Nutrition Chart - Weight Loss And PCOs

Sunday

Wake up (6:00-6:30AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) 3 Idli + Sambar 1/2 cup/ 1 tablespoon green chutney/ Tomato Chutney. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast.
Mid-Meal (11:00-11:30AM) green gram sprouts 1 cup Or Bowl of Apples and berries
Lunch (2:00-2:30PM) 2 Roti+1/2 cup salad(cabbage, carrot) + Fish curry ( 100 gm fish)/ Dal ( 50 gms) + 1/2 cup cabbage or carrot sabji. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) 1 Portion of fruit orange (Limit the intake of high-energy fruits. Eg: Banana, Jack fruit, Mango, Chikku.). 1 cup of Shistaka Detox after evening snack.
Dinner (8:00-8:30PM) 2 Roti/chappati.+ Tomato sabji 1/2 cup, lauki subji ½ cup.

Monday

Wake up (6:00-6:30AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) 2 Slice brown bread.+1 slice low-fat cheese+2 Boiled egg white/ Peanut Butter. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast.
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM) Veg pulao rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk. 1 cup Shistaka Turmeric ginger Basil after lunch.
Evening (4:00-4:30PM) .1 cup of Shistaka Rose Blossoms tea / Shistaka detox Bowl of berries, pear. 1 cup of Shistaka Detox after evening snack.
Dinner (8:00-8:30PM) 2 roti/ Chapathi+ Ladies finger subji 1/2 cup.

Tuesday

Wake up (6:30-7:00AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) Quinoa ½ cup + 1/2 cup Potato green peas curry. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast.
Mid-Meal (11:00-11:30AM) 1/2 cup boiled black channa. 1 cup Shistaka Turmeric Ginger Basil Infusion
Lunch (2:00-2:30PM) 1 cup rice+ 1/2 cup Dal+ Palak subji 1/2 cup+ 1/2 cup low-fat curd. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) 1 Portion fruit apple (Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) . 1 cup of Shistaka Detox after evening snack
Dinner (8:00-8:30PM) Brown rice 1 cup+ 1/2 cup green beans subji.

Wednesday

Wake up (6:30-7:00AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) Methi Parata 2+ 1 tbs green chutney. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high-energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM) 1 cup brown rice+ chicken curry/ sprout curry ( 150 gm chicken/ sprout/ chickpea + 1 cup cucumber salad. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) Brown rice flakes poha 1 cup. 1 cup of Shistaka Detox after evening snack
Dinner (8:00-8:30PM) Wheat dosa 3 + 1/2 cup Bitter guard subji. 1 cup Shistaka Good Night sleep Tea

Thursday

Wake up (6:30-7:00AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) Vegetable Oats Upma 1 cup+ 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast
Mid-Meal (11:00-11:30AM) plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM) 1/2 cup rice / 2 medium chappati+1/2 cup Kidney beans curry+ bitter guard subji 1/2 cup. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) 1 cup boiled channa. 1 cup of Shistaka Detox after evening snack
Dinner (8:00-8:30PM) 2 Roti/ chapati+ 1/2 cup mix veg curry.

Friday

Wake up (6:30-7:00AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) Mix veg Poha. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast
Mid-Meal (11:00-11:30AM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.)
Lunch (2:00-2:30PM) 3 Chappati+ 1/2 cup cluster beans subji+ Fish curry/ chick pea curry (100g fish/ chick pea ) 1/2 cup. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.) . 1 cup of Shistaka Detox after evening snack.
Dinner (8:00-8:30PM) 2 Roti / chappathi + lauki subji 1/2 cup. / mix veg soup

Saturday

Wake up (6:30-7:00AM) 1 cup Shistaka Lemon ginger after waking up
Breakfast (8:00-8:30AM) Bason cheela-2 + 1 tbs green chutney. 1 cup Shistaka Turmeric Ginger Basil Infusion after breakfast
Mid-Meal (11:00-11:30AM) 1 cup boiled channa
Lunch (2:00-2:30PM) 1 cup brown rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low-fat curd. 1 cup Shistaka Turmeric ginger Basil after lunch
Evening (4:00-4:30PM) 1 Portion fruit(Limit the intake of high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) . 1 cup of Shistaka Detox after evening snack
Dinner (8:00-8:30PM) Mushroom soup/ tomato soup/ broccoli soup

WORK OUT SCHEDULE - DAILY WITHOUT FAIL

START IN THE MORNING AT 6 AM
  • Create your own interval training session, where you set up about six stations and exercise at each for about one to two minutes at a time. Examples could include:
    • squats
    • jumping jacks
    • lunges
    • bicep curls
    • crunches
  • Walk for 30 to 45 minutes a day on a treadmill( speed 6.5) or outdoors - 10,000 STEPS then gradually increase to 20,000 steps a day.
  • Take an aerobics class online or at a gym. Examples include step, dance, boxing, or spinning.
  • Take a HIIT class at a gym or using online resources. YouTube offers many workout videos that you can complete at home. Just ensure the routine is from a reputable provider.
  • Practice yoga, Pilates, or using an online class. If you have not practiced before, you may wish to seek the guidance of a trainer to evaluate your form and safety.

Food Items To Limit in PCOS Problem

  1. Don’t have refined carbohydrates: Foods such as white breads, pastries, muffins, and white potatoes exacerbate insulin resistance and cause inflammation which will worsen your PCOS symptoms.
  2. Don’t have sugary snacks or drinks: Excess sugar is one of the main causes of insulin resistance and should be avoided at all costs. When checking food labels, look for the other names of sugar such as sucrose, dextrose, and high fructose corn syrup.
  3. Don’t have inflammatory foods: These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.

PCOS Diet Plan: Do's And Dont's

Do's
  1. Make sure that proper weight is maintained. If you are overweight, reduce it by exercising regularly and having a healthy balanced diet.
  2. Practice Yoga Asanas and Prananyam regularly.
  3. Have an adequate sleep.
  4. Maintain a record of your menstrual cycle.
Don'ts
  1. Do not smoke.
  2. Do not consume alcohol.
  3. Do not skip meals or sleep. A disciplined lifestyle is a key to better health and freedom from PCOS.
  4. Avoid Hormonal treatment as far as possible.

Food Items You Can Easily Consume in PCOS

  1. Do have more high-fiber foods: They slow down the digestive process and reduce sudden increases in blood sugar levels which helps in combatting insulin resistance. Broccoli, cauliflower, red and green peppers, almonds, sweet potatoes, and pumpkin are great examples of high-fiber foods.
  2. Do have more lean proteins: Although they do not have much fiber, lean-protein foods such as chicken, fish, and egg whites Or sprouts, chickpea to keep you feeling full longer and help stabilize your blood sugar.
  3. Do have more anti-inflammatory foods: Inflammation is part of the underlying mechanism of PCOS and foods with anti-inflammatory properties which include tomatoes, spinach, strawberries, walnuts, almonds, and turmeric helps to reduce the symptoms of PCOS.