Polycystic ovarian disease (PCOD) is a common problem faced by women all over the world. While it is difficult to manage it, one can easily contain the condition and its side effects with a good workout regime and a healthy diet. Irregular periods, fatigue, acne, facial hair, high insulin resistance and weight gain are some of the most common symptoms seen in people dealing with PCOD. But there’s a way to alleviate these easily with the foods you eat. Now the question that comes to mind is what exactly we should eat to manage PCOD. ‘Healthy diet’ is a wide-ranging broad term and can often lead to confusion about what to really eat for specific conditions like PCOD and PCOS (Polycystic ovary syndrome). To help you make progress, here we have brought to you a full-day food diet chart to plan your PCOD diet.
Right from getting out of bed in the morning to hitting the bed at night to sleep, we have listed down some expert-suggested foods and drinks to consume on the PCOD diet. This meal plan was shared by Certified Nutritionist and Health Educator, Dr. Rashim Malhotra, on her Instagram page ‘thefitnessstory.in’. We found the recipes for the meals mentioned. Scroll further to find them.
(Also Read: Sick Of Stubborn PCOD Acne? These Expert Diet Tips May Help You)
Here Is A Full-Day PCOD Meal Plan:
1. Early Morning Drink
Start your day by drinking 1 cup of fenugreek seeds water on an empty stomach. Besides easing digestion and aiding weight loss, fenugreek seeds are known to promote the release of insulin in the body. Soak some seeds in water overnight, drain the next day and consume it.
2. Breakfast Meal
Prepare protein-rich and satiating sprouted moong dal chilla for breakfast. You can prep in advance by sprouting moong dal a day before and make this chilla the next morning, and pair it with garlic mint chutney and oats/almond milk. Click here for an easy recipe of sprouted moong dal chilla.
3. Mid-Morning Snack
Mix 1 scoop of protein powder with one fruit of your choice and consume it. You can pick from guava, kiwi, apple, papaya and orange. Here are two nutrient-rich protein powder recipes you can make ahead and store.
4. Pre Lunch Snack
About 30 minutes before lunch, have a plate full of your favourite salad and don’t forget to garnish it with lemon juice and flax seeds or flax seed powder. Here are some healthy salad recipes you can try.
5. Lunch Meal
Add healthy grains to your afternoon meal with missi roti, made with a combination of wheat flour and ragi flour. Pair it with a bowl full of vegetable sabzi and dal of your choice. Here is another recipe of missi roti you can try.
6. Evening Snack
When hunger strikes in the evening, satiate it with healthy snacks like 2 boiled egg whites or sprouts chaat along with 2 tsp of pumpkin seeds. Pair the snack with ginger cinnamon tea. Click here for the recipe.
7. Dinner
Keep your dinner light and carb-free with a variety of low-cal vegetable soups paired with a bowl of dalia or dal. The point is to get enough nutrients, including proteins, without weighing down your tummy, Here are some healthy veg soup recipes for you.
8. Bedtime Drink
A cup of chamomile tea works wonders to digest the food eaten at dinner and to relieve the day’s stress, inducing a good night’s sleep. Click here for the recipe for chamomile tea.
Manage PCOD with a good healthy diet and you won’t have to worry about stubborn weight and other symptoms again.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)
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