Are you struggling with PCOD and weight gain? Then you don’t need to worry as you’re not alone. These days due to change in lifestyle, Polycystic Ovarian Disease (PCOD) is a common hormonal disorder can be seen in Indian women.
PCOD leads to irregular periods, weight gain, acne, and difficulty in conceiving and fertility. The right Indian PCOD diet chart for weight loss will help you to achieve a sustainable weight loss and also help reduce other symptoms of PCOD.
In this blog post, we are freely giving away a 7 day diet plan or 7 Day PCOD Diet Chart for weight loss. It is completely free and created carefully by our PCOS specialist in Mumbai – Dt. Foram Modi.
You can download the diet chart PDF at end of this article. So, let’s get started with a little introduction on why weight loss occurs in PCOD ?
Why Does Weight Gain Happens in PCOD ?
The important factor that causes weight gain in PCOD is hormonal imbalance. Hormones such as insulin and androgens (male hormones) get increased if you have PCOD.
The high levels of insulin causes your body to store more fat. In addition, these hormonal changes cause your metabolism to slow down. The condition is known as Insulin Resistance.
So, due to slow metabolism, it becomes difficult for your body to burn calories. This finally leads to fat accumulation and especially around the belly. This condition is also known as PCOS belly. As per research on “Weight gain & Lifestyle factors in Women with PCOD & without PCOD“, it is found that women with PCOD are more prone to weight gain.
Apart from these, below are some other reasons that contribute to overall weight gain in PCOD. It is important to know these factors as the PCOD diet chart for weight loss is surrounded around these factors and includes foods to counter attack these reasons.
- Food Cravings: The rapid hormonal changes cause an increase in cravings for foods rich in sugar, fat. And the cravings are such a high, that you overeat. 🙁
- Low Physical Activity: In PCOD, you will get fatigue and often mood swings. When this happens continuously, again and gain, you tend to become irritated about this yourself. Your mind goes in thoughts and thoughts. As a result, your mind make it difficult for you to stay active which later contributes to weight gain.
- Stress and Emotional Eating: Stress levels are often high in PCOD, leading to emotional eating and weight gain.
- Birth Control or Other Medications: If you are taking medications from any gynecologist for treatment of your PCOD, those medicines also can cause some weight gain.
Please note, if you think if you have gained weight, then it doesn’t mean that you have PCOS. But if you have PCOS, then its sure that you have a weight gain due to that. Checkout this reddit on Weight Gain and PCOS for real people experiences.
PCOD Weight Loss & Diet - How They Are Connected?
PCOD (Polycystic Ovarian Disease), weight gain, and diet are closely connected. The important factors in this connection are hormonal imbalances and insulin resistance in PCOD.
In a condition called PCOD belly, many women gets an unwanted weight gain especially around the belly area. The extra weight gain causes PCOD symptoms to get further worsened. This causes things such as irregular periods, acne, and fertility issues.
Here, comes the diet for your rescue. A healthy and well-balanced PCOD / PCOS diet plays a major role in breaking this unbalanced cycle. If you eat right foods, it will help manage insulin levels, reduce inflammation, and support weight loss goals.
Your balanced diet is definitely a key which can improve PCOD symptoms naturally. Below infographics help you easily understand where the PCOD cycle starts and how it goes to worsening the symptoms.
Principles of PCOD Weight Loss Diet Plan
A PCOD-friendly diet plan crafted by an experienced PCOS specialist in Mumbai such as Dt. Foram Modi at Makes You Eat will focus on balancing hormones, improving insulin sensitivity, and helping in weight loss.
The idea or principle of a PCOD weight loss diet chart is to eat more fiber-rich foods like vegetables, fruits, and whole grains. Also, it says to choose lean proteins, and include healthy fats which you can get from nuts and seeds.
The PCOD weight loss diet chart in India should avoid refined carbs and sugar. These food items can spike insulin and worsen your PCOD symptoms. Apart from including meal items focusing on above ingredients, you should create a consistent routine to have regular meals, to stay hydrated.
