PCOD Diet And Exercise: Tips For Weight Loss And Foods To Eat And Avoid

PCOD Diet And Exercise: Tips For Weight Loss And Foods To Eat And Avoid


Have you ever felt like you’re on a rollercoaster ride with your weight? One day, you feel all powered up and good about your choices; the next day, things take a toll on you.

You might experience this frustration if you have PCOD. But do not get discouraged—we’re here to help you better manage the symptoms by giving you a simple diet plan for PCOD.

PCOD, or Polycystic Ovarian Disease, is a condition seen in women that affects their ovaries.

Women having PCOD release immature or partially mature eggs from the ovaries, forming cysts. As it is a common lifestyle disorder, factors like eating junk food, obesity, and stress can trigger PCOD in women. 

While a well-balanced and thoughtful diet can create wonders, it's not the only solution. Fuelling it with daily exercise and lifestyle changes is equally important.

This holistic approach helps you achieve the desired results. So, get a promising start to your health journey with the given PCOD diet chart for weight loss.

Also, uncover apt exercises and behavioural practices while creating an ideal diet plan for PCOD patients. 

Importance of diet in PCOD management

PCOD is a common hormonal condition that affects millions of women worldwide.

While there's no permanent cure for PCOD, managing your lifestyle, mainly through diet and exercise, is crucial. Here’s a simple breakdown of the importance of an effective diet plan for PCOD: 

  • What you eat affects how your body uses sugar (insulin). PCOD can make it harder for your body to use insulin properly, leading to weight gain and other issues. So, following a well-planned diet is vital.
  • Certain foods can affect hormone levels. In PCOD, hormone imbalances can cause symptoms like irregular periods and excess hair growth. By making smart food choices, you can help regulate these hormones.
  • A proper diet can improve your overall health. Eating healthy can help you manage your weight, boost your energy levels, and feel better overall, even with PCOD.

Incorporating probiotics and prebiotics, like those found in The Good Bug’s product range, can also support a healthy gut microbiome, influencing overall health and potentially easing PCOD symptoms.

Get expert advice from our experienced doctors and dieticians before starting with probiotics. The given PCOD diet chart for weight loss shows the best-recommended foods for PCOD. 

Ready to revamp your pantry? Let’s discover the foods that will empower your journey to wellness.

PCOD diet plan: Foods to eat

PCOD diet plan: Foods to eat

Women with PCOD face a common challenge: weight gain. As most of you are unaware of how to manage your weight and keep PCOD symptoms under control, this PCOD diet plan will be helpful.

It clearly explains what foods to include and avoid in your PCOS diet to bring remarkable changes to your body. If you’re having PCOD, include these three diets to lessen the impact of the condition.

A diet with a low Glycemic Index (GI)

A low GI diet includes whole grains, non-starchy vegetables, legumes, fruits, nuts, and seeds.

Following this diet for PCOD patients ensures the slow digestion of food, preventing sudden insulin spikes.

So, pack your PCOD diet plan with sweet potatoes, rolled oats, chickpeas, peanuts, etc., for an added punch!

A diet with anti-inflammatory foods

Certain foods, such as berries, fatty fish, extra-virgin olive oil, and green leafy vegetables, have anti-inflammatory properties.

Including them in your PCOD diet plan can help combat inflammation-related symptoms like body pain, fatigue, and weight gain. 

The DASH diet

As the name suggests, the Dietary Approaches to Stop Hypertension (DASH) diet focuses on keeping your heart healthy.

Though the primary benefit of the DASH diet is to reduce heart disease, it helps manage PCOD symptoms by limiting the intake of high saturated fat and sugar.

Enhance your PCOD diet plan with fresh foods and vegetables, whole grains, poultry, fish, and low-fat dairy products!

Integrating The Good Bug’s dietary fibers into your meals can complement these dietary choices and enhance digestion and nutrient absorption, further supporting your PCOD management efforts.

Wait, that’s not all! Here is a complete list of foods for creating your PCOD diet chart for weight loss:

  • High-fiber foods like spinach, cauliflower, brown rice, quinoa, oats, lentils, and beans.
  • Unrefined, natural food sources include whole wheat bread, brown rice, barley, and oatmeal.
  • Fish containing high-omega fatty acids, such as salmon, tuna, sardines, mackerel, etc.
  • Healthy fats like olive oil, avocado, coconut, and nuts.
  • Leafy vegetables, including cabbage, spinach, broccoli, etc.
  • Dark red fruits, such as apples, berries, cherries, grapes, etc.
  • Common spices like turmeric and cinnamon.
  • Dark chocolate (in limited amounts)

While some foods are your friends, others may not be so kind. Here's the lowdown on the foods to give a miss.

PCOD diet: Foods to avoid

After boosting your PCOD diet plan with essential foods, let’s now understand the foods you must avoid. Simply speaking, stay away from unhealthy foods. Below is a list that helps you plan your diet for PCOD with caution:

  • Refined carbohydrate products like bread, cakes, muffins, etc.
  • Carbonated beverages with high sugar content, such as sodas and energy drinks.
  • Fast foods like pizzas, burgers, fried chicken, french fries, etc.
  • Processed meat, including hot dogs, sausages, bacon, etc.
  • Red meats like steak and pork.
  • High-sugar fruits, such as mango, jackfruit, and banana (eat moderately).

With all this talk about do's and don'ts, let's put it into a practical plan to start your week on the right foot.

