Indian Diet Plan For PCOD | Dr Anjali Kumar | Maitri

Summary

Dr. 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.