PCOS and Sample Diet Plan

PCOS SAMPLE DIET PLAN

Designed and Conceptualized by Simra Khan                              Dated  7 Dec 2017

PCOS is a metabolic disorder that affects 5 – 7.5% of all women. It is the number one cause of infertility and if left untreated. In addition, women with PCOS are at a greater risk for heart disease and diabetes. Until recently, diet was not thought of as an important adjunct in treatment. However, since the fairly recently diet and weightloss has been correlated with PCOS symptons to reduce dramatically.

Thus I feel it is required for woman to consider the diet for PCOS vital, I know many woman who complain about PCOS, and weight gain has become a constant struggle. Certain Lifestyle changes and can help you shed pounds and with proper guideline and we can fight the disease. 

Sample Plan 1

PCOS Weightloss Plan:

Breakfast: Warm Lemon water with 1 tsp of Organic Honey

1 Cup of Oatmeal cooked in Fat free Milk, Top it on with Banana

Tea or Coffee without Sugar

Lunch:  1 Mug Cool Green Tea with half Lemon Squeezed

1/2 Cup of Brown Rice with 1 Chicken Breast cooked with Capsicum and tomatoes

Dinner: 1 glass of water before meal,

1 cup Garbanzo bean salad with cucumber, tomatoes, coriander leaves, Lemon juice 

with 2 Chicken/Fish Tikkia Kabab

Snacks : Apple/ Banana/ Handful of Almonds, Oat Crackers/ Green tea

Exercise: 45 Mins walk or Run around the park or 300 Cal on Treadmill or Crosstrainer

**Avoid anything deep fried and drink water atleast 4 litres a day, Consume food within 1200 Cal a Day

Sample 2 

Breakfast: 1 Mug of Lemon Water, 1 Glass of Soaked Basil/Chia Seed Water

2 Boiled Eggs, 2 Multigrain Chappatti with cooked vegetable

Tea/ Coffee without milk and Sugar

Lunch: Green Tea room temperature with half lemon squeezed 

1/2 Cup Cooked Lentil with 2 Shredded Cucumbers and 1/2 lemon squeezed, with Low Fat Yogurt as dessert 

Dinner: 1 glass water before meal, 

1 small Fish Fillet and Tomato soup and 2 pieces brown bread. 

Snacks: Grapes/Oranges, Carrots, dates, 2 pieces of 70% Dark Chocolate if craving for sugar

Exercise: Zumba or Aerobics, or at home low intensive cardio from youtube

Burn 300 Cal a Day or more, increase the calorie burn weekly.

**Avoid anything deep fried and drink water atleast 4 litres a day, Consume food within 1200 Cal a Day

Remember This:

  

Women who lose weight with Polycystic Ovary Syndrome (PCOS) do three very important things:

• Exercise
• Eat a nutrient-dense diet
• Reduce their stress

Don't despair and loose hope. There is always something out there that can help you. You must try harder without ever giving up on yourself. Break the shackles of depression due to overweight and protruding belly fat. 

Simra Khan,

Certified Nutrition and Fitness Coach 

Culinary Artist Specialized in Healthy Food

Managing Director : FIT FOOD Wellness Products

Founder: ThinspiredbySimra