Indian Diet Plan For PCOD | Dr Anjali Kumar | Maitri
Summary
TLDRDr. Anjali Kumar discusses Polycystic Ovarian Disease (PCOS), affecting one in five women, and its ties to lifestyle factors like diet, exercise, and stress. She offers a practical, plant-based Indian diet plan for PCOS, focusing on complex carbs, plant proteins, and minimal external fats, aiming for 1200-1400 kilocalories. The plan includes antioxidant drinks, balanced meals, and excludes dairy, refined, and processed foods. Dr. Kumar emphasizes the importance of exercise, stress management, and a consistent sleep schedule for PCOS management.
Takeaways
- 😀 Polycystic Ovarian Disease (PCOD) affects 1 in 5 women, often due to sedentary lifestyle, stress, lack of sleep, and poor diet.
- 🌱 A plant-based, vegan diet is highly beneficial for PCOD management, improving insulin resistance and reducing inflammation.
- 🍽️ The diet plan provided includes 1200-1400 kcal, focusing on complex carbohydrates, plant-based proteins, and minimal external fats.
- 💧 Start your morning with antioxidant drinks such as methi (fenugreek) water, curry leaves water, or a cinnamon-ginger-lemon drink.
- 💪 Daily exercise like walking, strength training, and sun exposure (for Vitamin D) are important components of managing PCOD.
- 🍳 Breakfast options include cheela (vegetable pancake) made from besan, moong dal, or millet flour, or poha/upma with equal amounts of vegetables.
- 🥗 Lunch options involve sprout salads with seasonal vegetables, fruits, seeds, and optional chutneys for flavor.
- ☕ For mid-morning snacks, consider smoothies, fermented drinks like kanji, or buttermilk to boost ovarian function.
- 🍽️ Dinner options include rice with dal or khichdi, emphasizing simple, non-processed, plant-based meals.
- 🛏️ Lifestyle tips include proper sleep, breathing exercises, stress management, and avoiding processed foods, refined sugar, and microwaving.
Q & A
What is PCOS and how common is it among women?
-PCOS stands for Polycystic Ovarian Syndrome, a complex disease that affects approximately one in every five women. It is characterized by multiple cysts in the ovaries and is linked to hormonal imbalances, insulin resistance, and other health issues.
What are some common lifestyle factors that can contribute to PCOS?
-Factors such as a sedentary lifestyle, lack of exercise, insufficient sleep, high stress, and a faulty diet can contribute to the development or exacerbation of PCOS.
Why is a plant-based diet recommended for PCOS management?
-A plant-based diet is recommended for PCOS management because it has been shown to have benefits over animal-based diets, particularly in cases of PCOS and metabolic syndrome. It can help improve insulin resistance, weight loss, and inflammation.
What are some antioxidant drinks suggested for PCOS patients in the morning?
-Antioxidant drinks suggested for PCOS patients include methi (fenugreek) water, curry leaves water, mowingga (drumstick tree) leaves drink, or a simple cinnamon, ginger, and lemon drink.
How important is exercise in managing PCOS, and what types are recommended?
-Exercise is crucial in managing PCOS as it helps with weight loss, insulin resistance, and overall health. Recommended types include walking, running, cycling, gym sessions, swimming, and cardio workouts, along with strength training exercises like lunges, squats, or planks.
What is the significance of vitamin D for PCOS patients?
-PCOS patients often have vitamin D deficiency, which is important to address as it plays a role in overall health and can affect the recovery process from PCOS.
What are some breakfast options suggested for a PCOS diet plan?
-Breakfast options for a PCOS diet plan include a cheela made with vegetables and a flour like besan or moong dal, poha or upma with an equal ratio of vegetables, served with chutneys like green chutney or peanut chutney.
What are some mid-morning drinks that can be beneficial for PCOS patients?
-Beneficial mid-morning drinks for PCOS patients include a spinach, apple, and orange smoothie, fermented drinks like kanji which is rich in vitamin B12, or buttermilk.
How should lunch be structured in a PCOS diet plan?