But this is not easy, we know. Getting a PCOD diet chart for weight loss is as easy as googling “Download Free PCOD Weight loss diet chart Indian“.
But to follow the plan, it takes a next level of preparation which we are going to discuss below.
In all these huddles, if you get a good moral support from your PCOD dietitian in Mumbai, then the PCOD reversal mission is half achieved already.
Now, its the high time to discuss on our proven 7 day PCOD diet chart for weight loss by PCOS specialist in Mumbai – Dt. Foram Modi.
What is Our 7 Day PCOD Diet Chart for Weight Loss?
Our 7 Day PCOD Diet Chart for Weight Loss is specially crafted by Dt. Foram Modi, one of the best dietitians in Mumbai and a trusted PCOS specialist.
This PCOS weight loss plan is for 7 days. It includes easy-to-follow, Indian meals options that you can prepare using ingredients that you have for everyday use.
In this PCOD weight loss diet chart for beginners, we have covered day wise options for breakfast, lunch, dinner, and healthy snacks. We have prepared considering only the home made food and no supplement powders.
Structure of Our PCOD Diet Chart for Weight Loss
The PCOD diet chart that we have made for free download, is structured in such a way that it support hormonal balance, weight loss.
It will also help you improve your metabolism. Each day during the diet plan, includes three balanced meals along with drinks like lemon water, Methi seeds water & coconut water to act as detox agents. These also help to kickstart digestion and improve insulin sensitivity.
This 7 Day diet chart aimed for Weight Loss in PCOD Patient focuses on below points –
High-protein, high-fiber meals using whole foods like sprouts, paneer, tofu, lentils, and mixed vegetables.
Low-glycemic carbs such as brown rice, daliya, jowar, ragi, and quinoa to maintain blood sugar levels.
No refined sugar, no processed foods, and limited dairy.
Emphasis on gut health using CFC tea (coriander + fennel + cumin) post-meals to reduce bloating and support digestion.
Meals are easy to prepare, use Indian ingredients, and are designed to reduce cravings while improving energy levels.
Portion control, meal timing, and hydration are also integrated into the plan.
In the next section, you can now download the PCOD Diet Chart for Weight Loss crafted by best dietitian in Borivali Mumbai – Dt. Foram Modi.
Our 7 Days PCOD Diet Chart for Weight Loss - Day Wise
Here’s our day wise Indian diet chart for PCOD weight loss.
Day 1 - Clean Eating & Metabolism Boosting
On day 1, we help you get your body easy towards adapting into the plan. We aim for metabolism boost on day 1.
We have kept a mix of hydration, balanced meals, and gut-friendly meal options. The day 1 of our PCOD diet chart for weight loss set the foundation for hormonal balance and fat burning.
We have included below food items on day 1. Please refer below table to know why they are added into the plan on day 1.
| Food Item | Benefit |
|---|---|
| Warm lime water | Boosts digestion, improves liver function, and aids fat breakdown. |
| Tea/Coffee (less sugar) | Minimizes insulin spikes while keeping caffeine cravings in check. |
| Sprouts Poha | High in protein and fiber, helps with blood sugar control and satiety. |
| Palak Paneer with brown rice/khichdi & vegetables | Rich in iron, calcium, and protein; supports hormonal balance and steady energy. |
| Whole grain roti with tofu/paneer wrap + curd/buttermilk | Balanced protein and probiotics improve digestion and support hormone health. |
| Coconut water | Hydrates naturally, reduces bloating, and supports metabolism. |
| CFC Tea (Coriander + Fennel + Cumin) | Improves digestion, reduces water retention, and supports gut health. |
Day 2 - Fibre Rich Foods & Hormone Friendly Meals
Day 2 focuses usage of high-fiber, plant-based meals which helps in reducing inflammation—a major factor in PCOD.
We have kept a balance of balance of protein, complex carbs, and plenty of vegetables. These meal will also help to stabilize blood sugar, improve digestion, and support hormone function.
