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PCOD Kya Hota Hai?
PCOD (Polycystic Ovarian Disease) ek hormonal condition hai jisme ovaries multiple small cysts produce karti hain. Isme ovaries ka size badh sakta hai aur male hormones (androgens) ka level zyada ho sakta hai.
Symptoms include: irregular periods, acne, excessive hair growth (hirsutism), weight gain, mood changes, and difficulty conceiving.
PCOD aur PCOS (Polycystic Ovary Syndrome) ek dusre se milte-julte hain, lekin PCOS ek broader metabolic disorder hai jo insulin resistance, obesity, aur fertility pe zyada impact daalta hai, jabki PCOD mainly ovary-related hormonal imbalance hai.
Why Diet Matters in PCOD
Diet plays a key role in:
- Reducing insulin resistance
- Balancing hormones
- Supporting weight loss
- Lowering risk of diabetes, heart disease
Diet for PCOD Patients
Main goals:
- Blood sugar control → Low-GI foods to avoid sugar spikes
- Weight management → Balanced calorie intake
- Hormone balance → Nutrient-rich foods
- Inflammation reduction → Omega-3s, antioxidants
Best Foods for PCOD
✅ Whole grains (oats, brown rice, quinoa)
✅ High-fiber vegetables (broccoli, spinach, pumpkin)
✅ Lean protein (eggs, chicken, fish, tofu, lentils)
✅ Healthy fats (avocado, nuts, olive oil, seeds)
✅ Low-GI fruits (berries, apple, pear)
✅ Herbal teas (spearmint tea for androgen reduction)
Foods to Avoid
❌ White bread, pasta, pastries
❌ Sugary drinks and packaged juices
❌ Fried and processed foods
❌ Processed meats
❌ Excess dairy if acne worsens
PCOD Weight Loss Diet Plan – Key Tips
- Eat smaller, frequent meals instead of large heavy meals
- Combine protein + fiber in every meal for satiety
- Avoid late-night snacking
- Exercise at least 150 minutes/week (cardio + strength training)
- Practice stress reduction (yoga, meditation)
One-Day Sample PCOD Diet Plan
- Morning: Warm water with lemon + 5 soaked almonds
- Breakfast: Moong dal cheela with mint chutney + 1 cup spearmint tea
- Mid-morning snack: Apple slices + peanut butter
- Lunch: Brown rice + dal + sautéed spinach + cucumber salad
- Evening: Roasted chana + green tea
- Dinner: Grilled fish/tofu + quinoa + steamed vegetables
- Bedtime: Chamomile tea
PCOD vs PCOS – Quick Difference
| Feature | PCOD | PCOS |
|---|---|---|
| Nature | Hormonal imbalance in ovaries | Metabolic-hormonal disorder |
| Cysts | Multiple small cysts | May or may not have cysts |
| Impact | Primarily reproductive | Reproductive + metabolic |
| Fertility | May affect, often manageable | More significant fertility issues |
Key Takeaways
- PCOD ka diet plan low-GI, high-protein, healthy fats aur fiber-rich foods pe based hona chahiye
- Weight loss (even 5–10%) se symptoms improve ho sakte hain
- Lifestyle + diet = best results for hormone balance
- Avoid crash diets; focus on sustainable eating patterns