Dr Kriti Bhatia
DM(Endocrinology, MD(Medicine), MBBS
Mumbai
Email: drkritib@mail.com
What is PCOS and why a diet plan is necessary if you suffer from PCOS?
Polycystic Ovary Syndrome (PCOS) is a problem with hormones that happens during the reproductive years. If you have PCOS, you may not have periods very often. Or you may have periods that last many days. You may also have too much of a hormone called androgen in your body.
With PCOS, many small sacs of fluid develop along the outer edge of the ovary. These are called cysts. The small fluid-filled cysts contain immature eggs. These are called follicles. The follicles fail to regularly release eggs.
The exact cause of PCOS is unknown. Early diagnosis and treatment along with weight loss may lower the risk of long-term complications such as type 2 diabetes and heart disease.
A PCOS diet is a crucial role in the management of PCOS, not only for weight loss and maintenance but also to regulate insulin levels as many women with PCOS are resistant to insulin, resulting in the pancreas producing more insulin in order to be effective.
Early Morning (6 – 7 Am)
Luke Warm Water 150 Ml + Lemon ½ + Pudina (Mint) Water
(Cut Pudina 10 Leaves Add In 70 Ml of Water Leave for Next Day)
Walk for 3 Kms within 45 Min or
Every 2nd Hour take a 10 Min Walk
MOONG DAL DOSA
Recipe: (Soak Moong Dal Over Night, Add Ginger and Small Piece of Chilly As per Your Requirement, Add Salt to Taste, Grind It for Dosa Preparation), eat with tomato Chutney
POHA
Recipe: Take 150 Gms of Puffed Rice + Add Little Sweet Chutney (Tamarind And Jaggery 1:1 Ratio + Salt + Little Pudina) + eat with raw Tomato, Kheera (Cucumber)
WHEAT KHICHDI
Recipe: Wheat Rawa 30 Gms + Add Water + Beans 10 No + Carrot - 1 No + Onion ½ + Oil ½ Spoon & Cook It Well
BROWN BREAD SLICES
Recipe: Brown Bread Slices 2 No + Boiled Egg Slices +
Pudina Chutney + Tomato Slices + Kheera (Cucumber)
Slices
MOONG DAL DOSA
Recipe: 150 Gms /Millet Dosa + Ginger Chutney -
Soak Moong Dal /Millets over Night, Add Ginger, add 1 Chilly and Salt As Per Taste
SKIMMED MILK
150 ml
Soaked Almonds 3 Nos + Walnut - 3 Nos and Pista 3 Nos
LUNCH
Roti – 1 No or Basmati Rice 60 Gms with Mashed Paneer
Roasted or Any Boiled Vegetable Curries, Dal -1 Cup,
Chicken or Fish -150 Gms/Day, Diet Curd -1 Cup
SNACKS
Veg Salad or Fruit Salad
Fruits- Apple / Orange / Anar (Pomegranate)
/ Papaya / Guava /Fig
100 Gms/Day
WHEAT KHICHDI (65 gm)
Recipe: Take Wheat 35 Gms + Tomato 1 No + Carrot 1 No + Onion ½ + Beans 7 No + Green Peas 15 No + Salt + Oil 1/2 Spoon, Add Water And Cook It , Serve With Veg Or Non Veg Curries
MOONG DAL DOSA
Soak Moong Dal Over Night Add Ginger and Small Piece of Chilly As Per Your Requirement, add Salt As Per Taste and Grind It . Make Dosa and Eat with Tomato Chutney and Veg Curries
JOWERY UPMA
(Sorghum) Phulka + Veg Curries
ABC JUICE
Apple - 1/2 Piece, Beetroot – ½ Piece, Carrot - 1 No Add a Small Piece of Ginger and Grind, add 500 Ml Of Water. Filter It Remove
Residue Take Clear Liquid.
Drink This Liquid When Ever You Feel Hungry and Thirsty
Reasons to Follow the Same Diet Plan for Low BMI People
Even If The Person Is Underweight Has To Follow The Same Diet Because, If They Eat High Calorie Food They Will Not Be Able To Digest And May Get Nausea, Vomiting; They Might Have Their Regular Food.
• Above Mentioned Diet Plan Is Also For Low BMI / Underweight People.
• Those Who Have High BMI/Obesity They Will Constantly Lose Weight I.E. Healthy Weight Loss, This Weight Lose Can Easily Managed Further.
• This Diet Has Given Scores :-
- Weight Loss Score Score 2 - > 10%
- Score 0 - <5% Score 1 – 5 to 10%
This Score for Weight Loss for 3 To 6 Months
This Score According To Must Calculate Basic Energy Expenditure Women= Bee= 655+ (9.6x W)
+ (1.85xh) - (4.7x A)