7-Day Powerful PCOD Diet Chart for Weight Loss – Lose Fat & Balance Hormones (Free PDF)

Struggling with PCOD weight gain? Try this 7-day PCOD diet chart for weight loss—science-backed Indian meal plan to balance hormones, lose belly fat, and boost energy naturally. Includes Free Printable Diet PDF! हर 10 में से 1 महिला PCOD (Polycystic Ovarian Disease) से परेशान है — और weight gain इस condition का सबसे बड़ा challenge बन जाता है।
अगर आप सोच रही हैं कि “weight loss kaise karein PCOD me?”, तो जवाब diet में छिपा है।

PCOD में body insulin resistant हो जाती है, जिससे sugar जल्दी fat में convert होती है।
इसलिए सही diet chart + lifestyle changes अपनाकर आप weight naturally घटा सकती हैं और hormones balance रख सकती हैं।

Why Weight Loss Matters in PCOD

• 5–10% weight loss भी PCOD symptoms को काफी हद तक control कर सकता है।
• यह insulin sensitivity बढ़ाता है।
• Periods regular होते हैं।
• Acne, hair fall और mood swings में improvement दिखता है।

Scientific Insight:
Journal of Endocrinology (2023) की study के अनुसार, PCOD patients जिन्होंने 12 हफ्तों तक low-GI diet follow की, उनमें insulin resistance में 25% reduction और period regularity में improvement देखा गया।
(Source – NCBI: Lifestyle modification in PCOS)

7-Day PCOD Diet Chart for Weight Loss (Indian Foods)

💡 Note: ये diet chart Indian foods पर आधारित है, आसान और घर में follow करने लायक।

🍳 Day 1

Morning: Warm water + 1 tsp methi seeds (overnight soaked)
Breakfast: Oats porridge + 1 boiled egg or sprouts
Lunch: 2 multigrain rotis + lauki sabzi + salad
Snack: Green tea + 5 almonds
Dinner: Moong dal soup + sautéed vegetables

🍎 Day 2

Morning: Jeera water + 1 banana
Breakfast: Poha with veggies + flax seeds
Lunch: Brown rice + dal + curd
Snack: Makhana roasted + coconut water
Dinner: Grilled paneer + sautéed spinach

🍋 Day 3

Morning: Lemon water + chia seeds
Breakfast: Vegetable upma + green tea
Lunch: Bajra roti + bhindi + salad
Snack: Apple + handful of walnuts
Dinner: Clear vegetable soup + brown rice

🥬 Day 4

Morning: Warm water + cinnamon powder
Breakfast: Besan chilla + mint chutney
Lunch: Khichdi + cucumber salad
Snack: Herbal tea + roasted peanuts
Dinner: Tofu curry + 1 phulka

🍇 Day 5

Morning: Aloe vera juice + soaked raisins
Breakfast: Ragi dosa + coconut chutney
Lunch: Quinoa pulao + curd
Snack: 1 fruit bowl (apple/pear)
Dinner: Vegetable stew + moong dal

🍲 Day 6

Morning: Green smoothie (spinach + apple + flaxseed)
Breakfast: Idli + sambhar
Lunch: Brown rice + rajma + salad
Snack: Buttermilk + handful of nuts
Dinner: Palak paneer + multigrain roti

🥗 Day 7

Morning: Warm water + apple cider vinegar
Breakfast: Veg sandwich (whole wheat) + herbal tea
Lunch: 2 jowar rotis + tinda sabzi + salad
Snack: Boiled chana + coconut water
Dinner: Lentil soup + steamed vegetables

Important PCOD Diet Rules

1. ❌ No refined sugar, maida, junk food, or processed snacks
2. ✅ Add protein in every meal (paneer, lentils, eggs, tofu)
3. 💧 Drink at least 2.5L water daily
4. 🕐 Eat every 3–4 hours to maintain blood sugar levels
5. 🌙 Sleep 7–8 hours daily for hormonal recovery

Best Foods for PCOD Weight Loss

Food Type	Examples	Benefits
Complex Carbs	Oats, Brown rice, Millets	Prevent sugar spikes
Protein	Paneer, Eggs, Lentils	Boost metabolism
Healthy Fats	Olive oil, Flaxseed, Nuts	Balance hormones
Fibre	Fruits, Veggies, Seeds	Improve digestion
Hydration	Coconut water, Lemon water	Flush out toxins

Foods to Avoid in PCOD

• Refined sugar, pastries, cold drinks
• Maida, white bread, noodles
• Deep-fried junk food
• Processed meats & packaged foods
• Alcohol & caffeine (in excess)

👉 For details, check our full article:
PCOD me kya nahi khana chahiye

Lifestyle Tips with Diet

• Do yoga or brisk walking 30 mins/day
• Manage stress through pranayama
• Practice mindful eating — chew slowly
• Track menstrual cycle and weight weekly

Free Printable PDF (PCOD Diet Chart for Weight Loss)

FREE
PRINTABLE

Free Printable: PCOD Symptom Checklist (A4)

Download a clean, print-ready checklist you can stick on your fridge. Track symptoms, bring to your doctor, and start small lifestyle changes today.

A4 printable • Hinglish • Easy to use

➥ Download Free PDF Preview Send me tips & updates (optional)

Note: Ye printable educational purpose ke liye hai. Diagnosis ke liye apne doctor se consult karein.

FAQs for PCOD Diet Chart for Weight Loss

❓PCOD diet chart for weight loss kya hota hai?

यह एक planned meal routine है जिसमें low GI, high protein और fibre-rich foods होते हैं जो hormones को balance करते हैं और fat loss में मदद करते हैं।

❓PCOD me weight kam karne ke liye kya khana chahiye?

Whole grains, fruits, vegetables, paneer, sprouts, seeds और herbal teas सबसे अच्छे होते हैं।

❓Kya PCOD me rice khana chahiye?

White rice avoid करें। Brown rice या quinoa बेहतर है क्योंकि ये low GI foods हैं।

❓PCOD me kitne din me weight kam hota hai?

अगर आप diet chart + yoga consistently follow करें तो 3–6 महीनों में visible weight loss देखा जा सकता है।

❓Kya PCOD me fasting kar sakte hain?

Intermittent fasting कुछ लोगों में काम करता है, लेकिन doctor से सलाह लेकर ही शुरू करें।