Brief Answer:
low carbohydrate diet with regular exercises

Detailed Answer:
Hi XXXXXXX

Greetings......

High body weight is often associated with the condition of PCOD. PCOD, as you would know is the result of hormonal imbalance. The increase in weight is also partly associated with this imbalance in the hormones including insulin which affects glucose metabolism. By reducing weight you can correct the symptoms to a certain extent. But at the same time, losing weight with PCOD would not be easy if the diet and physical activities are not taken seriously.
Your BMI, as per the given height and weight is 30.8 Kg/m2. The average healthy weight loss for a month is maximum 4 Kg. therefore your aim should be to reduce approximately 16 – 18 Kg. in next 34 – 36 weeks.
It’s advisable that you keep patience and allow your body to adjust to the changes so that the weight loss is permanent and non-reversible, without causing any kind of deficiencies.

To help overcome the problem of weight. You may consider the following guidelines:

•     Reduce the total calorie intake: pay attention to the complex and insoluble fibers (found in whole grains, fruits and vegetables). Theses do not provide any calories but add bulk to the diet, making you feel full while consuming lesser calories. Including the simple carbohydrates like sugar, juices, ice-cream etc. would increase the total calorie intake hence adding extra kilograms to your weight.
•     Prefer the unsaturated fats, like vegetable oils and its preparations. The saturated fats have a higher calorific value and are not good for the heart also. Thus, you are required to completely avoid pure ghee, cream, full cream milk, processed cheese, butter, margarine etc.
•     Avoid the full cream dairy products like cream, white butter and also the full cream milk. Low fat dairy should be preferred.
•     Include a variety vegetables in the daily diet. The fiber rich vegetables like, spinach, cauliflower, cabbage, beetroot etc. should be regularly taken. Fruits are also equally important, but avoid the carbohydrate rich fruits like XXXXXXX Banana, Grapes, Custard Apple, Sapota, Custard Apple, Avocado and Watermelon. These fruits add more calories to the diet.
•     Increase the fluid intake. Consuming approximately 2.5 to 3 liter of water every day would help you manage the weight. You may include fluids like sugarless lemon juice, tender coconut water, fresh soups and green tea. Green tea is rich in antioxidants which improves metabolism.
•     Limit the intake of caffeine. Excess of tea and coffee are not advisable. Exchange these drinks with the healthier drinks like soup and barley water. Avoid the carbonated beverages.
•     Too much refined foods like refined flour and strained fruit juices lack the essential fiber and are rich in calories. These foods are not allowed while aiming at weight loss. Make sure that you include rice only once in a day, preferably for lunch.
•     Including the foods like whole grains, beans, pulses, chickpea, and kidney beans is advisable as these are rich in proteins. Getting the proteins from plant sources is advisable.
•     Being a vegetarian, you should make sure that your protein requirements are sufficiently met. For achieving this, include at least 2 portions of the protein rich foods in your diet.
•     It’s advisable that you also keep a check on the foods that contain additives and preservatives. Reduce the consumption of packed savories and other foods like cookies and bakery items.
•     Never skip meals. Rather have small and frequent meals. Emphasize on the breakfast, never skip it and aim at a light dinner. You may include a glass of skimmed buttermilk to your dinner. And make sure that your meals have plenty of salads and whole grains.

Here is your sample plan:

Early Morning:
Green tea (sugar less) – 1 glass

Breakfast: Non fried preparations like:
Whole wheat bread without butter – 2 slices
Vegetable poha/ Dalia/ Sevian/ upma - 1 cup
Idli 2pc. With Sāmbhar – 1 cup
Cornflakes with skimmed milk (less sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori

Mid-Morning:
Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes).

Lunch:
2 chapatti + sabji 1 katori + boiled brown rice ½ katori + dal – 1 katori + salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd.
Evening Snacks:

Tea / Coffee (less or no sugar) + high fiber bis. OR Sprouts / roasted channa 1 katori

Dinner:
2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.

Make healthy lifestyle changes, apart from diet a balanced physical activity routine also helps you in achieving the weight loss target. Brisk walk for 45 minutes at least 5 times a week gives good weight loss results. Other forms of activities like playing badminton or swimming are also effective Focus on the localized body fat, especially around the waist and thigh. Try sit-ups, squats and abdominal crunches to shed the localized fat. Practice deep breathing exercises to boost the metabolism. . But be careful about the intensity and duration of exercises to avoid knee and leg pain. You may also speak with a trained professional OR physiotherapist to get the best exercise plan.

Hope this helps. Please feel free to contact me for further discussion.

Meenakshi

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