vegetable Pulao

Meal 4 (Mid-Evening Snack: 4 PM)

· Handful of Peanuts
· Peanut Butter on a slice of Brown Bread
· Upma
· 2 Boiled Eggs
· Chana Salad

Meal 5 (Dinner: 7 PM)

· Salad (Cucumber/Beetroot/Carrots) + Daal / Sabji / Rajma / Chana + Rice / Roti
· Khichdi

Meal 6 (Before Bed: 9 PM)

· Glass of Milk



General Guidelines:

· You can choose to exercise either in the morning or in the evening. Have a piece of fruit (any local seasonal fruit), 30 minutes before your workout.
· Keep changing the type of Sabji so that you include a wide variety of vegetables in your diet.
· Limit your tea/coffee to 1-2 cups every day and never have it first thing every morning or last thing in the night.
· Avoid aerated drinks (even diet coke), chips, candies or anything that comes ready to eat in a packet or can be cooked “instantly”.
· Try eating at home as much as possible and include just one cheat meal (cheat meal, not day) every week.
· If you are following this plan and skip a meal or have a cheat meal in between, then don’t give up on the entire plan and end it with a Diet Coke and a Burger. You can immediately restart and get back to the plan.
· Make sure you include whole grains, Daal, milk, milk products, fish, eggs, paneer, cheese, flax seeds, walnuts and green veggies in your diet. They not only improve your hormones but also improve your insulin sensitivity.
· If you noticed, I’ve not mentioned the quantities of each food. Because nobody should decide the quantity of food you eat. No dietician, no doctor, no trainer. The quantities that are too little for me, might be too much for your body. It’s only your stomach that should get to decide how much is enough. So learn to eat slowly and pay attention so that you know exactly when to stop. As they say, a wise man knows when to stop eating but a fool always over eats.

Along with this DIET plan, as mentioned in the video, get best friends with regular exercise.

Here are the links of videos I mentioned, if you want to workout at HOME:

KEEP IN TOUCH:

#TheUrbanFight #PCOD #PCOS #PCODProblem #PCODSolution #PCODYoga #PCOSDietPlan

[nita]

Ohh girl u r rocking i really need this after watching 1000s pcod/pcos videos.
Glad to find ur channel.👌👍

[nishisaxena]

I totally agree with ur last point ... whenever I have boyfriends my periods is on time, love is important and “making love “ is crucial too ... you release good hormones ...

[saadiasharafatali]

I m In tears because finally I got to know what I was striving to hear that pcos is not fatal, we can be NORMAL too, we can live life of our own,
Just one word to say : THANKIEEW ❤

[apurvasharma]

Loved that 4th point of Love.. That's 101% true that emotional challenges make us eat too much !
Love you too di ! ❤

[deebanks]

#4 made me cry because it's the one thimg I keep promising myself but putting off. A healthy diet, exercise, readjusting my life all come easy to me. #4 gets easily tossed aside. THANK YOU for showing how it relates to PCOS. That was an eye opener. <3

[t.k.k.]

After reading a lot of stuff about pcos I was seriously so scared and thought that my life is going to end but you seriously calmed me. Your positive attitude gave me energy. Thank you soo much. ❤️🙂

[deepikasaravanaraj]

Feeling very positive... J just realized what I really missed.... Glad I saw this video.. Hope I recover from pcos and back to fit...

[Rakshamaybe]

I have pcod nd i m struggling to lose weight so much 😭😭

[simransekhri]

Thank you for making such an amazing video. This is just what I needed to see. Have been suffering from this disease from 10 years and its made me gain 15-20 kg above my optimum weight. Meds have only treated the symptoms not the root cause. As you know, services of dieticians are extremely expensive.. and thus I was researching on nutrition for pcod, and landed here. Keep up the good work!

[itsme]

I seriously watch u as my elder sister guiding me as a younger sis😚
may Allah get u out of all the troubles u have
and bless u with every success and happiness didi

[christinewebb]

thank you for your time. the amount of vids ive already seen that dont speak from the first person going through pcos. and this vid actually speaks to me finally ive found one that tells me exactly what i need to know and how to go about doing it. glad doing these vids also help you as u are changing ur life for the better too and giving your time ti help others. thank you

[akankshatanwar]

You taught through this video a calm, healthy and most importantly loving approach towards our body to combat something like PCOD and not to torture it as if it's doing something intentionally or out of place. I've watched a number of videos on PCOD and this one goes in my favourites. Thank you❤️

[meghanakhan]

I had pcos and had lot of problem in conceiving . I lost around 12 kgs with aerobic and nutritious diet plan. It brought the life style change and then finally I had my daughter.now she is 5 years old and am struggling to loose again😊

[sankitakavlekar]

Omg this was a slap on my face.. especially the sleep time..thank you so much for my eyes wide and I will make sure that this lifestyle is followed..thank you ❤

[Artar]

Loved this video! I would just add that grains don’t work for everyone, esp if you have insulin resistance which many people with pcos... my doc advised a low carb diet which is tough on an Indian vegetarian diet but losing the carbs really helps with symptoms

[siddhigawade]

You really wanted to make a difference in our lives, didnt you? ... thank you so much...u were really helpful...!!! Will try to match the diet plan as much as i can...! Thank you!♥️

[yaminivasudevan]

You are amazing!!! The way you speak is really motivating and soothing!!! Hats off girl!!!

[panghalmonika]

Omg! U have rocked....so inspirational but I want you to help me in anxiety disorder...I am pcos girl and I generally feel anxious... stressed..!

[anbumathika]

Got diagnosed today and I needed this so much. Thank you!

[kikib]

Thank you for this! You’ve given a newly diagnosed miserable woman hope with controlling PCOS. The New Years resolution to get healthy begins.