PCOS/PCOD Meal Plan For Weight Loss | PCOS Diet Plan

Summary

This video provides a comprehensive 15-day PCOS meal plan aimed at helping women with PCOS or PCOD lose 5-7 kilograms. The plan includes natural remedies like apple cider vinegar and soaked fenugreek seeds to regulate blood sugar and improve insulin sensitivity. Breakfast features nutrient-rich eggs, watermelon, and chia seeds, while meals incorporate healthy options like hummus, chicken, fish, and steamed vegetables. Key tips emphasize avoiding refined carbs, dairy, and sugary foods, while promoting healthy fats, protein, and regular meal intervals. The plan is designed to promote weight loss, balance hormones, and manage PCOS symptoms effectively.

Takeaways

• 😀 Start your day with 2 teaspoons of apple cider vinegar in a glass of water on an empty stomach to control blood sugar and reduce insulin production.
• 😀 After 15 minutes, chew 1 teaspoon of soaked or sprouted methi (fenugreek) seeds to improve glucose tolerance, which aids in weight loss.
• 😀 Breakfast should include two boiled or scrambled eggs, a cup of watermelon, and 1 teaspoon of soaked chia seeds, which provide essential nutrients and promote weight loss.
• 😀 2-3 hours after breakfast, snack on carrots or cucumbers with 2-3 tablespoons of hummus, a high-fiber food ideal for weight loss in PCOS.
• 😀 30 minutes before lunch, chew 1 teaspoon of soaked methi seeds again to improve glucose management.
• 😀 For lunch, consume stir-fried chicken or a chicken breast with a fruit bowl or vegetable salad, using extra virgin olive oil for cooking.
• 😀 2-3 hours after lunch, have two bananas or one pear and half a cup of watermelon as a healthy snack.
• 😀 Before dinner, chew 1 teaspoon of soaked methi seeds once more to aid in digestion and glucose control.
• 😀 Dinner options include salmon (or any omega-3 rich fish) with steamed broccoli or cauliflower, along with sliced almonds for healthy fats.
• 😀 Alternatively, oatmeal with an apple, some nuts, flax seeds, and chia seeds is a great option for dinner. Prepare oatmeal with water, not milk.
• 😀 Avoid refined carbs (like white bread and pastries), sugary snacks and drinks, dairy products (opt for almond or coconut milk), and red meat. Focus on including protein and healthy fats in every meal.

Q & A

What is the recommended morning routine for people with PCOS?

Start your day with 2 teaspoons of apple cider vinegar mixed in a glass of water on an empty stomach. This helps control blood sugar and prevent excess insulin production.

How do soaked or sprouted methi (fenugreek) seeds help in managing PCOS?

Soaked or sprouted methi seeds improve glucose tolerance in the body, which can assist with weight loss. It's recommended to chew 1 teaspoon of these seeds twice a day: once in the morning on an empty stomach and again 30 minutes before lunch and dinner.

What are the benefits of including eggs in a PCOS meal plan?

Eggs are packed with nutrients that can help improve PCOS symptoms. They are a good source of protein and essential vitamins, contributing to better hormone balance and weight management.

Why is watermelon recommended in a PCOS diet?

Watermelon is rich in water and essential vitamins such as A, C, B6, and K. It also contains the antioxidant lycopene, which promotes weight loss and overall health for women with PCOS.

What role does hummus play in a PCOS meal plan?

Hummus, made from chickpeas and olive oil, is a high-fiber food that aids in weight loss. It helps manage blood sugar levels and is a good fat cutter for those suffering from PCOS.

How should olive oil be incorporated into a PCOS-friendly diet?

Extra virgin olive oil should be used for cooking, especially in meals like stir-fried chicken or vegetable salads. It provides healthy fats that are crucial for managing PCOS symptoms.

Why is it important to avoid refined carbs in a PCOS meal plan?

Refined carbs, such as white bread, cakes, pastries, and sugary snacks, can spike blood sugar and insulin levels, exacerbating PCOS symptoms. These foods should be replaced with healthier options like whole grains.

What are the key components of a PCOS-friendly dinner?

A PCOS-friendly dinner could include salmon or other omega-3 rich fish, along with steamed broccoli or cauliflower. These foods help maintain hormone balance and support weight loss.

What is the benefit of eating oatmeal for dinner in a PCOS diet?

Oatmeal is high in fiber, which helps with fat burning and weight loss. It's a great dinner option for women with PCOS, especially when prepared with water and topped with nuts, flax seeds, and chia seeds for added nutrition.

What are the do's and don'ts when following the PCOS weight loss plan?

Do's include incorporating protein and healthy fats into every meal, using extra virgin olive oil, and eating smaller, regular meals. Don'ts include avoiding refined carbs, dairy products, soy, sugary snacks, and processed foods like white rice, frozen meat, and red meat.