Scientists have found that following a PCOS-friendly diet and lifestyle can help women avoid the negative effects of this syndrome. This hormonal disorder strikes women of reproductive age and is identified by multiple cysts in the ovaries, weight gain, excessive hair growth, high blood pressure, irregular or no/prolonged periods, diabetes, depression, etc.. In fact, a PCOS diet and workout plan can help enhance your physical as well as mental health.
What Is PCOS?
PCOS or Polycystic Ovarian Syndrome is a hormonal imbalance that occurs in women of reproductive age, which leads to small cysts in the ovaries, insulin resistance, facial hair, depression, anxiety, more androgen production, diabetes, and infertility.
More than 100 million women suffer from PCOS worldwide. And though genes play a vital role, lack of exercise and a proper diet can also lead to this condition. But how? Well, PCOS is interlinked with diabetes, hormones, unhealthy lifestyle, and insulin resistance.
PCOS Symptoms
Here are some symptoms that you should be aware of:
- Irregular or no periods
- Excessive bleeding for prolonged periods
- Weight gain
- Facial hair
- Male pattern baldness
- Hyperpigmentation in the inner thigh area
- Depression
- Anxiety
- Increased appetite
- Insulin resistance
- Hypertension
7-Day PCOS Diet Plan
This PCOS diet chart has been created keeping overweight or high BMI PCOS patients in mind. Talk to a nutritionist if you are a lean PCOS patient.
Day 1
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (7:00 a.m.) | 1 boiled whole egg + 1 cup green tea + ½ cup papaya + 2 almonds |
| Mid-morning (9:30 – 10:00 a.m.) | 1 cup green tea + 1 carrot |
| Lunch (12:00 – 12:30 p.m.) | 1 small bowl of brown rice + grilled veggies + 2 oz grilled fish or 1/2 cup boiled chickpea salad + 1 cup buttermilk |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea/black coffee + 1 multigrain biscuit |
| Dinner (6:30 – 7:00 p.m.) | Chicken/lentil soup with 5 different veggies + 1 whole wheat chapati + 1 cup yogurt |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: If you feel hungry before your next meal, have a cup of green tea (do not exceed the 5 cups a day limit), drink water, or have fruit. And if you are offered food that doesn’t agree with your new diet, politely say no.
Day 2
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (7:00 a.m.) | ½ cup vegetable quinoa/semolina + 1 cup green tea + 2 almonds |
| Mid-morning (9:30 – 10:00 a.m.) | 1 banana + ½ cucumber |
| Lunch (12:00 – 12:30 p.m.) | 2 whole-wheat Chapati + kidney bean chili + ½ cup beetroot and carrot salad + 1 cup buttermilk |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea + ½ cup unsalted popcorn |
| Dinner (6:30 – 7:00 p.m.) | 1 cup kale and shrimp/mushroom salad + 1 cup yogurt |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Drink two cups of water before every meal to avoid overeating.
Day 3
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 1 cup warm water with the juice of half a lime |
| Breakfast (7:00 a.m.) | Oatmeal with raspberries, 2 dates, and non-dairy milk + 1 cup green tea Or Almond milk, strawberry, and banana smoothie +1cup green tea |
| Mid-morning (9:30 – 10:00 a.m.) | Half and half coconut water and black coffee + 1 multigrain biscuit |
| Lunch (12:00 – 12:30 p.m.) | 3 oz grilled fish and 4 different grilled veggies + 1 cup yogurt Or ½ cup baked black beans and 4 different grilled veggies + 1 cup yogurt |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea + 10 in-shell, unsalted pistachios |
| Dinner (6:30 – 7:00 p.m.) | Grilled mushroom + broccoli soup + 1 cup buttermilk |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Avoid consuming skimmed milk or low-fat yogurt.
Day 4
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (7:00 a.m.) | 1 banana + 2 almonds + 1 cup green tea + 1 whole boiled egg or ½ cup tofu scramble |
| Mid-morning (9:30 – 10:00 a.m.) | 1 small bowl of mixed fruits |
| Lunch (12:00 – 12:30 p.m.) | 1 small cup brown rice + ½ cup curried chicken/mushroom + cucumber and tomato salad + 1 cup buttermilk |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea + 1 multigrain biscuit |
| Dinner (6:30 – 7:00 p.m.) | 1 medium bowl boiled whole split peas salad with cucumber, tomato, carrot, lime juice, a little olive oil, and seasoning + 1 cup yogurt |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Choose low GI fruits so that your body is able to tolerate the fruit sugar better.
