weight loss PCOS

 PCOS Ke Liye Dangerous Foods – Inhe Avoid Karein:

1. High Sugar Foods – Insulin Resistance Barhaye:

• Mithaiyan aur mawa

• Cold drinks aur packaged juices

• Bakery items (cake, pastry, biscuits)

• White bread aur maida

2. Processed Foods – Inflammation Barhaye:

• Fast food

• Packaged snacks

• Frozen meals

• Ready-to-eat foods

3. Unhealthy Fats – Hormones Ko Kharab Kare:

• Fried foods (samosay, pakoray)

• Butter aur cream

• Margarine

• Dalda

PCOS Diet Plan – Best Pakistani Foods:

1. Protein Rich Foods – Metabolism Boost Karein:

• Anday – Rozana 2 andey

• Dahi – Low fat dahi daily

• Chaney – Boiled chaney

• Murghi – Grilled chicken

2. Fiber Foods – Digestion Improve Karein:

• Sabziyan – Bhindi, tori, baingan

• Phal – Seb, amrood, anar

• Dalein – Moong, masoor, chana

3. Healthy Fats – Hormones Balance Karein:

• Badam – 8-10 daily

• Akhrot – 2-3 daily

• Zaitoon ka tel – Cooking ke liye

7 Din Ka PCOS Diet Plan – Weight Loss Ke Liye:

Day 1-3: Insulin Sensitivity Improve:

• Subah: Daliya + badam + dahi

• Dopehar: 2 chapati + sabzi + dal

• Sham: Chicken salad + soup

• Snacks: Phal aur makhane

Day 4-7: Weight Loss Focus:

• Subah: Anday (2) + hari chai

• Dopehar: Brown rice + fish + salad

• Sham: Vegetable soup + paneer

• Snacks: Fruits aur nuts

PCOS Weight Loss Ke Liye Exercise Plan:

1. Cardio Exercises – Fat Burning:

• Brisk walking – 30 minutes daily

• Cycling – 20 minutes

• Swimming – 15-20 minutes

2. Strength Training – Metabolism Boost:

• Squats – 15 reps × 3 sets

• Lunges – 12 reps × 3 sets

• Plank – 30 seconds × 3 sets

3. Yoga – Hormones Balance:

• Bhujangasana

• Dhanurasana

• Paschimottanasana

Success Stories – Real Pakistani Women:

Sana, 28, Lahore:
“PCOS diet plan follow kar ke main ne 4 maheene mein 10 kg weight loss kiya. Mere periods bhi regular ho gaye!”

Ayesha, 32, Karachi:
“Exercise aur diet se main ne apna PCOS control kiya. Ab main zyada confident mehsoos karti hoon.”

DOCTOR’S ADVICE SECTION:

Important Warning:
“Ye diet plan general guidance ke liye hai. Agar aap PCOS ki medicines le rahi hain to doctor se consult kiye baghair medicines na chorein.”

FAQ SECTION:

Q: PCOS mein weight loss kyun mushkil hota hai?
A: PCOS se insulin resistance badhta hai, jisse weight loss mushkil ho jata hai.

Q: Kya PCOS permanent theek ho sakta hai?
A: Diet aur lifestyle changes se aap symptoms control kar sakti hain.

Q: PCOS ki best exercise kon si hai?
A: Walking, yoga aur strength training PCOS ke liye best hain.