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PCOS Diet Chart for Weight Loss

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What is PCOS?

PCOS is a hormonal disorder common among women of childbearing age, between 14- 44 years. If you are suffering from PCOS, your ovaries will produce an increased amount of the male hormone androgen.

Women might start noticing symptoms of PCOS quite early on. Just like every period is unique to you, so are your symptoms for PCOS.

Women with PCOS often face difficulty in losing excess weight or they might even gain weight rapidly.

But it is possible to lose weight even if you have PCOS. We bring to you a PCOS diet chart for weight loss to lose all those extra kilograms!

It is proven that women who achieve as little as 5-10% weight loss of their body weight have shown significant improvement in their menstrual cycle, so, let us take you through the best PCOS diet plan chart for weight loss.

Food Items to Control in PCOS Problem

We’ll first look at food items to avoid so you are not so disgruntled about them and can savor food items that are actually good for you.

  • Do not touch refined carbohydrate foods like white bread, pasta, pastries, muffins, etc. These foods will worsen your insulin resistance which in turn will worsen your PCOS symptoms.
  • You should also limit sugary drinks or anything with excess sugar. Excess sugar is one of the main causes of insulin resistance. Also, look out for other names for sugar such as sucrose, fructose and dextrose.
  • Fried foods; let’s be real, we all saw it coming.
  • Processed meat products like sausages, hamburgers and hotdogs.
  • Processed foods like cakes, candy, sweetened yogurt and even ice creams!
  • Avoid excessive consumption of dairy products.

Food Items That You Can Easily Consume in PCOS

Let’s get to the good part! A diet chart for PCOS patients should include all of the following:

  • Foods high in fiber

    - These guys can help slow down the digestive process and reduce sudden increase in blood sugar levels which lends a hand in combatting insulin resistance.
  • Lean proteins

    - Add more of lean proteins to your diet like fish, chicken, egg whites, beans, tofu, etc. Although lean proteins are not high in fiber, they can help you keep feeling full for longer periods of time and stabilize your blood sugar levels.
  • Anti-inflammatory foods

    – Such as strawberries, apples, kiwis, beets, tomatoes, etc. Inflammation is part of PCOS and foods with anti-inflammatory properties can help reduce PCOS symptoms.

Dos and Don’ts of PCOS Diet Plan to Lose Weight

Things that are good for you:

  • Doing exercise can be a great help in losing weight
  • Get adequate sleep
  • Do yoga regularly
  • Maintain a record of your menstrual cycle

Some not-so-good things for you:

  • Alcohol consumption
  • Smoking
  • Skip meals or sleep
  • Stressing too much

Let’s take a moment to take something in; these are just the basics to a healthier lifestyle and a healthier lifestyle can do wonders. The bottom line is: We can do it and it’s certainly possible!

PCOS Diet Chart/ Plan for Weight loss

Here’s a curated PCOS diet chart just for you!


Often called ‘The most important meal of the day’ and for good reason too. Breakfast breaks the overnight fasting period and kick-starts your metabolism for a healthy and productive day. We have listed a few morning foods that can help with your weight loss.

  • Idli or wheat dosa and sambar
  • Roti with vegetable sabzi
  • Methi paratha
  • Brown bread
  • Boiled egg whites
  • Upma and Poha
  • Vegetable Oats
  • Low fat milk, etc.


A healthy and filling lunch, so you don’t go around looking for deep fried office snacks during tea breaks.

  • Roti with vegetable sabzi
  • Dal curry
  • Salad
  • Fish/chicken curry with rice
  • Low fat curd


Now many might think that having evening snacks is over-eating but, on the contrary, having evening snacks has a lot of benefits. It helps reduce the gap between lunch and dinner and keeps you from over-eating at the dinner table.

  • Wheat rusk
  • Tea/coffee
  • Fruits
  • Salad
  • Rice crackers
  • Nuts


A meal that should never be skipped! Skipping dinner will result in a very large gap between your last meal and the first meal of the next day. This can result in black-outs, nausea, severe acidity, etc. Not such a great way to start the day, right?

On the other hand, you should also make sure that your dinner is easy to digest and not very heavy. We have listed the best options for dinner below:

  • Roti with sabzi
  • Sprout bowls
  • Wheat Dosa
  • Mix vegetable curry

Key Takeaways

Diet chart for PCOS weight loss can seem a bit too dull and dreary but a healthy lifestyle starts with a healthy diet. In turn, following a good PCOS food chart and a healthy lifestyle can sure reduce PCOS symptoms and help you feel more energetic and upbeat about tackling the day that is to come and the next one!

You can also contact your nutritionist to make sure the above PCOS diet plan chart is the best for you and your weight loss plan.


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