Day 5
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (7:00 a.m.) | Vegetables and boiled millet + 1 cup green tea |
| Mid-morning (9:30 – 10:00 a.m.) | 2 almonds + 1 cup green tea or 1/2 cup watermelon |
| Lunch (12:00 – 12:30 p.m.) | Thai papaya salad + 2 oz grilled chicken/fish/1/2 cup grilled broccoli + 1 cup buttermilk |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup coconut water + 1 cucumber |
| Dinner (6:30 – 7:00 p.m.) | ½ cup cauliflower rice + baked kidney beans + sliced red bell pepper, yellow zucchini, and green beans + 1 cup buttermilk |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Do not consume packaged fruit juices or coconut water.
Day 6
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 1 cup warm water with the juice of half a lime |
| Breakfast (7:00 a.m.) | 1 savory crepe with ½ avocado, ¼ red bell pepper, 5 peanuts, and lime juice + 1 cup green tea |
| Mid-morning (9:30 – 10:00 a.m.) | 1 apple |
| Lunch (12:00 – 12:30 p.m.) | Chicken/Chickpea salad + 1 cup yogurt |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea + 1 medium bowl unsalted popcorn |
| Dinner (6:30 – 7:00 p.m.) | Fish or mushroom stew + 1 whole wheat chapati + cucumber and carrot salad + a piece of 80% or more dark chocolate |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Do not consume milk chocolate – 80% or more dark chocolate is best for you.
Day 7
| Meals | What to Eat |
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast (7:00 a.m.) | 1 boiled egg + 1 slice of wheat bread + 1 cup green tea + 2 almonds or walnuts |
| Mid-morning (9:30 – 10:00 a.m.) | 1 orange |
| Lunch (12:00 – 12:30 p.m.) | 1 small cup brown rice + grilled chicken/mushroom + grilled veggies + 1 cup yogurt |
| Post-lunch Snack (3:00 – 3:30 p.m.) | 1 cup green tea + 1 multigrain biscuit |
| Dinner (6:30 – 7:00 p.m.) | Mixed vegetable curry + 2 wheat chapati + ¼ cup boiled Bengal gram + 1 cup buttermilk |
| Bed Time (10:00 p.m.) | 1 cup non-dairy milk with a pinch of turmeric Or 1 glass warm water + 1 teaspoon organic honey + a pinch of nutmeg |
Tip: Soak the brown rice in water for 30 minutes before cooking so that it cooks faster.
What Should You Do After Day 7?
You must continue being on a PCOS -friendly diet. This not only helps you lose weight but also prevents weight regain. Plus, your periods will start becoming regular and, in general, you will feel and look better than before.
PCOS Diet – Foods To Eat
Here’s a list of foods that you must include in your diet.
- Veggies – Broccoli, cabbage, carrot, cauliflower, turnip, scallions, purple cabbage, beetroot, Chinese cabbage, lettuce, sweet potato, bell peppers, white potato with peel, spinach, and kale.
- Fruits – Apple, banana, orange, grapefruit, grapes, cucumber, tomato, peach, plum, lemon, lime, tangerine, pineapple, mango (limited quantities), blueberries, strawberries, and acai berries.
- Protein – Chicken breast, lean cuts of beef and pork, fish, beans and legumes, tofu (limited quantity), eggs, and mushroom.
- Dairy – Full-fat non-dairy milk, full-fat grass-fed yogurt, cheddar, feta, buttermilk, homemade ricotta cheese, and cottage cheese.
- Whole Grains – Brown rice, black rice, millet, broken wheat, quinoa, barley, and sorghum.
- Fats & Oils – Olive oil, rice bran oil, peanut butter, sunflower butter, edible grade coconut oil, and almond butter.
- Nuts & Seeds – Almond, walnut, pecan, pine nuts, macadamia, pistachios, sunflower seeds, melon seeds, and pumpkin seeds.
- Herbs & Spices – Cilantro, mint, rosemary, thyme, oregano, dill, fennel, garlic, ginger, onion, coriander, cumin, turmeric, cayenne pepper, black pepper, fenugreek seeds, dried fenugreek leaves, white pepper, chili flakes, allspice, star anise, cardamom, garlic powder, and clove.
- Beverages – Water, homemade electrolyte, freshly pressed fruit juices, coconut water, and cold-pressed juices.
PCOS Diet – Foods To Avoid
- Fruits – High GI fruits like grapes, jackfruit, mangoes, and pineapple should be consumed in limited amounts.
