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🌸 PCOS / Thyroid Friendly Indian Diet Plan | WillFits
Yeh specially curated Indian vegetarian diet plan women ke liye design kiya gaya hai jo PCOS / Thyroid problems se struggle kar rahi hain. Focus hai hormonal balance, insulin control aur metabolism par.
📌 Why This Diet Works?
- Reduces insulin resistance (PCOS main common).
- Supports thyroid function with iodine & selenium-rich foods.
- Gluten-free & low dairy options for better digestion.
- Balances hormones naturally with nutrient-dense foods.
- Helps in weight management & reduces fatigue.
📅 Diet Structure (Daily Pattern)
| Meal | Options |
|---|---|
| 🌅 Morning (Empty Stomach) | Jeera water / Methi water / Warm lemon water |
| 🥣 Breakfast | Moong dal chilla / Vegetable oats / Upma with veggies |
| 🍛 Lunch | 2 Multigrain roti + dal + sabzi + salad + curd (unsweetened) |
| ☕ Evening Snack | Roasted makhana / Green tea + handful of nuts |
| 🥗 Dinner | Vegetable soup + stir-fry paneer/tofu + salad |
| 🌙 Before Bed | Turmeric milk (low fat, no sugar) |
🥦 Foods to Include
- High-fiber vegetables: broccoli, spinach, beans, bottle gourd.
- Whole grains: oats, quinoa, brown rice, millets.
- Protein-rich: paneer, tofu, lentils, sprouts.
- Seeds: flaxseed, chia seeds, sunflower seeds.
- Healthy fats: coconut oil, nuts, avocado (moderation).
🚫 Foods to Avoid
- Refined carbs: white bread, maida, pastries.
- Sugary foods & drinks (spike insulin levels).
- Excess dairy (can worsen PCOS symptoms in some women).
- Processed & fried junk food.
- Too much caffeine.
💡 Lifestyle & Diet Tips
- Exercise at least 30 mins daily (yoga, walking, light cardio).
- Fix your sleep cycle (7–8 hrs daily).
- Manage stress – meditation helps balance hormones.
- Eat every 3–4 hrs in small portions to balance blood sugar.
- Stay hydrated – 2.5–3L water daily.
✨ Motivation
“Healing PCOS & Thyroid is a lifestyle journey.” Agar aap apne khane, exercise aur stress ko manage karenge, toh hormones naturally balance honge aur health improve hogi. 🌸
🎯 Conclusion
Yeh PCOS / Thyroid Friendly Indian Diet Plan ek natural aur practical approach deta hai hormonal health ke liye. Balanced meals, right lifestyle changes aur consistency se aap apne symptoms ko manage karke healthy life jee sakte ho. 🌿
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