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Best PCOS Diet & Exercise Plan To Lose Weight

Best PCOS Diet & Exercise Plan To Lose Weight

Polycystic Ovarian Syndrome or PCOS is a lifestyle medical condition and can affect women or girls during their reproductive age. Cause of PCOS or PCOD is not known but researchers believe that poor diet, reduced physical activity and unhealthy lifestyle is the main culprit behind it. Mostly urban population is affected with PCOS/PCOD condition. However, PCOS or PCOD is not a life-threatening disease but it definitely causes some acute or chronic illness like –

  1. Infertility
  2. Obesity
  3. High blood pressure
  4. Type II diabetes
  5. Insulin resistance
  6. Cardiovascular disease
  7. High cholesterol
  8. Endometrial cancer


Due to lack of awareness, many people tend to believe baseless myths around PCOS. Don’t fall prey to such myths.



Fact: PCOS can be cured with proper PCOS diet and exercise plan.


What is PCOS / PCOD?

PCOS – polycystic ovarian syndrome

PCOD – Polycystic ovarian disease

PCOS or PCOD is a medical condition in which a woman’s sex hormone level— Estrogen and Progesterone, become imbalanced and affects the functioning of the ovaries. As a result, the monthly ovulation may not happen because ovaries fail to release the mature egg. Thereby, disturbing the menstrual cycle.

Missed or irregular periods may result in solid or fluid-filled sac within or on the surface of an ovary called – Cyst. Because the cysts grow only in or on the ovaries it is called ovarian cyst. Not just one, but multiple cysts grow in or on the ovaries and hence it is called Poly cysts.

Also Read: PCOD Diet Guidelines To Cure, Manage & Treat Hormonal Imbalance


Therefore, this medical condition gets the name as Polycystic Ovarian Syndrome / Disease.


Best Diet To Lose Weight With PCOS

Researchers, doctors and even fertility specialist agree that- a healthy and well-balanced diet is crucial in controlling PCOS. Let’s categorize what is good and bad food for PCOS.



To Eat

  1. Fibrous fruits
  2. Vegetables,
  3. Lean protein such as fish, chicken and yoghurt.

Also watch 5 Food category to combat PCOS / PCOD

Not To Eat

  1. Processed meat,
  2. Starchy vegetables,
  3. Sugary foods (cakes, pastries, muffins, ice-creams, fizzy drinks etc)
  4. Fried foods,
  5. Processed and refined grains,
  6. Vegetable oils

PCOS Diet Chart : Indian Vegetarian Diet Chart

Your PCOS or PCOD Indian vegetarian diet plan should look like this – A well balanced diet full of proteins, good fat and nutrition.


This is also the easiest to follow PCOD diet chart for weight loss.




MorningPohaQuinoaSprouts PancakesRagi IdliBesan ChillaRice VermicelliOats Chilla
LunchRice with dalBrown rice pulao full of veggies with curdVeg Uttapam WithCoconut chutneyAny green Seasonal veg with multigrain rotiRagi Dosa with coconut chutneyNamkeen and dalia with coriander pudina chutneyCarrot methi sabji with palak ragi roti
EveningAny seasonal fruitCoconut waterMakhana chaatHomemade oatmeal and banana cookiesClear veg soupOmelette withsauteed vegetables on sideBerry smoothie
DinnerPalak quinoa khichdiBottle gourd and channa dal sabji with multigrain rotiCauliflower flour roti with sauteed vegetablesDal khichdiVegetable oats with any chutneyPalak veg with sweet potato millet rotiVegetable upma and sprouts


Kindly consult a professional dietician or nutritionist for exact calorie and balanced diet according to your health condition.

If you are trying to conceive with PCOS and wants to have your personalized fertility plan then connect with us immediately to see visible results.

Book Your Free Consultation Now!


