PCOD vs PCOS Diet Chart: Natural Ways to Balance Hormones

There is no single diet that works for all women diagnosed with PCOS. An easy-to-use pcos diet chart should include vegetables, fruits, proteins, fiber, healthy fats and good carbs. You should try to avoid highly processed foods, packaged products and sugar drinks. In addition to dieting, regular physical activity, adequate sleep and stress management can be useful in coping with the condition.

Introduction

PCOS can have several symptoms including menstrual disorders, obesity, impaired ovulation, skin changes and abnormal hair growth. Some women may have irregular periods, suffer from acne, or grow extra hair on their face and body. They can also have some difficulties with losing weight or maintaining normal glucose level.

The diet can greatly influence PCOS and the related symptoms but it does not cure the disease itself. You do not have to follow a very strict diet or exclude carbs from your diet or eat only salads. You just need to eat properly, provide your body with necessary proteins and fibers and not eat too many processed and sugary foods. A simple pcos diet chart can show what to eat at each meal without complicating nutrition.

You may have heard people use PCOD and PCOS as two different conditions.

PCOD vs PCOS: Are They Actually Different?

In simple words, PCOS is the medical term doctors commonly use today. PCOD is a term that is still commonly used in India.

How Does Diet Affect PCOS?

The consumption of food doesn’t cause PCOS.

For instance, consuming foods that are high in sugars does not cause one to develop PCOS. However, the foods you consume on a daily basis may affect your blood sugar levels and body weight. In some cases, women who have PCOS also suffer from insulin resistance. The condition means that the body doesn’t respond effectively to insulin. This makes managing blood sugar and body weight more difficult.

This explains why balanced diets help deal with the condition.

For instance, instead of eating only bread and rice, consume protein and other foods as well. This means that you need a diet that contains protein, fiber, and carbohydrates in order to feel satiated for a long time. Therefore, do not look for a single food item for your condition.

The Simple PCOS Plate Method

You don’t need to count every calorie to make a better meal.

Just look at your plate.

Try this simple rule:

• ½ plate: Vegetables
• ¼ plate: Protein
• ¼ plate: Carbs
• Plus: A little healthy fat

Protein options

• Eggs
• Paneer
• Tofu
• Dal
• Chana
• Rajma
• Curd
• Greek yogurt
• Chicken
• Fish

Carb options

• Oats
• Quinoa
• Brown rice
• Roti
• Millets
• Sweet potato
• Beans
• Fruits

Vegetable options

• Spinach
• Broccoli
• Carrots
• Beans
• Cucumber
• Capsicum
• Cauliflower
• Tomato
• Lauki

Healthy fats

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Avocado

You don’t have to follow this perfectly at every meal. Just use it as a simple guide. The main idea is to not make your whole meal just carbs. Add some protein and vegetables too.

7 Foods to Include in a PCOS Diet

There is no single food that can fix PCOS. But some foods can easily become part of a healthy everyday diet.

1. Eggs

Eggs are an easy source of protein. They can also keep you full for longer.

You can have boiled eggs, an omelette or scrambled eggs with vegetables.

2. Green Vegetables

Spinach, methi and other green vegetables give you fibre, vitamins and minerals.

You can add them to dal, sabzi, omelettes or soups. You don’t need to eat a huge salad every day.

3. Dal, Chana and Rajma

These are good options if you want plant-based protein.

They also contain fibre, which can help make your meals more filling.

4. Curd or Greek Yogurt

Curd and Greek yogurt can give you protein and calcium.

Try plain curd or unsweetened yogurt instead of ones with lots of added sugar.

5. Nuts and Seeds

Almonds, walnuts, chia seeds, flaxseeds and pumpkin seeds contain healthy fats and other nutrients.

But don’t eat them in very large amounts. A small handful is enough.

6. Oats

Oats are an easy breakfast option. You can have them with milk, curd, fruit, nuts or seeds.

Try not to add too much sugar to them.

7. Fatty Fish

Fish like salmon, sardines and mackerel give you protein and omega-3 fats.

If you eat fish, you can include it in your meals a few times a week as part of a balanced diet.

These foods can all fit into a pcos diet chart. You don’t have to eat all seven every day. Just mix and match based on what you like.

Food Items to Reduce in Case of PCOS

There is no need for you to give up on your favorite food items when you suffer from PCOS.

Rather, you should try to consume these food items less frequently:

• Soft drinks
• Sweet food items
• Cakes and biscuits
• Packaged food items
• Fried food items
• Junk food items
• Food items containing high levels of sugar
• Large quantities of refined carbohydrates

And you must keep in mind that having a samosa once doesn’t make you a failure. Having a cake on your birthday doesn’t mean that you have messed up your diet plan. Your diet in general is what is important here, not a particular food item.