-Lunch in a PCOS diet plan should consist of a medium bowl of a sprout salad, kabuli chana salad, or boiled moong dal salad with seasonal vegetables, or a bowl of fruits with seeds like sunflower, pumpkin, watermelon seeds, and coconut pieces.
What is the recommended dinner for PCOS patients, and why is the timing important?
-Dinner for PCOS patients can include rice with any dal, veg samba, or khichdi. It is important to finish dinner by around 7 pm to allow for digestion and to avoid late-night eating, which can contribute to weight gain and insulin resistance.
What are some tips for managing hunger and maintaining a healthy diet for PCOS?
-Tips for managing hunger and maintaining a healthy diet for PCOS include not starving oneself, differentiating between hunger and temptation, preferring plant-based diets, eating simple seasonal local food, minimizing food processing, avoiding unnecessary refrigeration or microwaving, and using unrefined sweeteners and oils.
Outlines
🌿 Introduction to PCOS Diet Plan
Dr. Anjali Kumar introduces a diet plan for Polycystic Ovarian Disease (PCOS), emphasizing the prevalence of the condition affecting one in five women. She acknowledges the complexity of PCOS, which can be attributed to factors like sedentary lifestyle, lack of exercise, inadequate sleep, stress, and poor diet. Dr. Kumar critiques the abundance of unverified nutrition information available online and introduces a practical, Indian vegan diet plan. This diet is designed to provide adequate nutrition, improve insulin resistance, facilitate weight loss, reduce inflammation, and alleviate PCOS symptoms. It is complemented by exercise and stress management. The diet is plant-based, excluding dairy products, refined, packaged, and processed foods, and is rich in complex carbohydrates, plant-based proteins, and minimal external fats, totaling 1200 to 1400 kilocalories. Dr. Kumar suggests starting the day with an antioxidant drink and emphasizes the importance of a proper sleep-wake cycle.
🍽️ Detailed PCOS Diet Plan and Recommendations
The video script outlines a detailed diet plan for managing PCOS, starting with an antioxidant-rich drink in the morning, such as methi water, curry leaves water, mowingga, or a cinnamon-ginger-lemon drink. It suggests various breakfast options like cheela with vegetables, poha, or upma, all with a one-to-one ratio of grains to vegetables. The diet includes mid-morning drinks like smoothies, kanji, or buttermilk. Lunch recommendations consist of salads with sprouts, kabuli chana, or boiled moong dal, and a fruit bowl with seeds. A light mid-afternoon snack could be green tea, coconut water, or lemon water with roasted nuts. Dinner suggestions include rice with dal, veg samba, or khichdi, and a 30-minute post-dinner walk is advised. Dr. Kumar also recommends a warm water and cinnamon drink at bedtime for better insulin sensitivity. The diet emphasizes the importance of not starving, differentiating between hunger and temptation, preferring plant-based foods, eating simple and seasonal local foods, avoiding processed and packaged foods, and using unrefined sugars and healthy oils. The summary concludes with lifestyle tips for better sleep and stress management.
💪 Encouragement and Upcoming Content
Dr. Anjali Kumar concludes the video by acknowledging the potential difficulty of following the PCOS diet plan but assures viewers of its wholesome benefits, including increased energy and weight loss. She encourages patience and self-investment in health, inviting viewers to share their experiences. The video ends with a teaser for the next week's content, which will focus on supplements for PCOS. Dr. Kumar reminds viewers to like, share, and subscribe for more health-related content.
Mindmap
Keywords
💡Polycystic Ovarian Disease (PCOS)
💡Insulin Resistance
💡Inflammation
💡Plant-Based Diet
💡Complex Carbohydrates
💡Dairy-Free Diet
💡Refined Foods
💡Exercise
💡Stress Management
💡Vegan Diet
💡Fermented Foods
Highlights
Dr. Anjali Kumar discusses Polycystic Ovarian Disease (PCOS) and its prevalence.
Identifies lifestyle factors contributing to PCOS, such as sedentary lifestyle, lack of exercise, stress, and poor diet.
Advises on the importance of a diet plan for managing PCOS, distinct from general nutrition advice.
