Reducing the stress in their lives and losing weight are two important steps that every girl suffering from PCOS should take. Consuming 3 liters of water every day is a must. It is preferable to drink warm water when you are seated. Detailed diet plan for PCOS or Poly Cyst Ovarian Syndrom follows –
What you should consume
Consume Low Glycemic Index carbohydrates like Brown Rice, Oats, Sweet Potato, Rava (Semolina), and Wheat, Legumes, and Multigrain bread. While preparing bread, manufacturers use lots of oil, so limit your bread consumption to once or twice a week. A diet that is reasonably high in proteins is a must. As you start consuming proteins, it is also important to keep yourselves hydrated.
What you should not consume
Avoid Maida, White Bread, Potato and White Rice at all costs. Cut off sugar at all times.
Here is the recommended diet plan
Early morning: Have ginger-turmeric tea preferably before 7 am. Grate a small piece of ginger and add this to 2 cups of water. Simmer this for 5-6 minutes then add a dash of cinnamon powder, honey, turmeric powder and squeeze lemon towards the end. Add some more water that had ginger soaked in it. This is called “Ginger Turmeric” tea that should be had when it is warm. Squeezing lemon juice in hot water is not recommended. If you wish to avoid a lemon, you can do so. Honey is a natural sweetener and can be used as a substitute for refined, white sugar.
15 minutes after tea, have 5 almonds soaked in water and a few pieces of walnuts. You can also munch on roasted sunflower seeds that are available in all super-food stores. Sunflower seeds are rich in omega 3 fatty acids and they have a strong influence on reducing cholesterol and triglycerides in the blood.
By 9 am, one can have muesli with milk along with a few dry fruits like dried grapes (kishmish) and nuts. Muesli is rich in fibre and also contains Calcium. Girls with PCOS need more calcium so this is important. In case muesli is not available, one can have rice dosa/ ragi dosa along with coconut chutney and green chutney made of curry leaves, ginger, and mint. Add 1 teaspoon of desi ghee instead of refined oil. Consumption of desi ghee relieves you of constipation and helps in loss of fat from the body. Alternatively, small bowls of upma or poha are also best recommended.
Eat fruits in the morning – eat different types of fruits every day. Protein shake/ egg white/ upma/ small amount of panner can be consumed. Please consume in moderation – you know the serving of upma that is served in darshini restaurants in Bangalore – a similar serving will do you good.
Between breakfast and lunch, please do not touch junk food like chips and wafers. You can have lassi or buttermilk without sugar but with black pepper/ cumin powder in it. You can top this up with peanuts.
Prior to lunch, one can have two tablespoons of apple cider vinegar and mix it in 2 glasses lukewarm water.
For lunch, you can have fish/ egg (for nonvegetarians), lean pannier, Rotis, Brown Rice, Upma, Sweet Potato that is boiled, Legumes, sprouts, dals, pulses, and oats. You can keep varying these items every day so that there is variety in your consumption patterns.
Salads are highly recommended but please do not use potatoes. You can use olives available in the stores retailing food items and mix these olives along with vegetables like capsicum, tomato, carrot, beans, corn, maize etc. Saunt these vegetables using 1 teaspoon of Olive Oil, add black pepper powder and a pinch of salt. Use as little oil as possible while sauntering the salads. Besan chilla or Tomato omelette or Moong dal chilla (called “adai” in Tamil) are healthy alternatives to white rice.
If possible, one can use Pink Himalayan salt instead of regular salt as this contains minerals and amino acids.
Oats, Bran, Jaun (Barley) Roti, Seasonal vegetables along with 1 cup of homemade curd are also strongly recommended. Rotis can be had with a small amount of desi ghee.
At 4 pm, one can have a cup of tea or coffee with 1 spoon sugar. Munch on sunflower seeds/pumpkin seeds. One can also have apple cinnamon tea, Peppermint tea or even green tea.
It is important to avoid all forms of carbohydrates at night. This will help in improving the metabolism and reducing the body fat. Substitute carbohydrates with salads.
It is better to have dinner by 7 pm. This can be in the form of pulao with curd; pulao can be made with white rice, but consumption of pulao must be in moderate quantities. Top this up with a small bowl of dal, sabji and curd. One can also have rice- moong dal khichdi (the ubiquitous Pongal). If dinner is delayed, then by 9 pm, one can have sauteed veggies as these can boost the metabolism rate in the body. Broccoli, Zucchini, Carrots, Beans, Onions, Tomatoes along with seasonings like Black pepper powder and oregano are strongly recommended.
Over and above the diet, a brisk walk in the mornings can be a great help in overcoming PCOS.