- Protein – Fatty cuts of pork and beef, bacon, and soy chunks.
- Dairy – Low-fat milk, low-fat yogurt, flavored yogurt, and cream cheese.
- Whole Grains – White rice. Consume it in limited quantities and include at least five types of veggies with it to balance out the GI.
- Fats & Oils – Hemp seed oil, dalda, lard, vegetable oil, butter, margarine, and mayonnaise.
Nuts & Seeds – Cashew nuts. - Processed Foods – Salami, sausage, fries, ranch dip, bottled jams, and jellies.
- Beverages – Packaged fruit and vegetable juices, soda, diet soda, and energy drinks.
Your weight loss or reduction in PCOS effects depends on whether or not you exercise. As a PCOS patient, you MUST workout to mobilize the fat and shed the extra flab. Merely eating healthy will not solve the problem. Here’s a workout plan that will help you lose the fat and build muscle to look toned and defined.
Exercise For PCOS
Warm-up
- Arm circles – 1 set of 10 reps
- Neck circles – 1 set of 10 reps
- Neck tilts – 1 set of 10 reps
- Standing alternating foot taps – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Waist rotations – 1 set of 10 reps
- Ankle rotations – 1 set of 10 reps
- Spot jogging – 2-3 minutes
- Jumping jacks – 1 set of 20 reps
Cardio
- High knees – 2 sets of 20 reps
- Forward lunges – 2 sets of 15 reps
- Jumping lunges – 2 set of 15 reps
- Full squats – 2 sets of 15 reps
- Jumping squats – 2 sets of 15 reps
- Plank jacks – 2 sets of 10 reps
- Jackknives – 2 sets of 10 reps
- Sit-ups – 2 sets of 10 reps
- Crunches – 2 sets of 10 reps
- Bicycle crunches – 2 sets of 10 reps
- Leg raises – 2 sets of 10 reps
- Flutter kicks – 2 sets of 20 reps
- Leg tucks – 2 sets of 15 reps
- Russian twists – 2 sets of 20 reps
- Elbow plank – 30-60 second hold
Other Cardio
- Swimming
- Running
- Bicycling
- Dancing
Strength Training
- Shoulder press – 2 sets of 15 reps
- Chest press – 2 sets of 15 reps
- Lateral raises – 2 sets of 15 reps
- Lat pulldowns – 3 sets of 15 reps
- Rowing with lat machine – 3 sets of 12 reps
- Bicep curls – 2 sets of 15 reps
- Hammer curls – 2 sets of 15 reps
- Tricep extensions – 2 sets of 12 reps
- Bent over rows – 2 sets of 12 reps
- Skull crushers – 2 sets of 15 reps
- Lying chest fly – 2 sets of 12 reps
- Leg press – 3 sets of 12 reps
- TRX band training
Other
- Yoga
- Meditation
Tip: Make sure you do a mix of cardio and strength training and get 4-5 hours of exercise every week. Meditate at least 5-10 minutes whenever you get the time.
When you change your diet and exercise, you will start to feel good. However, there are a few other things you should keep in mind.
Lifestyle Changes For PCOS
- Eat at the right time. Have the right portion size and the right foods.
- Do not starve or follow any fad diets to lose weight quickly.
- Sleep for at least 7 hours. Do not oversleep.
- Exercise regularly. On days you want to take rest, do some light stretching exercises.
- Meditate regularly.
- Keep the stress away by keeping yourself busy by doing what you like.
- Do not binge on junk food.
- Eat home-cooked food. If you are always on the go, make sure you go to a restaurant that serves healthy food.
- Go on long walks on weekends alone or with your partner, friends, or pet.
- Join a kickboxing class. It sure does help when you vent out negative emotions on an inanimate sack.
- If you are depressed and have other issues that are blocking your way to a healthy and happy life, consult a psychiatrist.
- Join a cooking class, pottery class, or an NGO to connect with new people and build a new social circle.
- Talk to your friends and family.
- Never give up on yourself.
PCOS Risks
- Weight gain
- Facial hair
- Hypertension
- Diabetes
- Weakness
- Infertility
- Depression
- Anxiety
- Heart disease
Bottomline
3 out of 5 women have PCOS, and it is mostly because of poor lifestyle choices. By changing your diet and lifestyle, you can not only reduce its effects but also turn your life around. So, if you have PCOS or know a friend who has it, take action now! Remember, it is never too late to start. And start by talking to your doctor and following a PCOS diet and lifestyle. Good luck!
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