Introduces a practical Indian diet plan for PCOS, combining modern science with traditional yoga teachings.
Recommends a pure vegan diet plan, emphasizing plant-based foods over animal-based ones.
Advocates for the elimination of dairy products, refined, packaged, and processed foods from the diet.
Details the diet's focus on complex carbohydrates, plant-based proteins, and minimal external fats.
Outlines the caloric intake of the diet plan, aiming for 1200 to 1400 kilocalories.
Suggests starting the day with antioxidant-rich drinks like methi water, curry leaves water, or mohinga.
Emphasizes the role of exercise, including cardio and strength training, in managing PCOS.
Recommends a breakfast of cheela with vegetables, poha, or upma, focusing on a 1:1 ratio of grains to vegetables.
Advises on mid-morning drinks, including smoothies, fermented drinks like kanji, and buttermilk.
Describes lunch options, such as sprout salad, kabuli chana salad, and boiled moong dal salad.
Suggests a light mid-afternoon snack of green tea, coconut water, or lemon water with nuts.
Recommends a dinner consisting of rice with dal, veg samba, or khichdi, and the importance of a 30-minute post-dinner walk.
Advises on bedtime practices, including warm water with cinnamon and avoiding electronic devices before sleep.
Encourages a plant-based diet, eating simple seasonal local food, and avoiding processed and refined foods.
Stresses the importance of hydration, positive mindset, and proper sleep for PCOS management.
Encourages patience and self-investment in the diet and lifestyle changes for long-term PCOS management.
Transcripts
[Music]
so hello everyone this is dr anjali
kumar once again bringing you greetings
from metri
so we are back to pcod once again
polycystic ovarian disease
it's all around us
practically one in every five women
today is suffering from pcod it's a
complex disease with multiple reasons to
blame for
probably a sedentary lifestyle lack of
exercise
lack of sleep lot of stress and of
course a faulty diet
there is lot of information available on
internet about nutrition in case of pcod
some of it could be true but some of it
actually
may not be based on sound science and
may not be as trustworthy as we would
like to believe we did a
video on diet philosophy for pcod but
lot of you actually requested for a diet
plan for pcod so today i will be giving
you a practical diet plan an indian diet
plan for pcod
this would ensure an adequate nutrition
improvement in insulin resistance of
course weight loss improvement and
inflammation and of course relief from
pcod symptoms and needless to say this
has to be combined with the right amount
of exercise and stress management plan
this diet plan comes from my experience
for modern science and my yoga teachings
both
this is a pure vegan diet plan now we
have enough medical evidence talking
about the benefits of a plant-based diet
over animal based diet especially in
cases of pcod and metabolic syndrome
this diet also does not contain any
dairy products and of course no refined
packaged and processed food
this diet contains ample amount of
complex carbohydrates to ensure optimum
blood sugar levels to reduce insulin
spikes also good amount of plant-based
proteins and very minimal external fats
this diet plan will be roughly about
1200 to 1400 kilocalories and i will try
and give you two or three options for
each meal so let's get started
it's important to
keep your sleep and wake up cycle right
so try and get up early in the morning
by about 6 00 am or 6 30 am and you can
start your morning with a powerful
antioxidant drink you can either have
methi water methi seeds are also known
as fenugreek seeds they are powerful
antioxidants they are known to reduce
blood sugar levels and they are known to
improve the insulin sensitivity you can
also use
curry leaves water now curry leaves have
been used in indian kitchens for a very
very long time
they are also known to work at the
insulin sensitivity a lot you can also
try mowingga
mohinga is drumstick tree it is known as
indian superfood
and mohinga leaves are known to reduce
the absorption of sugar at the cellular
level or you can simply
start your day with a simple cinnamon
ginger and a lemon drink
so next comes the exercise time so you
can go for simply walking
running
cycling you can go for your gym session
you can go for the swimming class or
include any cardio workout it's a good
idea to include some strength training
exercises also like lunges squats or
planks and always make sure that you
include some sun time pcod patients
typically or rather invariably have
vitamin d deficiency so then let's talk
about the most important meal of the day
the breakfast
the first option for the breakfast is to
make
a cheela with lots of vegetables
so for the flower you can either use
