PCOD Diet Plan for Indian Women: Traditional Foods with a Healthy Twist

PCOD, or Polycystic Ovarian Disease, is a hormonal disorder that affects millions of women in India. From irregular periods to sudden weight gain, PCOD brings a range of challenges. But here’s the good news: with the right diet and lifestyle changes, managing PCOD and losing weight is absolutely possible.

At Dietitian Sheenam, our team of certified dietitians and clinical nutritionists, led by Ms. Sheenam Malhotra and Mr. Ashish Malhotra in Patiala, Punjab, has helped thousands of women take control of their health naturally. And in this blog, we’ll share a PCOD diet chart for weight loss that includes traditional Indian foods—just with a healthy twist!

Why Diet Matters in PCOD

PCOD is closely linked with insulin resistance, which can lead to weight gain and difficulty in shedding extra kilos. A proper PCOD weight loss diet chart focuses on:

• Balancing hormones

• Improving insulin sensitivity

• Reducing inflammation

• Supporting metabolism

And the best part? You don’t need fancy international foods. Your Indian kitchen is already full of superfoods—you just need to eat them the right way.

Indian PCOD Diet Chart for Weight Loss

Here’s a simple PCOD diet chart for weight loss designed especially for Indian women. It's balanced, easy to follow, and made with locally available ingredients.

Morning (7:00 AM – 8:00 AM)

• Start your day with:

  • A glass of lukewarm water with lemon and flax seeds

  • OR methi dana (fenugreek) water soaked overnight

    
    

 Breakfast (8:30 AM – 9:30 AM)

Choose one:

• Vegetable oats upma with a cup of green tea

• Moong dal chilla with mint chutney

• Besan cheela with curd (low fat)

• 1 boiled egg with multigrain toast (if non-vegetarian)

Tip: Avoid packaged cereals. Go for whole grains and protein-rich breakfasts.

Mid-Morning Snack (11:00 AM – 11:30 AM)

• A handful of mixed nuts (almonds, walnuts)

• 1 fruit like guava, papaya, or apple

• Avoid bananas and mangoes due to their high sugar content

Lunch (1:00 PM – 2:00 PM)

• 1-2 multigrain chapatis with seasonal sabzi (cooked in less oil)

• A bowl of salad with cucumber, carrots, and beets

• Low-fat curd or a small bowl of dal

  
  

Tip: Use cold-pressed oils like mustard or coconut oil in small quantities.

Evening Snack (4:00 PM – 5:00 PM)

• Herbal tea or green tea

• 1 bowl of roasted makhana or chana

 Avoid sugary tea, coffee, or fried snacks like samosas.

Dinner (7:00 PM – 8:00 PM)

• Vegetable soup with paneer cubes or tofu

• OR grilled vegetables with dal and 1 roti

• Avoid rice at night

 Dinner should be light and consumed at least 2 hours before bedtime.

Post-Dinner (Optional – 9:00 PM)

• A cup of chamomile tea or turmeric milk (haldi doodh)

  
  

Foods to Include in a PCOD Diet

• Whole grains like oats, barley, quinoa, and brown rice

• Lean proteins like eggs, legumes, tofu, paneer

• Good fats from nuts, seeds, and ghee (in moderation)

• Fruits with low glycemic index like berries, apple, and guava

• Green leafy vegetables like spinach, methi, and broccoli.

  
  

Foods to Avoid

• Refined sugar and sweets

• Maida-based foods like white bread, pasta, and biscuits

• Processed and fried snacks

• Sugary drinks, soda, and packed juices

• Red meat and high-fat dairy products

  
  

Lifestyle Tips Along with Diet

While following a proper PCOD weight loss diet chart is essential, lifestyle changes can amplify results:

• Aim for at least 30–45 minutes of daily exercise

• Practice yoga and meditation to reduce stress

• Get 7–8 hours of sleep every night

• Stay hydrated—drink at least 2–3 litres of water daily

  
  

Why Choose Dietitian Sheenam?

Based in Patiala, Punjab, Dietitian Sheenam LLP offers online nutritionist consultation to clients across India and abroad. Whether you're dealing with PCOD, obesity, thyroid issues, or skin problems, our personalized diet plans are designed to help you achieve your health goals naturally and effectively.

Thousands of women have transformed their lives with our expert guidance—and you can too!

Final Words

Managing PCOD doesn't mean giving up your favorite Indian dishes. It simply means understanding your body and making mindful food choices. With a balanced PCOD diet chart for weight loss, traditional foods, and healthy habits, you can reclaim your energy, confidence, and hormonal balance.

Also Check: Pcos friendly snacks