I want a diet chart that will help me lose 8 to 10 kgs. I have pcod. And my periods are not regular. Though i m not a foodie. I walk everyday consume less food. Hit the gym sometimes. But the weight doesnot decrease. Please help
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Hi.my advice is - you should follow a strict diet, avoid eating oily and spicy foods, avoid sugary substances like sweets and diary products since it contributes too much of calories. If you are a non vegetarian skip consuming meat like mutton instead you can prefer skinned out chicken 1-2 pieces which should be a cooked variety not a fried type and it should be only once a week or you can have fish curry not fish fry, since fried food substances have lot of oil so avoid consuming that.prefer fresh fruits like pears,apples, citrus fruits,jamon, berries like blueberries,raspberries and include fresh vegetables in the form of salads.have fresh sprouts daily in the morning. Prefer skimmed milk than regular milk which is low in fat. Try to include brown rice, oats into your diet instead of roti.prefer olive oil or if not available then sunflower oil for cooking. Avoid cocunut in your cooking since it is rich in cholesterol.prefer buttermilk and ragi gunji than soft drinks which again gives you extra calories.avoid junk foods and fast foods, prefer home cooked meals. Drink plenty of water to stay hydrated. Do daily morning jogging for 30-40min,skipping for 10-15mins, cycling for 30-40mins. Do daily morning meditation and yoga. In the evening do brisk walking for 20-30mins and do swimming for 30-40mins. And as far as the delayed periods is concerned-there are many reasons which causes delayed period like uterine scarring due to some procedures, certain medications, hormonal imbalance, pregnancy,excessive daily intake of alcohol and smoking, taking foods with less nutrition and stress etc. If its pregnany you can get a urine pregnancy test in your home itself. Stopping medications causing delayed periods will itself improve your condition.if its stress related and due to poor nutrition following a well balanced healthy diet with daily morning regular brisk walking, yoga and meditation is helpful.Hormonal imbalance like thyroid abnormality can result in delayed periods so treating the cause improves the condition or PCOS( polycystic ovarian syndrome)can also be a cause. If its a PCOS, you may also experience pimples, weight gain, excessive hair growth on your body,sometimes even depression will be there. so kindly consult a gynecologist for further management.
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