besan you can use moong dal which is
pureed you can use makhi kaata or balay
for the vegetables you can use spinach
methi grated carrots maybe grated
beetroot
make sure that you use the flour and the
vegetables in one is to one ratio so
which means that there are lots of
vegetables in that chila preferably cook
it without oil if you like you may use
one teaspoonful of desi ghee while
cooking your cheela
you can serve
2 medium sized chila with any dal and
any seasonal vegetables you can also add
little bit of green chutney or peanut
chutney along with that
the second option for the breakfast is
that you can either use poha or upma for
all those who don't like cheela once
again here remember that the ratio of
the poha upma along with the vegetables
is one is to one which means that there
is adequate amount of vegetables in that
preparation you can again serve it with
either green chutney or peanut chutney
then coming to the mid-morning drink
which you can have somewhere around 11
to 12 in the morning the first option is
that you can make a nice smoothie you
can make it with spinach apple
oranges little bit of ginger into it you
can also try kanji it's a very popular
north indian drink where the black
carrot pieces
are actually put in water along with the
mustard seeds and they are left like
that to ferment for next two or three
days so any fermented drink is actually
rich in vitamin b12 which is very good
for the ovarian function you can also
take buttermilk for the morning drink
then coming to the lunch time so the
first option for the lunch time is that
you can have a medium bowl of either a
sprout salad or a kabuli chana salad or
a boiled moong dal salad so you can use
any seasonal vegetables like
capsicum
carrots and apples and maybe even grapes
or tomatoes put into it
you can also have just a
bowl of fruits along with some seeds
like
sunflower seeds pumpkin seeds watermelon
seeds
even putting coconut pieces and dates
will actually make it delicious and you
would actually wonder how these bowls
are so very filling then around 4-5 pm
you can have a light mid-evening snack
you can either have some green tea
or coconut water or lemon water and you
can have some about eight to ten roasted
uh nuts like walnuts fox nuts or maybe
even almonds along with that so then
it's dinner time around six to seven pm
make sure that you finish your dinner by
about 7 pm so for dinner you can have
rice with any dal maybe even veg samba
you can even try khichdi which is
basically
just rice with any dal with some onions
and tomatoes now i would have want to
say that rice is not bad it's okay to
have white rice brown rice is not
superior to white rice and don't forget
for a 30 minutes post dinner
walk
at bedtime you can have simple warm
water with cinnamon cinnamon is
something which is known to improve the
insulin sensitivity and it is known to
help the pcod patients in case you're
feeling
very hungry you can have freshly
squeezed coconut milk also at bedtime
make sure that your bed timings and
sleep timings are right you can also do
little bit of breathing exercises
meditation
a little shavasana session to reduce
your bedtime cortisol levels which will
help you in your pcod recovery and
always make sure no electronic devices
one hour before you actually sleep once
again few principles about the diet
it is not
really required to starve yourself to
lose weight it is not required to eat
less to treat your pc od
always learn to differentiate between
hunger and temptation
prefer plant-based diet over the animal
based diet
learn to eat simple seasonal
local food learn to
mess around with your food as little as
possible
avoid restaurant food packaged food
processed food refined food avoid
plastic packaging in your food
avoid unnecessary refrigeration or
microwaving of the food you can always
prefer
jaggery or
khan sari which is the unrefined sugar
over the processed sugar
pepper desi ghee or kacchi honey mustard
oil or other seed oils over the refined
oils drink lot of water always be
positive sleep well be happy
so i know many of you might find this
diet very difficult to follow or maybe
even challenging
but believe me it's a wholesome diet and
you would actually start feeling much
lighter and much energetic after
following this diet and of course you
will start losing weight your pcod
parameters will start showing a positive
change remember any diet or a lifestyle
change requires lot of investment lot of
time
so be patient keep investing in yourself
do let me know in your comments as to
what was your experience after following
this diet next week we are going to be
coming up with what kind of supplements
you can take for your pc od
so uh i'll see you next week and please
do not forget to like share and
subscribe to matthew
[Music]
you
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