PCOD diet chart for effective weight loss and management

This table provides a sample weekly meal plan to help manage weight with PCOD. Remember, this is a guide, and adjustments might be needed based on your needs and preferences.


Breakfast (7.00 am)

Mid-Morning Snack (10.00 am)

Lunch (1.00 pm)

Evening Snack (4.00 pm)

Dinner (7.00 pm)


1 cup Greek yoghurt (low-fat curd) with ¼ cup berries and 2 tbsp of mixed nuts and seeds.

1 medium-sized red apple with a handful of almonds.

1 cup brown rice with ½ cup Moong Dal Khichdi and 1 cup of side salad with mixed greens.

1 cup green tea with ½ cup roasted chickpeas

Tandoor-baked salmon, roasted vegetables (1 cup), and ½ cup brown rice


3 idlis with ½ cup sambhar and coconut/tomato chutney.

1 cup green gram sprouts.

1 cup vegetable pulao with ½ cup paneer curry.

1 cup light tea with 2 wheat rusks.

2 whole wheat rotis with 1 cup spinach curry and steamed vegetables.


1 cup masala oats with a handful of nuts and seeds.

Handful of makhana (fox nuts) with a sprinkle of mixed spices

Lentil soup (dal makhani, 1 cup) with a side salad (1 cup mixed greens) and 1 slice whole wheat bread

1 cup sliced pear with 1 tbsp almond butter.

Chicken stir-fry with mixed vegetables (1 cup) and brown rice noodles (1 cup)


2 slices of brown bread with a low-fat cheese slice.

½ cup of fresh fruit salad.

1 cup rice and chicken curry with 1 cup of cucumber salad.

1  cup light tea with ½ cup brown rice flakes poha.

2-3 wheat dosas and ½ cup of bitter gourd curry.


2 Methi Parata and 1 tbsp of green chutney

½ cup sliced cucumber or carrot sticks with 2 tbsp of low-fat yoghurts dip.

½ cup brown rice with moong dal khichdi and 1 cup tandoori cauliflower. 

A portion of fruit but avoid high-sugar fruits like banana, jackfruit, mango, chikku)

1 cup broken wheat upma with ½ cup green beans curry.


2-3 rotis with ½ cup of green peas/potato curry.

1 portion of any fruit.

2 whole wheat rotis with 1 cup mixed vegetable curry.

1 cup tea and 2 biscuits (digestive/ oatmeal).

2 roti/ chapati and ½ cup ladies’ finger curry.


1 cup of vegetable mixed poha and ½ cup of low-fat milk.

½ cup of boiled black chana.

1 cup rice with ½ cup Soya chunk curry and ½ cup low-fat curd.

1 cup sliced apple with 1 tbsp almond butter.

1 cup lentil soup (dal makhani), 1 cup steamed vegetables, and 1 slice of whole wheat bread.


Are you ready to transform your health with this PCOD diet chart for weight loss? Remember to consult a registered dietician to create a personalised diet chart. Here are additional tips to consider while following a PCOD diet plan for patients:

  • Planning is key: Dedicate some time each week to plan your meals. This helps with portion control, avoids unhealthy choices, and ensures you have all the ingredients.
  • Don't skip meals: Aim for 3 meals and 2-3 snacks throughout the day. Eating regularly helps regulate blood sugar and keeps you feeling energised.
  • Hydration is essential: Drink plenty of water throughout the day. Aim for 8 glasses, but adjust based on your activity level and climate.

Now that our diet is sorted, let's not forget the other piece of the puzzle – staying active. Time to get moving!

Exercise and lifestyle changes

Exercise and lifestyle changes

Exercise and lifestyle changes go hand-in-hand with the PCOD diet plan for successful weight management. Here's why incorporating physical activity is crucial:

  • Combining a healthy diet with regular exercise creates a powerful duo for weight loss. Exercise helps burn calories and build muscle, while a healthy diet fuels your body for optimal performance.
  • Aim for a well-rounded exercise routine that includes cardio (activities that get your heart rate up, like brisk walking, swimming, or dancing), strength training (exercises that build muscle, like weightlifting or bodyweight exercises), and flexibility exercises (like yoga or stretching).
  • Small lifestyle changes can make a big difference. Take the stairs instead of the elevator, park away from your destination, or join a walking group with a friend. Remember, consistency is key! Prioritise activities you enjoy to make exercise a part of your routine. Taking care of your mental health is also essential. Getting enough sleep and managing stress can positively impact your weight management efforts.

Remember, this journey is personal and unique. If you're hitting a wall, it might be time to call in the pros.

When to seek medical attention?

While this blog provides helpful tips, knowing when to seek professional guidance is important. Here are some signs that might indicate a need to consult your doctor:

  • Sudden or unexplained weight gain or loss
  • Irregular or absent periods
  • Excessive hair growth
  • Severe acne

Early diagnosis and intervention are crucial for managing PCOD effectively. Your doctor can create a personalised PCOD diet plan tailored to your needs and monitor your progress.

PCOD is a lifestyle condition, and it can affect a person’s mental and physical health. If you have PCOD symptoms, let’s get it under control by following a balanced diet, doing regular exercises, and adapting to new healthy changes.

Get creative and tweak the PCOD diet plan for patients to find what works best for you. Also, consult a registered dietitian or doctor to tailor the plan based on your needs. 

Visit The Good Bug’s website to discover various products promoting digestion and enhancing the results of your hard work. With the right support and a positive attitude, you can successfully manage PCOD and live a healthy, fulfilling life!










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