We have continued to keep use of Coconut water and post-meal detox teas to help control bloating and cravings for more food. Below table summarizes new food items that we have introduced on Day 2 and their benefits.
| Food Item | Benefit |
|---|---|
| 2 pieces of Moonglet | High-protein, low-carb pancake alternative made from moong dal—great for PCOD. |
| Paneer with stir-fried veggies + tomato-onion-dudhi soup | Provides protein and antioxidants; dudhi is light, hydrating, and easy on digestion. |
| 2 Ragi/Jowar/Mix atta rotis with mixed veg curry and dal | Gluten-free fiber-rich grains regulate insulin and support hormone balance. |
| Salad (cabbage, carrot, zucchini, beetroot, beans, peppers, onion) | A colorful variety of veggies = anti-inflammatory, antioxidant-rich, and great for gut health. |
Day 3 – Anti-Inflammatory Boost with Gut-Friendly Additions
Below table summarizes new food items that we have introduced on Day 3 and their benefits.
| Food Item | Benefit |
|---|---|
| Overnight soaked methi seeds | Helps regulate blood sugar, reduces inflammation, and supports hormonal balance. |
| Vegetable upma | Light, fibrous, and easy to digest; keeps you full longer and prevents cravings. |
| Lemon chia seeds drink | Hydrates and helps with detox, rich in omega-3 and fiber for hormone support. |
| Smoked pasta (homemade) | If made with whole wheat or veggie base, it adds fiber and comfort without sugar spikes. |
| Spinach rice | Rich in iron and magnesium, helps combat PCOD-related fatigue and hair fall. |
Day 4 – High-Protein, Anti-Bloat Meals for Hormone Balance
In Day 4 diet plan for PCOD weight loss, we have brought in delicious variety of food items. This includes high-protein dishes like tofu, paneer, mushroom tikka, and chole salad.
We have also added fiber-rich sides and cooling options like buttermilk and chia lemon water. This day focuses on improving the digestion. Below are benefits of new food items introduced on Day 4 of your PCOD weight loss diet Indian diet chart.
| Food Item | Benefit |
|---|---|
| Palak appe | Iron-rich and low in oil, supports hemoglobin and reduces PCOD-related fatigue. |
| Green chutney/fiber dip | Boosts digestion, adds antioxidants and fiber to meals. |
| Tofu/Paneer/Mushroom tikka masala | High-protein, low-carb dish that helps manage insulin resistance and supports muscle strength. |
| Chole salad | Loaded with plant protein, fiber, and iron—great for blood sugar and hormone regulation. |
| Chia lemon water | Hydrating and detoxifying; helps reduce bloating and inflammation. |
Day 5 – Light, Detox-Friendly Day
Day 5 will focus on giving your digestion a break but provide your body a nutrient-dense, anti-inflammatory foods.
This day helps reduce bloating, supports gut health. Below table shows which all new food items are introduced on Day 5.
| Food Item | Benefit |
|---|---|
| Oats berries smoothie (no milk) | Rich in fiber and antioxidants, supports gut health and reduces inflammation without dairy. |
| Fruit + almonds & walnuts | Provides natural energy, good fats, and essential nutrients for hormone regulation. |
| Green/sprouts salad | High-fiber meal that improves insulin sensitivity and digestion. |
| Unfiltered soup | Full of fiber and nutrients, unstrained soup supports gut flora and satiety. |
| Sautéed vegetables (minimal spices) | Light on digestion, rich in micronutrients, and soothing for inflamed gut. |
Day 6 - Foods with Protein & Gut Support
On this day, the focus is on gut-friendly foods and also food that helps blood sugar stability. We have used here millet-based flours and fermented foods like curd and buttermilk. Below table shows the why on each food item for their day 6 introduction.
| Food Item | Benefit |
|---|---|
| Besan/Ragi pancakes with mixed vegetables | Rich in plant protein and iron, supports hormonal health and keeps you full for longer. |
| Healthy Manchurian (homemade) | A healthier alternative to traditional versions—less oil, more fiber, and rich in veggies. |
| Roti with mixed-vegetable curry + dal + salad | A wholesome meal with protein, complex carbs, and antioxidants—supports satiety and hormone balance. |
Day 6 - Foods with Protein & Gut Support
We have designed Day 7 is to wrap up the week with balanced and easy-to-digest meals. These contain high-fiber, high-protein ingredients.