Diet for Weight Loss in PCOD – What Should You Really Eat?

Not every woman with PCOS requires weight loss. If your weight is normal, there’s no need for a weight loss regimen simply because of having PCOS.

You shouldn’t try to starve yourself.

A basic diet plan for PCOD weight loss would include:

• A little protein for weight loss in every meal
• More vegetables
• Foods that are rich in fiber
• Whole fruits rather than fruit juice
• Moderate or sensible portions of food
• Less sugar-filled beverages
• Less processed foods
• Physical activities

In addition, you can go for walking, strength training, dancing, cycling, swimming, or any other form of exercise you like. It doesn’t matter if you work out in the gym for long hours or not. What matters the most is exercising in a way you’re able to do it consistently. Also, managing pcod belly fat becomes much easier when consistent routines are followed.

One-Day PCOS Diet Chart

Here is a simple example of how your day can look:

This PCOS diet chart is only a general example. It is not a personal diet plan. Your food needs can be different depending on your age, weight, activity, health, and food choices. Also, you don’t need to eat the same food every day. You can change the protein, vegetables and carbs according to what you have at home.

How to Control PCOS Naturally Through Lifestyle?

If you are searching for how to control pcos naturally, food is only one part of it.

Your daily habits matter too.

Move Your Body

You don’t need fancy workouts.

Walking, dancing, cycling, swimming, yoga or strength training can all help you stay active.

Pick something you enjoy so you don’t get bored after a few days.

Sleep Properly

Try to sleep and wake up around the same time every day.

Poor sleep can affect your energy, mood, and eating habits.

Manage Stress

Stress is a normal part of life, but too much stress is not good for your overall health.

Try simple things like:

• Going for a walk
• Listening to music
• Yoga
• Deep breathing
• Meditation
• Reading
• Spending time with people you like

Even taking a short break from your phone or work can help you relax.

Focus on Healthy Weight

If you need to lose weight, don’t try to lose 10 kg in a few weeks.

Small changes are easier to follow for a long time.

Don’t Smoke

Smoking is bad for your overall health. If you smoke, quitting can be an important step for your health. Remember, natural lifestyle changes can help you manage PCOS, but they don’t mean you should stop medicines or treatment given by your doctor.

What Most PCOS Diet Plans Get Wrong?

The internet has made PCOS diets look much more complicated than they really are.

You don’t necessarily need to:

Stop Eating Carbs

Carbs are not automatically bad.

Oats, fruits, beans, millets and whole grains can all be part of a healthy diet.

The amount and type matter.

Stop Eating Dairy

You don’t automatically have to stop milk, curd or paneer because you have PCOS.

If dairy suits you, you can include it.

Stop Eating Gluten

You don’t need to stop eating gluten just because you have PCOS.

Unless you have a medical reason to avoid gluten, there is usually no need to remove it completely.

Drink Detox Juices

You don’t need expensive detox drinks to “clean” your hormones.

Eating whole fruits and vegetables is a much better everyday habit.

Take Lots of Supplements

You may see many PCOS supplements online.

But don’t start taking five or six supplements just because someone on Instagram says they balance hormones.

Talk to your doctor before taking supplements, especially if you take medicines or are trying to get pregnant.

Eat Very Little

Eating almost nothing is not a good PCOS plan.

Your body still needs protein, carbs, fats, vitamins, and minerals.

The best diet is one that is healthy and that you can actually follow for a long time.

When Do You Need To Visit A Doctor?

Never attempt to handle everything using just diet.

If you experience the following, visit a doctor:

• Extremely irregular periods
• Periods stopping for an extended period
• Extremely heavy bleeding
• Difficulty in conception
• Unexpected weight gain/loss
• Severe acne
• Facial and/or body hair growth
• High blood sugar levels
• Persistent feelings of depression, anxiety, or sadness

PCOS affects not only your menstrual cycle but can impact your blood sugar levels, fertility, and mental health as well. Your doctor will advise you which medicine or procedure you need to follow depending on your individual case.

Conclusion

There is no ideal PCOS diet for everybody. Do not complicate things. Just include more veggies, protein, and fiber in your diet, opt for healthier carbohydrates, incorporate good fats, and reduce intake of sugar and junk food. In case you are looking for ways to manage PCOS naturally, consider changing your lifestyle habits as well, including exercising regularly, getting enough sleep, and managing stress levels. A simple PCOS diet plan can be equally helpful if you are trying to reverse PCOD naturally or lose weight through a PCOD weight loss diet.