Watch an Easy and Yummilicious smoothie recipe if you are struggling with PCOS


Exercise Plan For PCOS Weight Loss

Along with proper diet, having a daily exercise plan have proven to be extremely beneficial in PCOS. It helps in proper blood circulation to reproductive organs, weight loss, maintaining blood pressure, controlling stress levels and much more. Many of our premium members swear by Fertility Yoga, that helped them in fighting PCOS.


8 Fertility Yoga Asanas To Try At Home If You Have PCOD / PCOS


1. SURYA NAMASKAR (Sun Salutation Pose)




  1. Helps lose weight
  2. Helps strengthen muscles and joints
  3. Control sugar levels
  4. Regulates menstrual cycle


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Bad back
  2. Pregnant women
  3. High blood pressure
  4. Heart problem
  5. Arthritis


2. SUPTA BADDHA KONASANA (Reclining Butterfly Pose)




  1. Stimulates the ovaries, prostate gland, bladder and kidneys
  2. Hip fat loss
  3. Increases blood supply to the groin area
  4. Better posture
  5. Minimize headache
  6. Relieves stress, mild depression, menstruation cramps


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Pelvic stiffness
  2. Frozen shoulders
  3. Arthritis







  1. Stretches the neck and back
  2. Stretches the chest and torso
  3. Relaxes the spine and shoulders
  4. Helps to get rid of back pain
  5. Strengthen the core that helps to endure childbirth
  6. Reduces menstrual cramp
  7. Improves blood circulation between the vertebrae of your spine


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Weak or not so strong wrist and shoulders


4. GARUDASANA (Eagle Pose)




  1. Stretches shoulders, upper back and hips
  2. Enhance digestion
  3. Improves balance
  4. Increases focus and balance


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Wrist injury
  2. Knee injury
  3. Elbow injury
  4. Ankle injury


5. VRIKSHASANA (Tree Pose)




Establishes pelvic stability

Strengthen bones of hips and legs which is very important for females


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Vertigo
  2. Migraine
  3. Knee injury
  4. Arthritis


6. BHUJANGASANA (Cobra pose)




  1. Improves blood circulation in the pelvic region
  2. Activates sexual energy
  3. Stimulates abdominal organs
  4. Stretches chest, lungs, shoulders and abdomen


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Spondylitis
  2. Asthma
  3. Back issue


7. KUMBHAKASANA (Plank Pose)




  1. Balance your nadi
  2. Improves upper and lower abdomen functions
  3. Tones shoulders, upper arms, forearms and wrist
  4. Strengthen spinal muscle
  5. Toned hips


Who should not do this asana?

If you have below health issues, then don’t try this asana at home without expert guidance.

  1. Arms injury
  2. Wrist injury
  3. Leg injury
  4. Spinal injury


8. PRANAYAM (Breathing exercise)




  1. Mental Peace
  2. Calmness
  3. Control anxiety
  4. Control panic attacks


Everyone can do this exercise. It is good for all age group and for all health conditions.


Does PCOS affect Mental Health?

Yes, it does!

Hormonal imbalance effects the physical appearance of many women and girls like- excess facial hair, weight gain, hair loss, male baldness, acne and skin dullness. This new unwanted change definitely affects the mental health.

Watch this video from a fertility psychologist on how PCOS affect the mental health.


Acupressure For Treating PCOS

Acupressure is also a holistic way for treating PCOS and maintaining hormonal balance. Acupressure helps in stimulating certain points on the body, especially hands, feet and navel.

Watch Acupressure Points For Treating PCOS / PCOD


Doctors and even our experts believe that through lifestyle changes you can control and cure PCOS.



Fertility Nutrition along with Fertility Yoga, Fertility Acupressure, Fertility Ayurveda and Fertility Counsellor have huge impact in boosting fertility health holistically without any medicines. Not only it helps in conceiving naturally but also helps in having successful results in IVF and other fertility treatments. Connect with us today and book your first free discovery call with to know more about your health condition and our “Fertility Coach Program”.

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