We have also added foods like boiled eggs, sprouts, rajma, quinoa, and daliya khichdi which gives you essential nutrients.
| Food Item | Benefit |
|---|---|
| Boiled eggs / Mixed sprouts with veggies | Provides clean protein and fiber to support hormonal function and reduce cravings. |
| Rajma curry with quinoa / brown rice | Iron-rich, low-GI meal to stabilize blood sugar and reduce inflammation in PCOD. |
| Daliya khichdi with vegetables | Rich in fiber and complex carbs, improves digestion and keeps you full longer. |
Full 7 Day PCOD Weight Loss Diet Chart PDF
Click on the below download button to get your free copy of PCOD diet chart for weight loss. The diet chart is curated by PCOD specialist in Mumbai – Dt. Foram Modi at Makes You Eat.
Please note, it is in PDF file format and you will need app like Adobe Reader or any PDF reader in your phone to open it.
After you download the plan, its important that you read ahead on how to follow it sustainably. That we explain here now.
What To Do After You Download the PCOD Diet Plan?
Once you’ve downloaded the above attacked 7-Day PCOD Weight Loss Diet Plan, here’s how to make the most of it and achieve the desired weight loss –
- Go Through the Plan: Take a few minutes to read through the entire plan. Understand the structure – meals, timing, and options.
- Be Prepared – Get Your Groceries: Check what ingredients you’ll need for the next 7 days. Make a quick shopping list and stock up your kitchen so you don’t miss a single meal.
- Explore Meal Options: Check out the simple, home-cooked Indian meals included. See what fits your lifestyle and preferences.
- Join Our WhatsApp & Facebook Group: Got questions? Need tips? Join our WhatsApp & Facebook support groups to connect with other women following the same plan.
Get Best Results with Exercise for PCOD Diet
If you want to get the best results from your PCOD diet plan mentioned above, you can simply do few exercises daily. Checkout below Instagram reel by our PCOS specialist in Mumbai – Dietitian Foram Modi.
As mentioned in above Instagram reel by dietitian Foram Modi, the Physical activity helps reduce insulin resistance and helps improves hormone balance.
Additionally, it boosts mood and supports healthy weight loss. You don’t need to join a gym. Just do 30 to 45 minutes a day of some physical activity like Walking.
PCOD Diet Plan Case Study - Reel by Dietitian Foram Modi
Checkout this reel of a PCOS Patient case study by our PCOS dietitian Foram Modi.
As mentioned in above Instagram reel by dietitian Foram Modi, the Physical activity helps reduce insulin resistance and helps improves hormone balance.
Additionally, it boosts mood and supports healthy weight loss. You don’t need to join a gym. Just do 30 to 45 minutes a day of some physical activity like Walking.
Join Our PCOD Diet Groups on WhatsApp & Facebook
If you join our PCOD Reversal WhatsApp & Facebook Community, then it gives you more than just support. It helps you to give direction, motivation, and real results. Here’s why you should join our groups –
- Get Expert Guidance: Ask your diet and lifestyle questions directly to Dt. Foram Modi and her team. Get clear answers that are tailored for PCOD.
- Feel Supported, Not Alone: You’re not doing this alone. Talk to other girls and women on the same journey — share wins, struggles, tips, and encouragement.
- Daily Meal Ideas & Hacks: Discover easy-to-make, healthy Indian meals that suit your PCOD needs. Get food inspiration daily.
- Ask, Learn, Repeat: Don’t stay stuck. Ask doubts anytime, learn from others’ queries, and move forward with confidence.
References
Below references were used to prepare this blog article. The 7 day PCOD diet plan is prepared by Dt. Foram Modi from her 12+ Years of working experience as PCOD Dietitian in Mumbai.
Dt. Foram Modi - Best Dietician in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
