PCOS affects roughly one in five Indian women of reproductive age, and diet is one of the most effective levers available.
Start here:
- Lower the glycaemic load. Swap white rice for brown rice or millets, and pair every carbohydrate with protein or fat.
- Protein at every meal. 1.2–1.6 g/kg body weight helps with satiety and insulin sensitivity.
- Fibre to 30 g. Vegetables, dals, fruit with skin, and whole grains.
- Do not crash diet. Very low calorie diets worsen the hormonal picture.
- Movement matters more than the specific exercise. 150 minutes a week of anything you will actually do.
A 5–10% reduction in body weight is often enough to restore regular cycles. Work with your gynaecologist and dietitian together.
This article is general information and not a substitute for individual medical advice.