Brief Answer:
Detailed Answer is given Below

Detailed Answer:
Dear Neelomi,

Greetings from Ask A Doctor!

PCOD, as you would know is the result of hormonal imbalance or visa versa. PCOD also affects the normal functioning of Insulin, a hormone responsible for glucose metabolism. In order to lose weight and tone the body it is important that you follow a good diet and focus on additional exercises (anaerobic weightlifting).

Reducing calories is the most important thing to consider. Add complex fiber from whole grains, salads, vegetables etc. Fiber ads buck to the diet while allowing you to take lesser calories. Avoid refined flour, juices, sugar, polished white rice etc.
Take vegetable oils for cooking and limit the intake to 3-4 tsp. a day. Avoid butter, cream, and fried foods. It would be good to avoid the full cream dairy products like cream, white butter and also full cream milk. Low-fat dairy should be preferred.
Include a variety of 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 healthier drinks like soup and barley water. Avoid 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.
If you are 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.


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. Weightlifting is one of the best exercises to tone up the muscles and make them look firm.

Hope I was able to help you.

Thanks,
Neethu.

---

Brief Answer:
Detailed Answer is given Below

Detailed Answer:
Dear Neelomi,

Greetings from Ask A Doctor!

PCOD, as you would know is the result of hormonal imbalance or visa versa. PCOD also affects the normal functioning of Insulin, a hormone responsible for glucose metabolism. In order to lose weight and tone the body it is important that you follow a good diet and focus on additional exercises (anaerobic weightlifting).

Reducing calories is the most important thing to consider. Add complex fiber from whole grains, salads, vegetables etc. Fiber ads buck to the diet while allowing you to take lesser calories. Avoid refined flour, juices, sugar, polished white rice etc.
Take vegetable oils for cooking and limit the intake to 3-4 tsp. a day. Avoid butter, cream, and fried foods. It would be good to avoid the full cream dairy products like cream, white butter and also full cream milk. Low-fat dairy should be preferred.
Include a variety of 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 healthier drinks like soup and barley water. Avoid 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.
If you are 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.


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. Weightlifting is one of the best exercises to tone up the muscles and make them look firm.

Hope I was able to help you.

Thanks,
Neethu.

---

Brief Answer:
Your queries are addressed below,

Detailed Answer:
1. Its always better to have a healthy breakfast on a daily basis and always try to make your dinner early and light.

2. You can try green tea which comes in the different flavor. Select the flavor which you like. If you don't like Green Tea, you can take lukewarm water with lemon and honey or normal tea with very less sugar.

3. Yes, of course, you may take avocado and watermelon as per the availability.

Hope I was able to answer your queries.

Thanks,
Neethu.

---

Brief Answer:
Your queries are addressed below,

Detailed Answer:
1. Its always better to have a healthy breakfast on a daily basis and always try to make your dinner early and light.

2. You can try green tea which comes in the different flavor. Select the flavor which you like. If you don't like Green Tea, you can take lukewarm water with lemon and honey or normal tea with very less sugar.

3. Yes, of course, you may take avocado and watermelon as per the availability.

Hope I was able to answer your queries.

Thanks,
Neethu.

---

Brief Answer:
Welcome

Detailed Answer:
You are Welcome!

Neethu.

---

Brief Answer:
Welcome

Detailed Answer:
You are Welcome!

Neethu.

---

Brief Answer:
Your queries are addressed below

Detailed Answer:
Dear Neelomi,

Greetings from Ask A Doctor!!

First of all, I would like to appreciate the efforts you have taken to avoid all the junk and sweets. Once you are off all these junk and sweets, you will definitely feel the difference in one month or so.

Your concerns are addressed below,

1. You may consider taking whole wheat bread instead of white bread.
2. Lemon honey water in the early morning is a refreshing drink. Both honey and lemon are powerful ingredients with many health benefits. 1tsp of honey in a glass of lukewarm water can be taken.
3. Green Tea is best without any sweetening agents. Jaggery is a natural sweetener. But use this also in moderation as the calories will be the same as sugar.
4. Healthy alternatives to yogurt will be soy yogurt, almond yogurt etc. But I really don’t know about the availability of these in XXXXXXX Or else you may check with your Doctor for the Probiotic(healthy bacteria) supplements.
5. How to check the progress of PCOD is not my area of expertise. You may contact your Gynocologist for the same.

Hope this Helps.

Thanks,
Neethu.

---

Brief Answer:
Your queries are addressed below

Detailed Answer:
Dear Neelomi,

Greetings from Ask A Doctor!!

First of all, I would like to appreciate the efforts you have taken to avoid all the junk and sweets. Once you are off all these junk and sweets, you will definitely feel the difference in one month or so.

Your concerns are addressed below,

1. You may consider taking whole wheat bread instead of white bread.
2. Lemon honey water in the early morning is a refreshing drink. Both honey and lemon are powerful ingredients with many health benefits. 1tsp of honey in a glass of lukewarm water can be taken.
3. Green Tea is best without any sweetening agents. Jaggery is a natural sweetener. But use this also in moderation as the calories will be the same as sugar.
4. Healthy alternatives to yogurt will be soy yogurt, almond yogurt etc. But I really don’t know about the availability of these in XXXXXXX Or else you may check with your Doctor for the Probiotic(healthy bacteria) supplements.
5. How to check the progress of PCOD is not my area of expertise. You may contact your Gynocologist for the same.

Hope this Helps.

Thanks,
Neethu.

---

Brief Answer:
Greetings!!

Detailed Answer:
You are always welcome!!

Thanks,
Neethu.

---

Brief Answer:
Greetings!!

Detailed Answer:
You are always welcome!!

Thanks,
Neethu.

---