Living with PCOD (Polycystic Ovarian Disease) can feel confusing — especially when it comes to weight loss, cravings, and lifestyle changes. Many people wonder whether weight loss is even possible with PCOD and how to manage the constant pull toward unhealthy food. The good news? Yes, you can lose weight with PCOD, and the journey becomes easier once you understand how your body works.Weight loss with PCOD is absolutely possible — and you don't need extreme diets or exhausting workouts.

Focus on:

✔️ Eating balanced, low-GI meals

✔️ Strength training + walking

✔️ Managing stress & sleep

✔️ Controlling cravings with smart habits

✔️ Staying patient and consistent

Your body just needs the right environment — once you create it, weight loss becomes achievable, sustainable, and empowering.

PCOD-Friendly Weekly Diet Plan

General Rules

• Every meal must include protein + fiber + healthy fats
• Avoid long gaps between meals (max 4 hours)
• Prefer homemade food
• Drink 2–2.5 liters of water daily

Monday

1. Breakfast: Oats with chia seeds + nuts + 1 fruit
2. Lunch: Brown rice + dal + mixed veg + salad
3. Snack: Greek yogurt or buttermilk
4. Dinner: Grilled chicken/paneer + sautéed veggies

Tuesday

1. Breakfast: 2 boiled eggs / paneer scramble + 1 multigrain toast
2. Lunch: Quinoa khichdi + curd
3. Snack: Nuts + green tea
4. Dinner: Vegetable soup + sprout salad

Wednesday

1. Breakfast: Smoothie (banana + peanut butter + milk or yogurt)
2. Lunch: Roti (multigrain) + sabzi + dal
3. Snack: Fruit + handful of roasted chana
4. Dinner: Fish/paneer tikka + salad

Thursday

1. Breakfast: Poha/upma with peanuts + vegetables
2. Lunch: Chickpea salad bowl
3. Snack: Coconut water
4. Dinner: Dal + veggies + 1 roti

Friday

1. Breakfast: Idli + sambar
2. Lunch: Wheat pasta with veggies + paneer
3. Snack: Dark chocolate (2 pieces)
4. Dinner: Lentil soup + boiled eggs

Saturday

1. Breakfast: Besan chilla with mint chutney
2. Lunch: Rajma brown rice
3. Snack: Smoothie or fruit
4. Dinner: Stir-fry vegetables + tofu

Sunday

1. Breakfast: Paratha (light, oil-free) + curd
2. Lunch: Biryani (homemade, less oil) + salad
3. Snack: Popcorn or nuts
4. Dinner: Light dinner – soup or grilled veggies

Daily Lifestyle Routine for PCOD

Morning

• Wake early
• Drink warm water
• 10 minutes stretching
• High-protein breakfast (never skip)

Daytime

• Walk 5–10 minutes after meals
• Keep yourself hydrated
• Have balanced lunch
• Take short breaks if you sit for long

Evening

• Light snack (avoid fried foods)
• 30 minutes exercise (strength or walk)
• Eat dinner by 8 PM if possible

Night

• 15 minutes relaxation (deep breathing or meditation)
• No screens 1 hour before bed
• Sleep by 10:30–11 PM

Cravings Control Guide (Fast Food Craving Solution)

• Eat before extreme hunger hits

Small regular meals = fewer cravings.

Drink water first

Thirst often feels like cravings.

• Keep healthier substitutes

Air-fried snacks

Dark chocolate

Homemade burgers/wraps

• Delay the craving

Wait 20 minutes.

If you still want it → have a small portion without guilt.

• Manage stress

Stress makes cravings worse in PCOD.

• Eat enough protein

Low protein = more craving attacks.

Simple Home Workout Plan (PCOD-Friendly)

Monday – Strength Training

1. Squats – 15
2. Lunges – 12 each leg
3. Wall push-ups – 15
4. Glute bridge – 20
5. Plank – 20 seconds

Tuesday – Walking / Cardio

1. 30–40 minutes brisk walk
2. 20 minutes indoor marching

Wednesday – Strength Training

1. Deadlifts with water bottles – 15
2. Step-ups – 15 each leg
3. Shoulder press – 15
4. Side leg raises – 20
5. Plank – 30 seconds

Thursday – Yoga/Stretching

1. Cat-cow
2. Cobra
3. Child pose
4. Butterfly
5. Deep breathing

Friday – Strength + Core

1. Squats – 15
2. Bicep curls – 20
3. Hip thrust – 20
4. Crunches – 15
5. Side planks – 20 sec

Saturday – Walking

1. 40 minutes walk

Sunday – Rest Day

1. Light stretching + Hydration.

If you follow these consistently for even 4–6 weeks:

You’ll notice:

• Reduced cravings
• Better energy
• Improved periods
• Weight loss (even 1–3 kg is great progress)
• Clearer skin
• Better mood