PCOS – WEEKLY DIET PLAN
- January 17, 2022
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
Polycystic ovarian syndrome(PCOS) is a condition in which imbalance of hormones occurs in women . It is commonly seen among women in the reproductive age group. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormones (androgen) levels. They may present with disturbance in frequency and duration of menstrual cycle associated with increased levels of androgens. PCOS can cause symptoms including excess facial and body hair, abnormal menstruation, acne vulgaris, and mood changes. It can also make it difficult to become pregnant, and may significantly harm overall health of women if left untreated.
According to Ayurveda PCOS can be described under aartava dosha i.e. Granthibhuta aartava dosha which mainly occurs because of vitiation of vata and kapha dosha.Artava is Upadhatu of Rasa. So Rasa Dushti leads to Artava Dushti.Prakupita Vata and Kapha does the Avarana to Artavavaha Srotas and takes Sthana Samshraya in Garbhashaya which further causes PCOS .
A healthy and nutritious diet full of Vitamins, Carbohydrates, and fibers plays an important role in regulating hormonal levels and also improves immunity. As PCOS is a lifestyle disorder which mainly develops due to unhealthy eating habits and bad lifestyles so can be treated by some dietary and lifestyle modifications .
Diet chart which you can use to prevent and control the symptoms of PCOS.
| SUNDAY | |
| BREAKFAST (8:00-8:30AM) | 3 Idli + Sambar 1/2 cup/ + 1 tablespoon Green chutney |
| MID-MEAL (11:00-11:30AM) | Green gram sprouts 1 cup |
| LUNCH (2:00-2:30PM) | 3 Roti+1/2 cup salad + Fish curry (100 gm. fish) + 1/2 cup cabbage sabji. |
| EVENING (4:00-4:30PM) | 1 Portion fruit (Limit the intake of high energy fruits. E.g. Banana, Jack fruit, Mango, Chikku.) |
| DINNER (8:00-8:30PM) | 2 Roti / chapati +Moong dal. |
| MONDAY | |
| BREAKFAST (8:00-8:30AM) | 2 Slice brown bread +2 Boiled egg white. |
| MID-MEAL (11:00-11:30AM) | Vegetable soup |
| LUNCH (2:00-2:30PM) | Veg pulav rice 1 cup + 1/2 cup Soya Chunk curry + 1/2 cup Butter Milk. |
| EVENING (4:00-4:30PM) | 1 cup light tea+ 2 wheat rusk. |
| DINNER (8:00-8:30PM) | 2 roti/ Chapatti+ Ladies finger sabji 1/2 cup. |
| TUESDAY | |
| BREAKFAST (8:00-8:30AM) | 1 Cup porridge with low fat milk |
| MID-MEAL (11:00-11:30AM) | 1/2 cup boiled black channa |
| LUNCH (2:00-2:30PM) | 1 cup rice+ 1/2 cup Dhal+ Palak sabji 1/2 cup+ 1/2 cup low fat curd. |
| EVENING (4:00-4:30PM) | 1 Portion fruit (Limit the intake of high energy fruits. E.g. Banana, Jack fruit, Mango, Chikku.) |
| DINNER (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans subji |
| WEDNESDAY | |
| BREAKFAST (8:00-8:30AM) | Methi Paratha 2+ 1 tbs green chutney. |
| MID-MEAL (11:00-11:30AM) | Fruit salad |
| LUNCH (2:00-2:30PM) | 1 cup rice+ chicken curry (150 gm. chicken+ 1 cup cucumber salad. |
| EVENING (4:00-4:30PM) | 1 Cup light/ herbal tea. |
| DINNER (8:00-8:30PM) | 2-3 chapati + 1/2 cup Bitter guard subji. |
| THURSDAY | |
| BREAKFAST (8:00-8:30AM) | Vegetable Oats 1 cup+ 1/2 cup low fat milk. |
| MID-MEAL (11:00-11:30AM) | Plain Yoghurt with raw vegetables / grilled vegetables -1 cup |
| LUNCH (2:00-2:30PM) | 1/2 cup brown rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. |
| EVENING (4:00-4:30PM) | 1 cup boiled channa + light tea 1 cup. |
| DINNER (8:00-8:30PM) | 2 Roti/ chapatti+ 1/2 cup mix veg curry |
| FRIDAY | |
| BREAKFAST (8:00-8:30AM) | Mix veg Poha 1 cup+ 1/2 cup low fat milk. |
| MID-MEAL (11:00-11:30AM) | 1 Portion fruit (Limit the intake of high energy fruits. E.g. Banana, Jack fruit, Mango, Chikku.) |
| LUNCH (2:00-2:30PM) | 3 Chapatti+ 1 Cup Mix vegetable + green salad |
| EVENING (4:00-4:30PM) | 1 cup tea+ + 2 biscuits (Nutrichoice or Digestive or Oatmeal.) |
| DINNER (8:00-8:30PM) | 2 Roti / chapatti +Ridge guard subji 1/2 cup. |
| SATURDAY | |
| BREAKFAST (8:00-8:30AM) | Besan cheela-2 + 1 tbsp. green chutney. |
| MID-MEAL (11:00-11:30AM) | 1 Cup Green salad |
| LUNCH (2:00-2:30PM) | 3 Chapati + 1 cup bottle gourd + + small cup low fat curd. |
| EVENING (4:00-4:30PM) | 1 Portion fruit (Limit the intake of high energy fruits. E.g. Banana, Jack fruit, Mango, Chikku.) |
| DINNER (8:00-8:30PM) | 2-3 chapati with tuvar dal |
- FOOD ITEMS AVOID IN PCOS
- Avoid refined carbohydrates – Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which worsen PCOS symptoms.
- Do not take sugary snacks or drinks – Excess sugar is the main cause of insulin resistance.
- Do not take inflammatory foods – inflammatory food such as French fries, margarine, red meat, and other processed meats aggravate PCOS symptoms should be avoided.
- DO’S AND DONT’S
DO’S:
- Maintained proper weight by doing regular exercises.
- Regularly do Yoga Asana and Pranayama.
- Take proper sleep.
- Maintain menstrual cycle record.
DON’TS:
- Avoid smoke.
- Avoid alcohol consumption
- Do not skip meals or sleep.
- Follow disciplined lifestyle for better health.
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.